Take 5
T1. Take 5 - Cat Cow
This is the perfect exercise to reboot your system whilst taking a short break from your desk.
Benefits: Increases energy - Strengthens the spine - Increases circulation - Improves flexibility - Stimulates the navel
T2. Take 5 - Left Nostril Breathing
This is the perfect breath to do if you are feeling stressed and need to take 5 minutes out.
Benefits: Calms the nervous system - Lowers heart rate - Quietens the mind - Increases lung capacity - Improves well-being
T3. Take 5 - Right Nostril Breathing
Try this exercise if you are feeling tired and need to focus the mind.
Benefits: Increases energy - Focuses the mind - Warms the body
T4. Take 5 - Long Deep Breathing
Try this breath if you are feeling overwhelmed, stressed and want to regain balance.
Benefits: Increases lung capacity - Calms the nervous system - Improves the cardiovascular system - Calms the mind
T5. Take 5 - Spinal Twist
Do this exercise during the day to give you an extra boosts of energy.
Benefits: Energises the body - Increases flexibility of the spine - Improves sense of well-being
T6. Take 5 - Neck Stretch Routine
Do this exercise if you have been sitting for a long period and need to release tightness in your neck. This can be done at your desk.
Benefits: Reduces neck pain - Increases range of movement - Reduces tension headaches - Improves posture
T7. Take 5 - Spinal Flex
This can be done whilst at the desk with the hands placed on the knees.
Benefits: Improves Flexibility of the spine - Energises the body - Increases circulation - Increases lung capacity
T8. Take 5 - Alternate Nostril Breathing
This breath will help to bring a sense of peace into the mind.
Benefits: Improves well-being - Reduces stress levels - Boosts immunity
T9. Chest Opening
This exercise stretches and opens the muscles of the chest. Do this exercise if you have been working at your desk for a long time.
Benefits: Opens the chest - Increases lung capacity - Releases the shoulders - Improves sense of well-being
T10. Neck Circles
Do this exercise if you have tension in your neck or if you suffer from headaches. Be careful when bringing your head backwards, if it feels uncomfortable you can just do a semi-circle.
Benefits: Releases tension from the neck - Increases circulation to the head - Boosts mental function
T11. Chest Opening Relaxation
If you have been working at your desk for a long-time, do this exercise on your break to release tension from your chest.
Benefits: Opens and relaxes chest muscles - Improves lung function - Helps to realign shoulders
T12. Arm Stretch Sequence
Do this exercise to release tension from your shoulders.
Benefits: Releases tension from the chest - Improves frozen shoulder - Stretches the bicep