●__1__

　　For upper－body strength: Stand a yard or more away from your desk, width apart. Lower your chest to the edge of the desk, and push back up. Remember to breathe out on the way up. Do 20 times.

　　●The little mermaid(美人鱼) at work.stretching your right side. Make sure to keep your shoulders down as you bend. Hold for 10 seconds.

　　__2__ Take hold of your left wrist over your head with your right hand and stretch the other way. Repeat five times on each side.

　　●Shoulder spin.

　　A good move for flexibility.

　　Sit tall in your chair and reach your left hand behind your back, between your shoulder blades(肩胛骨), and try to touch your left hand. __3__

　　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,

　　raise it up as high as you can, and hold it again for two seconds. __4__

　　●The magic carpet ride.

　　This works your core and arms.

　　__5__

　　Then place your hands on the armrests, suck in your gut(内脏) and raise yourself a few inches above the seat,

　　A. Repeat with each leg 15 times.

　　B. Invisible chair sit.

　　C. Desk push ups.

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