Stretch away the stress while still in the office

　　By Jean Gao

　　As more people work longer hours in the office, they have less time to hit the gym for some desperately needed exercise. Whole days spent facing a computer and looming deadlines can leave you with backaches, neckaches, headaches, and just about any other kind of ache imaginable. Stress accumulates quietly, boiling over at the worst moment when you didn't even realize it was there. Below are some ways to help prevent this from happening by stretching and relaxing your body during the lunch hour. You don't even have to get out of your chair.

　　Abs-olution

　　1. Hang your head, holding the sides of your chair with your hands, and try to lift the chair up.

　　2. At the same time, slightly hunch your torso, using the muscles of your lower belly  to support you.

　　3. Keep the pose for three-five seconds, breathing slowly throughout. Repeat for five times.

　　Stretch thigh-high

　　1. Sit in your chair with your back tight against the chair back.

　　2. Put one foot on the chair and clasp your knee with two hands. Breathe in.

　　3. Breathe out and make your knee touch your chest. Hold this position for five seconds.

　　4. Change to the other foot. Perform the stretch for each leg five times.

　　Navel-gazing

　　1. Sit a bit forward in your chair. Put your hands on your waist and hump your back a little.

　　2. Hang your head and watch your belly button for 10-15 seconds.

　　3. Return to the starting position. Repeat for five times.

　　Raising the (lum)bar

　　1. Put your hands on your lower belly.

　　2. Hunch your torso, supporting your lower belly, and hold your breath for three to five seconds. Breathe out slowly. Repeat five times.

　　The greeting exercise

　　1. Fold your arms across your chest, set your legs slightly wider than shoulder-width, knees bent at right angles. Breathe in.

　　2. Breathe out slowly and raise your upper body, hold for five seconds, then relax. Repeat five times.