of the body, mind and soul
Sit at the edge of your chair with your knees bent and feet on the floor. Gently extend your right leg out in front of you until it’s straight and parallel with the floor. Hold the pose for 10 seconds, release, and repeat with your other leg. Do the exercise five times on each leg.
Remember how football players tap their feet in place while at practice? You can do the same thing at your desk! While seated, try tapping your feet for 30 seconds at a time – or longer if you can!
These are a great way to relieve tension in your neck. Raise your shoulders up toward your ear, hold for 10 seconds, and relax. For an even bigger stretch, do just one shoulder at a time, then alternate five times each.
Relieve tension in your back by doing this great back twist. To start, sit in your chair and place your right arm behind your right hip. Twist to the right side and hold for 10 seconds, then repeat on the other side. Aim to do three on each side.
While seated, place your hands on the armrest of your chair and move your bottom to the front of your seat. Slowly straighten your arms and lift your body off the chair, then hold for 10 seconds. Return to the starting position and repeat four more times.
While sitting tall or standing, place your right arm gently on the right side of your head and place the other arm straightly on your side.
Stand right, with your fingers interlocked behind your back, near your buttocks.
Stand right or sit tall
This pattern works your movement from front to back.
Perform 3 reps slowly and 3 reps quickly on each side
How to do it: Stand tall with your feet hip-width apart. Step your left foot back, resting on the ball of your foot. Keep your right foot flat on the floor, anchoring your bodyweight. Bend your knees slightly, and adjust your body until you feel comfortable in a classic sprinter’s starting position.
Pause here to challenge your balance, then bring your left foot forward to the starting position, resting your toes on the floor. Pause, then repeat on the same leg. Do three reps slowly and three reps quickly. Switch legs and repeat, stepping your right foot back.
More Challenge: As you bring your back foot forward, lift it off the floor.
This pattern works your movement from side to side.
Perform 3 reps slowly and 3 reps quickly
How to do it: Stand with your feet wide apart, knees slightly bent and chest lifted. Bend your knees and hips slightly into a small dip. Press through your feet to come up on your right leg, bringing your left leg in to meet your right and balancing on the ball of your left foot. It’s okay to drag your toes.
Pause, then step your left leg back out to starting position. Repeat the movement to balance on your left leg. That’s one rep. Continue alternating side to side. Do three reps slowly and three reps quickly.
More Challenge: As you bring your feet together, lift your moving foot off the floor instead of balancing on the ball of your foot.
This pattern works your rotational movement.
Perform 3 reps slowly and 3 reps quickly
How to do it: Stand with your feet wide apart, knees slightly bent, and chest lifted. Step your right leg out to the side. At the same time, raise your arms to chest or shoulder level, and rotate slightly to the left. Let your eyes follow your arms.
Pause, then bring your feet together and return to starting position. Repeat the movement, stepping your left leg out to the side and rotating slightly to the right. That’s one rep. Continue alternating side to side. Do three reps slowly and three reps quickly.
More Challenge: Bend your knees more to challenge your leg and glute muscles. You can also extend your reach more.