![Picture](/uploads/2/6/8/9/26896608/424329.jpg)
Here are some exercise techniques you can try at the office or at home.
Stretch from head to toe
Start by raising your arms over your head and reaching for the sky, elongating all the muscles along your core, back, legs and arms. Slowly fold over and touch your toes, feeling the
stretch along your hamstrings, back and calves. Return to a standing position
and roll your shoulders.
If you can't escape to an empty room, try sitting in your car for an extra
couple minutes at lunch. Try tensing and releasing each muscle group
independently, working through your entire body. You'll feel much more relaxed after just a few minutes of stretching.
http://www.life123.com/health/stress-management/stress-management-techniques/stress-relief-exercises.shtml
If you have 15 minutes, you can try this:
What you'll need:
- A watch with a second hand
cross-legged position with eyes closed and breathe deeply.
Stretch from head to toe
Start by raising your arms over your head and reaching for the sky, elongating all the muscles along your core, back, legs and arms. Slowly fold over and touch your toes, feeling the
stretch along your hamstrings, back and calves. Return to a standing position
and roll your shoulders.
If you can't escape to an empty room, try sitting in your car for an extra
couple minutes at lunch. Try tensing and releasing each muscle group
independently, working through your entire body. You'll feel much more relaxed after just a few minutes of stretching.
http://www.life123.com/health/stress-management/stress-management-techniques/stress-relief-exercises.shtml
If you have 15 minutes, you can try this:
What you'll need:
- A watch with a second hand
- - A mat or carpeted surface
cross-legged position with eyes closed and breathe deeply.
![Picture](/uploads/2/6/8/9/26896608/6088634.jpg)
Step 1: Reverse Plank to Lower-Back Stretch
Strengthens chest, back, and arms; stretches arms, lower back, hips and glutes.
- Sit with hands on floor next to hips, fingers forward and palms flat, with legs
extended and chest arched toward ceiling.
- Press into feet, lifting hips as high as you can; hold for 30 seconds.
Step 2:
- Lie back and hug knees into chest; rock gently through the hips for 30 seconds
Strengthens chest, back, and arms; stretches arms, lower back, hips and glutes.
- Sit with hands on floor next to hips, fingers forward and palms flat, with legs
extended and chest arched toward ceiling.
- Press into feet, lifting hips as high as you can; hold for 30 seconds.
Step 2:
- Lie back and hug knees into chest; rock gently through the hips for 30 seconds
![Picture](/uploads/2/6/8/9/26896608/729909.jpg)
Step 3: Plié to Full Seated Bend
Strengthens shoulders, hips, and thighs; stretches shoulders, back, and thighs
- Stand in plié position, feet shoulder-width apart and turned out.
- Lift arms overhead in a wide V position.
- Bend knees 90 degrees, keeping knees aligned with toes; pulse up and down 2 inches for 30 seconds.
Step 4:
Sit with legs extended, hip-width apart.
- Hinge forward from hips and grasp feet or shins.
Strengthens shoulders, hips, and thighs; stretches shoulders, back, and thighs
- Stand in plié position, feet shoulder-width apart and turned out.
- Lift arms overhead in a wide V position.
- Bend knees 90 degrees, keeping knees aligned with toes; pulse up and down 2 inches for 30 seconds.
Step 4:
Sit with legs extended, hip-width apart.
- Hinge forward from hips and grasp feet or shins.
- - Hold for 30 seconds, breathing deeply
![Picture](/uploads/2/6/8/9/26896608/6465131.jpg)
Step 5: Front Lunge to Forward Elbow Fold
Strengthens upper back and thighs; stretches shoulders, lower back, and hamstrings.
- Stand with feet hip-width apart and lunge forward with left leg; keep left knee aligned over ankle.
- Hinge forward from hips; grasp opposite elbows and hang for 20 to 30 seconds
Strengthens upper back and thighs; stretches shoulders, lower back, and hamstrings.
- Stand with feet hip-width apart and lunge forward with left leg; keep left knee aligned over ankle.
- - Raise hands overhead, palms facing each other. Hold for 20 seconds. Repeat on other side.
- Hinge forward from hips; grasp opposite elbows and hang for 20 to 30 seconds
![Picture](/uploads/2/6/8/9/26896608/8533894.jpg)
Step 6: Side Elbow Plank to Overhead Reach
Strengthens and stretches shoulders, arms, core, and obliques.
- Lie on left side, hips stacked and elbow on floor under shoulder, right arm extended toward ceiling, right foot staggered in front of left.
- Lift hips, balancing on lower arm and edges of feet. Hold for 20 seconds.
- Lower hip to floor and arc right arm overhead, reaching for 20 seconds.
- Switch sides; repeat
Strengthens and stretches shoulders, arms, core, and obliques.
- Lie on left side, hips stacked and elbow on floor under shoulder, right arm extended toward ceiling, right foot staggered in front of left.
- Lift hips, balancing on lower arm and edges of feet. Hold for 20 seconds.
- Lower hip to floor and arc right arm overhead, reaching for 20 seconds.
- Switch sides; repeat