Do this multi-duty exercise after a few hours of sitting at your desk. It will increase circulation in your legs, stretch your back muscles and improve your posture. To get started, just push your chair away from your desk so that there is nothing blocking your arms and legs.
1) Sit upright on the front edge of a flat, firm chair. Place your feet together, just below your knees and hang your arms alongside your body. Inhale, lift your chest and relax your shoulders away from your ears.
2) On an exhale, straighten your right leg, raising your foot to the level of your right knee. Simultaneously reach your fingertips toward your right foot and pull your navel to your spine, "scooping in" with your abdominal muscles as you reach forward. Hold this position, count to 10 and continue to breathe. Focus on feeling the contraction in your abs and front thigh muscles. Lower your foot, relax your abs and repeat, this time raising your left foot. Repeat three times on each leg.
— Karen Voight
Karen Voight can be reached at firstname.lastname@example.org.