A little bit of exercise in a day of work can add a smile on your face, plus it makes the day go so much faster.

First a warning, some of these may at first make you look foolish and you may be made fun of, but they will normally join you in the fun after a bit of poking.

Arm reach: sitting or standing, reach your right arm as high as possible, keeping your elbow straight and head still. Hold for 10 seconds. Relax. Repeat with your left arm.
Triceps stretch: sitting or standing, bend your right arm back behind your head, so that your palm is between your shoulder blades. Use your left hand to assist the stretch, by pushing your right elbow slightly back. Hold for 10 seconds. Relax. Repeat with your left arm.
Chest stretch: sitting or standing, interlock your fingers behind your back. Making sure your shoulders stay back and down, lift your hands up as far as you can. Hold for 5 seconds. Relax.
Abs hold: sitting in the middle of your chair, hold the edge of the seat with both hands. Contract your abs whilst lifting your knees towards your chest (keeping knees together). Hold for 5 seconds. Relax. Make sure you don’t lean back whilst holding.
Lower back stretch: sitting in the middle of your chair, both feet flat on the floor. Grip the top of your right knee with both hands, and pull it towards your chest. Hold for 5 seconds. Relax. Repeat with your left knee. Move your head slightly down towards your knee for further stretch.
Leg lift: sitting in the middle of your chair, make sure you have some leg room in front of you. Use your quads (thigh muscles) to lift your right leg into the air (straight knee). Hold for 10 seconds. Relax. Repeat with your left leg.
Calf stretch: standing with both feet pointing ahead, step your right foot forward. Bend your right knee and lean forward as far as you can, whilst keeping your left heel on the floor. Hold for 10 seconds. Relax. Repeat with your left foot forward. Push your hands against a wall for further stretch.
Isometrics: these exercises involve tensing your muscles in a fixed position. You can use your body or fixed objects for resistance (e.g. pushing against a wall), but it’s not absolutely necessary. You could just tense your bottom whilst sitting. Do them for any muscle.

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