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 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.

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. Lay on a couch or bench. Breathe normally. Keep your feet flat and in contact with the surface. Slowly slide your feet towards your buttocks until your knees are raised Then gently slide them back down the bed and point your toes. Repeat 4 times. (If you have a problem with your back or your hips keep your feet in contact with the bed at all times). If you wish to extend this exercise you can do so by raising your knees to your chest.

4. 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.

5. 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.

for all your onsite massages, corporate massages, event massages

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

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 and out and relax your whole body Sitting on the edge of the couch/bench or steady chair take your arms behind your back, clasp your hands together taking a deep breath and look up to the ceiling, then look down to your knees, breathe out release your arms and hug your body tight. Repeat 3 times.

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. 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. Lay on a couch or bench. Breathe normally. Keep your feet flat and in contact with the surface. Slowly slide your feet towards your buttocks until your knees are raised Then gently slide them back down the bed and point your toes. Repeat 4 times. (If you have a problem with your back or your hips keep your feet in contact with the bed at all times). If you wish to extend this exercise you can do so by raising your knees to your chest.

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.

for all your onsite massages, corporate massages, event massages

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

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. 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.

3. 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.

4. 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.

5. 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.

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. 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.

2. 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.

3. Clasp your elbows in your hands. Hold them in front of your body at shoulder height. Breathe in, then breathe out as you lower your head it in between your arms. Then push your elbows away from your body Hold for 15 seconds. Drop your arms, at the same time take a deep breath in and raise your head. Repeat 4 times.

4. 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.

5. 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.

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 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

2. 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.

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. Take a deep breath in and out and relax your whole body Sitting on the edge of the couch/bench or steady chair take your arms behind your back, clasp your hands together taking a deep breath and look up to the ceiling, then look down to your knees, breathe out release your arms and hug your body tight. Repeat 3 times.

5. 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.

for all your onsite massages, corporate massages, event massages

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

The reaction to stress is controlled mainly by three tiny glands: Two adrenals which sit on top of the kidneys and the pituitary which is situated under the brain. They produce unbelievably potent hormones which exercise a huge influence on vital body functions. It is the task of these hormones to combat stress and fight off any threat to the body’s welfare.
The glands attempt to adjust to the constant demands of stress, they pour out excess hormones to keep the body going and for the best part they succeed. However there is only so much this defence mechanism can stand and with time this will start to fail and break down.
The body has a great ability to adapt using other mechanisms for a while but there is a knock on effect and soon blood pressure rises, disease and other complaints may then develop and if stress is not controlled your life may well be at stake.

When you as a boss can see that your staff start to get stressed by the amount of work that may have to do. Then the cause of this effect will in turn not help in the production of there work. So by having a day once a month of onsite massage therapist to come in to your office will help to relieve this stress. Insted of the staff member concentrating on their stress when they get a onsite corporate massage this stress does go away, which helps them to deal with what they have to do rather than thinking of going home due to a headache or an over spill of hormones by either man or woman etc..

onsite corporate massages does work it is important for the bosses of this world to start to realise this valuable tool to help them and their business to grow more efficiently and get the best out of their staff.

for all your corporate massages, sport event massages, onsite massages visit:

www.therapy4u.biz

The click2revive.co.uk website is free and designed to help office workers and all computer operators’ combat problems such as RSI. Back, neck and shoulder pain, headaches, stress and many posture related problems at work or at home . It is full of useful health tips and timed exercise breaks.

Joyce Hardy Holistic practitioner. MICHT. Hol. Dip BTAA. IIAHS.
Bowen & Integrated Health clinic on 07781418456
© copyright 2008 Joyce Hardy

How stress starts

Fear, anxiety, anger, in-security, hostility and panic are all caused by our own learned responses, and are not caused by any external stimuli.

From the day you are born to the day you die your body remembers everything you do.

Response means tension for example: tension in muscles is a preparation for action.

So when you are relaxing at home and the phone rings, why is it you jump up without thinking and rush to answer the call?

The phone itself has no power to make you move. “Has it”?

For example at work you answer the phone as soon as it rings, because you become conditioned to respond at once, for fear that you may lose that client or business contract, this is a stimulus that you have learned from habit and rush to answer the call no matter what situation you are in.

Research has been done that indicated there may be a common cause for almost all disease, be it a heart attack, skin complaints, breathing difficulty, or just the feeling of being sick. It is believed that the cause is an imbalance in the body’s chemical workings caused by stress.

When you as a boss can see that your staff start to get stressed by the amount of work that may have to do. Then the cause of this effect will in turn not help in the production of there work. So by having a day once a month of onsite massage therapist to come in to your office will help to relieve this stress. Insted of the staff member concentrating on their stress when they get a onsite corporate massage this stress does go away, which helps them to deal with what they have to do rather than thinking of going home due to a headache etc..

onsite corporate massages does work it is important for the bosses of this world to start to realise this valuable tool to help them and their business to grow more efficiently and get the best out of their staff.

for all your corporate massages, sport event massages, onsite massages visit:

www.therapy4u.biz

The www.click2revive.co.uk website is free and designed to help office workers and all computer operators’ combat problems such as RSI. Back, neck and shoulder pain, headaches, stress and many posture related problems at work or at home . It is full of useful health tips and timed exercise breaks.

Joyce Hardy Holistic practitioner. MICHT. Hol. Dip BTAA. IIAHS.
Bowen & Integrated Health clinic on 07781418456
© copyright 2008 Joyce Hardy

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 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.

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. 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.

4. Lay on a couch or bench. Breathe normally. Keep your feet flat and in contact with the surface. Slowly slide your feet towards your buttocks until your knees are raised Then gently slide them back down the bed and point your toes. Repeat 4 times. (If you have a problem with your back or your hips keep your feet in contact with the bed at all times). If you wish to extend this exercise you can do so by raising your knees to your chest.

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. 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.

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. 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