Not enough exercise? No time to go to a gym?
With these five amazingly simple exercises, you can turn any
15-minute coffee break into a trip to the gym!
Figure 1
Figure 2
Figure 3
Figure 4
Spinal Twist
Sit up straight with both feet flat on the
floor. Cross your right left over your left leg. Place your
left hand on your right knee. Inhale, lengthening your spine
by lifting your chest upwards and outwards. (Figure 1)
As you exhale, turn your gaze towards the
back of your chair. (Figure 2)
Repeat ten times. Gently return your head
to the center and uncross your right leg. Take three deep
breaths. Repeat exercise on opposite side.
Knee Pull
Pull right leg as close as possible to your
chest with both hands. Hold for five seconds. Slowly return
right feet on the floor. Repeat exercise with opposite leg.
(Figure 3)
Middle-Upper Back Stretch
Raise your right arm and grasp it below the
elbow with your left hand.
Gently pull your right elbow toward your left
shoulder as you feel for the stretch.
Hold for five seconds. Repeat exercise with
opposite shoulder. (Figure 4)
Figure 5
Figure 6
Scalp Massage
Place your hands on your scalp, right at
the hair roots. Spread your fingers and thumbs out to cover
as much of the scalp as possible. Gently rotate the hair roots
in a clockwise motion. Breathe long and deeply to promote
oxygen flow to the tight areas of the scalp. Take ten breaths,
massaging as you breathe. Change direction. Start massaging
at your hairline and move backwards to the nape of your neck.
(Figure 5)
Temple Rub
Bring your elbows down to your desk and place
your hands on your temples. Using small circular motions,
gently rub the skin clockwise and then counter clockwise.
Do for the duration of ten long breaths. (Figure 6)
