30-Second Stretch You Can Do at Your Desk

In this exercise, you sit way back in your desk chair and then let your torso drape forward over your legs. It's a great stretch for your spine, neck, and hips. But the real power of this move is in helping you get quiet enough to let your breath get deeper and slower – a powerful way to ease the grip of stress. And getting your head lower than your heart helps re-set your point of view so you can see that whatever you're worrying about probably isn't as important as you first thought.

30-Second Desk Stretch

• Scoot to the back of your chair so that as much of your thighs are on the chair seat as possible.

• Make sure your feet rest fully on the floor. If they don't, lower your seat.

• Bring your knees wide apart and make sure your feet are directly under your knees.

• Fold forward at your waist and allow your torso to settle in between your thighs. Let your arms come over your head and drape down to the floor. Let go of your head and allow it to dangle.

• For the first few moments, just allow yourself to get used to your new orientation.

• As your breath begins to slow down and get longer, let each inhale bring length into your spine, and each exhale greater muscular release.

• Stay for at least 10 deep breaths.

• Keep your spine rounded as you come up. Let your lower back come to the back of your chair first, then your middle back, then your shoulder blades. Finally, bring your head back to its upright position.

If any of your co-workers sees you and asks what you're doing, just tell them you've dropped your pen. When they see the flushed and serene look on your face when you're through, they're going to want to try it too.