This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Do some deep breathing and relax your whole body. Find a comfortable spot on floor lying on your back. Breathe normally. Stretch arms out to the side at shoulder height with the palms of your hands flat on the floor. Raise your legs and bend your knees, slowly move your legs over to one side of your body keeping knees together. Hold for 15 seconds. Repeat for the other side. Repeat twice.

2. Take a deep breath in, stretch your hands up above your head and stretch, come up on your toes if you can. Hold for a count of 4. Breathe out and relax your arms down to your sides and relax all muscles in your body. Repeat the stretch five times.

3. Sit on a sturdy chair holding a cushion or folded towel firmly on your knees. Your back should be about three inches away from the chair back. Breathe in as you raise the cushion/towel in your hands, lower the cushion/towel so that it rests just behind your neck Hold for the count of 3, then release your breath and drop the cushion/towel behind your back Try to catch the cushion/towel as it slides down your back. Trap it between the lower part of your back and the chair. Hold for the count of 5. Repeat 3 times.

4. Beathe normally. Stand with your right arm and hand by your side. Point your fingers behind you, without moving your arm. With your palms facing up push your right shoulder and wrist towards the floor. Hold for 15 seconds. Then fold your hand and make fist. Hold for 15 seconds. The repeat with the left arm and hand. Repeat 4 times with each hand.

5. Breathe normally. Lying on your back, with your arms out at about shoulder level, palms flat on the floor. Raise your left leg and then bend your knee. Then try taking your knee over your body to touch the floor on the opposite side. Hold for 15 seconds. Repeat with the right leg.

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http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Remove your shoes. Try to wiggle your toes one by one, starting at the big toe and work to a little toe. For most people this is a difficult exercise to do, even if it means that you wiggle all toes together, you are still exercising the joints of your toes. Repeat this exercise five times with each foot.

2. Breathe normally. Raise your left arm out to the side and lift it to shoulder height. Keep your arm straight and point your fingers up to the ceiling. Push your palm away from you as if you are leaning against an imaginary wall. Hold for the count of 10 relax and shake your arm out. Repeat with right arm. Repeat twice.

3. Stand in a doorway, place your hands behind your head, elbows out, your elbows need to rest outside the doorframe. Step through the door so the frame pushes your elbows apart and back. Hold for a count of 6 then step back and relax your arms. Breathe normally. Repeat 6 times. To finish shake your arms out.

4. Remove your shoes. Stand and throw a handkerchief or a light headscarf into the air. Try to keep it in the air by kicking it upwards with alternative feet. Repeat five to 10 times.

5. Kneel on the floor. Sit back on to your heels.Take a deep breath in. Breath out as you now lean forward and rest your head on the floor. Stretch your arms out in front of you. Breathe normally and hold for 15 seconds. Take a deep breath in as you sit up. Repeat twice then stand and shake your whole body out.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Kneel on the floor. Sit back on to your heels.Take a deep breath in. Breath out as you now lean forward and rest your head on the floor. Stretch your arms out in front of you. Breathe normally and hold for 15 seconds. Take a deep breath in as you sit up. Repeat twice then stand and shake your whole body out.

2. Take a deep breath in. Place your hands on your chest elbows up and out to the side. Now open your arms and take them as far back as you can without straining. Breathe out as you bring your arms back to your chest. Repeat 5 times.

3. Breathe normally. Raise your left arm out to the side and lift it to shoulder height. Keep your arm straight and point your fingers up to the ceiling. Push your palm away from you as if you are leaning against an imaginary wall. Hold for the count of 10 relax and shake your arm out. Repeat with right arm. Repeat twice.

4. Warning # Only do this exercise if you have no neck or back problems. Breath normally. Lay on your stomach and place your hands flat on the bench, couch or floor, shoulder width apart. Now raise your head and push yourself up to raise your upper body only, keep your hips in contact with the surface you are lying on. Look up to the ceiling arching your back hold for the count of 5 relax and lie down release your arms and stretch them forwards at the same time stretch and point your toes then relax. Repeat twice.

5. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Take a deep breath in, stretch your hands up above your head and stretch, come up on your toes if you can. Hold for a count of 4. Breathe out and relax your arms down to your sides and relax all muscles in your body. Repeat the stretch five times.

2. Do some deep breathing and relax your whole body. Find a comfortable spot on floor lying on your back. Breathe normally. Stretch arms out to the side at shoulder height with the palms of your hands flat on the floor. Raise your legs and bend your knees, slowly move your legs over to one side of your body keeping knees together. Hold for 15 seconds. Repeat for the other side. Repeat twice.

3. Remove your shoes. Stand and throw a handkerchief or a light headscarf into the air. Try to keep it in the air by kicking it upwards with alternative feet. Repeat five to 10 times.

4. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides.

5. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Sit on a sturdy chair holding a cushion or folded towel firmly on your knees. Your back should be about three inches away from the chair back. Breathe in as you raise the cushion/towel in your hands, lower the cushion/towel so that it rests just behind your neck Hold for the count of 3, then release your breath and drop the cushion/towel behind your back Try to catch the cushion/towel as it slides down your back. Trap it between the lower part of your back and the chair. Hold for the count of 5. Repeat 3 times.

2. Stand with your legs apart, toes pointing to the sides. Keep your hips square to the front. Bend your right knee until your left leg is comfortably straight. Raise your left arm up and over your head toward the ceiling and then gently stretch over to your right. Keep your body in line and feel a gentle stretch along your left side, hold for a count of 10. Repeat 5 times to both sides.

3. Stand with you feet slightly apart. Breathe normally Swing your right arm, as in back stroke. 10 times backwards. Then swing your arm forwards 10 times. Repeat with your left arm.

4. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides.

5. Breathe out as you relax over your knees and breathe in as you do your stretch. Sitting on the edge a steady chair with knees bent. Relax forward over your knees with your head and arms down. Then lift your body upward, at the same time takes your hands forwards then upwards in a swinging motion to point to the ceiling. Then return and relax over your knees. Repeat 5 times.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Breathe out as you relax over your knees and breathe in as you do your stretch. Sitting on the edge a steady chair with knees bent. Relax forward over your knees with your head and arms down. Then lift your body upward, at the same time takes your hands forwards then upwards in a swinging motion to point to the ceiling. Then return and relax over your knees. Repeat 5 times.

2. Kneel on the floor. Sit back on to your heels.Take a deep breath in. Breath out as you now lean forward and rest your head on the floor. Stretch your arms out in front of you. Breathe normally and hold for 15 seconds. Take a deep breath in as you sit up. Repeat twice then stand and shake your whole body out.

3. Stand in a doorway, place your hands behind your head, elbows out, your elbows need to rest outside the doorframe. Step through the door so the frame pushes your elbows apart and back. Hold for a count of 6 then step back and relax your arms. Breathe normally. Repeat 6 times. To finish shake your arms out.

4. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides.

5. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Warning # Only do this exercise if you have no neck or back problems. Breath normally. Lay on your stomach and place your hands flat on the bench, couch or floor, shoulder width apart. Now raise your head and push yourself up to raise your upper body only, keep your hips in contact with the surface you are lying on. Look up to the ceiling arching your back hold for the count of 5 relax and lie down release your arms and stretch them forwards at the same time stretch and point your toes then relax. Repeat twice.

2. Stand in bare feet with your back to the wall, place your feet about six inches away from the wall. Take a deep breath and exhale as you curl forwards from your waist let you arms hang loose and heavy and head floppy. Inhale and start to uncurl feeling the wall make contact with your spine as you come up. Continue up the wall, till your head is touching the wall and your back is straight. (To do this, keep your shoulders rounded.) Repeat 3 times

3. You need a book for this exercise. Breathe normally. Stand straight, take the book and balance it on your head, try to keep your head steady and looking forward, chin up, relax your shoulders but keep them square and still. Now walk forward to the end of the room, stop and turn your head, first to the right, then to the left, without dropping the book. Now turn completely around to face the other way, bend your knees slightly into a squat and then return to standing walk back to your starting place. Repeat twice.

4. Remove your shoes. Place your hands on wall in front of you, keep arms straight to support yourself. Start with your feet flat on the floor; raise yourself onto your toes and hold to the count of 10. Then relax back to the flat of your feet. Repeat 10 to 20 times.

5. Stand with your hands down by your sides arms held straight. Raise your hands only, lift them upwards with palms facing the floor, feel the stretch in your wrists and fingers. Now flex your hands downwards bringing the palm of your hand closer to the side of your body. Flex your hands in both directions to increase flexibility. Repeat up and down 5 times, relax and then shake and flick fingers.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Breathe normally. Sit on a straight backed chair keep your back straight your knees together and your feet flat on floor. Now take your arms behind the chair back, bringing your shoulders back as far as you can and hold to the count to 10 and relax. Repeat twice.

2. Breathe normally and stand straight. Take your left arm and reach behind your back as far as you can reach. Now take your right hand and reach over your right shoulder, reach your left hand up your back and try to touch or hold your fingers. Hold for the count of 5, now reverse hands. Repeat 3 times with each arm.

3. Make a clear walk space for this exercise, try to look forward as you walk backwards.Remove your shoes. Walk slowly backwards for 10 paces.

4. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

5. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Stand with your hands down by your sides arms held straight. Raise your hands only, lift them upwards with palms facing the floor, feel the stretch in your wrists and fingers. Now flex your hands downwards bringing the palm of your hand closer to the side of your body. Flex your hands in both directions to increase flexibility. Repeat up and down 5 times, relax and then shake and flick fingers.

2. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

3. Make a clear walk space for this exercise, try to look forward as you walk backwards.Remove your shoes. Walk slowly backwards for 10 paces.

4. Warning # Only do this exercise if you have no neck or back problems. Breath normally. Lay on your stomach and place your hands flat on the bench, couch or floor, shoulder width apart. Now raise your head and push yourself up to raise your upper body only, keep your hips in contact with the surface you are lying on. Look up to the ceiling arching your back hold for the count of 5 relax and lie down release your arms and stretch them forwards at the same time stretch and point your toes then relax. Repeat twice.

5. You need a book for this exercise. Breathe normally. Stand straight, take the book and balance it on your head, try to keep your head steady and looking forward, chin up, relax your shoulders but keep them square and still. Now walk forward to the end of the room, stop and turn your head, first to the right, then to the left, without dropping the book. Now turn completely around to face the other way, bend your knees slightly into a squat and then return to standing walk back to your starting place. Repeat twice.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10