1. Stretch! - Simple stretching at your desk can relieve tense muscles and re-energize you! (See Desk Stretch Series below).

2. Breathe! - Breathe slowly and deeply. Take 10 deep breaths through your nose, extending the exhale through your mouth.

3. Lighten up and Smile more! - There isn?t a better stress reducer that laughter!

4. Take a break! - Get away from your desk, go for a walk and get some fresh air. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work.

5. Create a comfortable environment - Make your workspace as pleasant and comfortable as possible. Bring in plants, pictures, candles, music or whatever items make you feel good.

6. Posture - Be aware of your posture and sit correctly in a chair that provides good back support and allows you to rest your feet on the floor. Let Go. Use an earpiece or hands free phone so to avoid resting the phone between your shoulder and ear.

Desk Stretch Series
When you are sitting at your desk through the day - you need a break. Even if you don't take time away from your desk, you can do this simple routine right there at the computer! When you use these stretches, they should make you feel more relaxed. At no time should you feel any pain or discomfort. Do the stretches to the point where you can feel them working, but not to the point where the stretch becomes uncomfortable. If you begin taking a regular break to do these exercises at your desk, you'll feel an uplifting difference, beginning with the very first day!

Twists: Twists are great for your spine and for releasing overall tension.

1. Chair Twists
Sit in your chair, facing forward, with both feet firmly on the floor. Place both hands on the left arm of your chair. If your chair doesn't have arms, hold the left side of the seat, and the left side of the back of the chair. Take a deep breath and as you exhale, gently turn and pull your body around to look to your left and behind yourself as far as you can. Take another deep breath, and as you exhale, turn just a little bit further. Hold this position with gentle resistance, remember, stretch not strain. Take in another deep breath and slowly release the stretch as you exhale coming back to center.

Repeat on the right side.

2. Chair Twists with hip
Sit facing forward. Cross your left ankle over your right knee. Hold onto your left thigh with your right hand. Take a deep breath and as you exhale, turn your torso to the left, while using your arm to pull yourself around. Take another deep breath, and as you exhale, turn just a little bit further. Hold this position with gentle resistance, remember, stretch not strain. Take in another deep breath and slowly release the stretch as you exhale coming back to center.

Repeat on the right side.

Bends: Bends are great for blood flow. They also relax and lengthen the back muscles.

3. Forward bend
Sit on the front of your chair. Make sure that your chair and seat are solid. Take in a deep breath and, as you exhale, bend forward at the waist as far as you can go while letting your hands skim along the outside of your legs down to your ankles. At the bottom take in a deep breath and, using your arms, gently pull your body forward into a deeper bend. Continue to hold this position as long as it feels comfortable. Relax into it, and feel the tension melting away from your lower and upper back. Take in a deep breath and as release it as you slowly roll up your spine back into a seated position.

4. Side Bends
Sit on the front of your chair. Make sure that your chair and seat are solid. Raise your arms overhead gently clasping your hands and straightening your elbows, reaching for the ceiling. Take in a deep breath and, as you exhale, slowly bend to your left side. Imagine a plate of glass in front and behind you keeping your body bending perfectly sideways as your gaze and shoulders are aligned with your forward plane. Take another deep breath and if comfortable allow your body to release a bit further to the side. Take another deep breath and as you release it allow your body to float back up to a straight posture.
Repeat on the right side.

5. Neck Side bend
Sit on the front of your chair. Make sure that your chair and seat are solid. Start with your head straight gaze directly in front of you. Take in a deep breath and, as you exhale, slowly allow your head to fall to your left side. Imagine a plate of glass in front and behind you keeping your head leaning perfectly sideways as your gaze and shoulders are aligned with your forward plane. Take another deep breath and if comfortable allow your head and neck to release a bit further to the side. Take another deep breath and as you release it allow your head to float back up to a neutral posture.

Repeat on the right side.

Eye exercises: When you are working, your eyes do not blink as often as they do normally, and so they tend to become dry. Also, your eyes do not have the same range of movement as they do in other activities. This exercise will help to relieve eyestrain.

6. Clockwork eye stretch
Open your eyes wide and relax your face. Start with your gaze focused straight ahead. Look all the way to your right (3 o'clock) for one second. Repeat to the left (9 o'clock). Next look all the way straight up (12 o'clock) for one second. Repeat looking down (6 o'clock). Do the same to the corners top right (between 1 & 2 o'clock), top left (between 10 & 11 o'clock), bottom right (between 4 & 5 o'clock) and bottom left (between 7 & 8 o'clock).

Wrist and arm tension: These exercises will increase your flexibility while relaxing your forearms and hands.

7. Fingers up
Holding your left arm straight out in front of you grab your fingers with your right hand. Gently pull your fingers up towards the ceiling allowing the wrist to open up forward. Hold and gently increase the pull until you find a comfortable stretch.

Repeat with your right hand.

8: Fingers down
Holding your left arm straight out in front of you grab your fingers with your right hand. Point your left hand fingers down to the floor, and pull your fingers toward your forearm until you feel the stretch in the wrist and forearm.

Repeat with your right hand.