We all know desk jobs aren't great for our health, not only are you barely active during the day but it's also bad for your posture and muscles.
But there's something you can do to stretch your muscles, tone up and boost your mood and productivity at work – and it takes just five minutes.
Desk yoga is the latest tip from David Beckham's former trainer, Shona Vertue, the woman credited with making the football star bendy.
The Australian trainer suggests you give it a go next time you are feeling stressed, tired or just need a break from your desk.
Firstly, you need to set aside time to do your desk yoga sequence.
We all know how important small breaks at work are, so this is a good time to use.
"Set a reminder on your phone that goes off at regular intervals within the day," shona wrote on her blog.
"Alternatively if you know you’ll be stuck at your desk for a few hours, set a timer for every 45 minutes to enter the break zone.
"The break zone is based on several studies that found that the human brain can usually only maintain focus for around 45 minutes."
Here's the key steps you need to follow.
Close your eyes and take three deep breaths, three seconds to inhale, three seconds to exhale, Shona wrote.
The breath is very closely linked to the state of your nervous system, so keeping a calm and rhythmic breath can help to relax your body while awakening the mind.
Keeping your eyes closed take your head to the left, keep your chest lifted.
Make sure you allow the opposite shoulder to pull away from you.
Imagine breathing into the side of the neck to create a sense of expansiveness.
Repeat to the right.
Interlace the fingers behind your head, then begin to lift your sternum towards the sky.
Don’t drop your head back too far, instead, use your hands to lengthen you from the back of the neck.
Place your right hand on the outside of the left leg for a seated side stretch.
Raise your left arm, then turn your head towards your armpit and lean to the right.
Be careful not to let your bum cheek leave your seat though, and keep your hips straight.
Rather than compressing the right side, think about lengthening the left. Repeat right.
Step five is as simple as twisting in your seat.
But again, make sure your hips stay straight.
Be careful to keep your chest lifted as you do this.
Something that most of us find really easy to do in the office – yawn.
It helps the brain to reset and you’re actually stimulating a neural area of the brain that plays a significant role in being more conscious and alert.
Lock your fingers together and stretch them up to the sky.
Don't forget to focus on your breathing and hold the pose for several seconds.
Roll your ankles and wiggle your toes.
It doesn't sound like it's doing much, but it will stimulate the venous blood pooling at the bottom of your feet.
Once this gets moving your energy levels will improve.
If you have a bit more time – and can find a spare meeting room – Shona has an 18-minute sequence to help stretch your muscles.
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