it, stretching your right side．Make sure to keep your houlders down as you bend．Hold for 10 seconds．

　　37

　　Take hold of your lef wrist over your head with your right hand and stretch the other way．Repea five times on each side．

　　Shoulder spin．

　　A good move for lexibility．Sit tall in your chair and reach your left hand behind yourthe ceiling, bend it down．and ry to touch your left hand．

　　38

　　Hold for 10 seconds If not, grab onto your shirt and keep practicing．Switch arms and repeat．

　　●The wooden leg．

　　For lower-body strength: Sit in your chair, extend one leg out straight in front of you and hold for two econds．Then raise it up as high as you can, and hold i again for two seconds．

　　39

　　●The magic carpet ride．

　　This wrks your core and arms．

　　40

　　Then place your hands on the rmrests, suck in your gut （内脏 ）and raise yourself a few inches above the seat using your belly muscles and hands．Hold for

　　to 20 seconds．Rest for 30 seconds．Repeat five times．

　　A．Repeat wh each leg 15 times．

　　．．C．Desk push ups．

　　D．If you can reach t, great!

　　E．Sit in your chair, legs crossed and feet on the seat

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