Hi. I am Michelle Ryon, a Certified Personal Trainer and I am here today to show you some exercises and stretches that you can do at the office.

Right now, I am going to show you how to do a core exercise. So, you can have a seat in your chair, lock the wheels, dont want to roll. We are going to sit up nice and tall, chest lifted, shoulders back, hands on the arms of the chair. If you dont have arms you can just put your hands on the seat. First basic level would be one leg at a time. We are pulling the knee in to the chest and extending away, keep the core tight, keep it lifted, dont let the low back arch. If you are a little bit more advanced, both legs pull the knees in, again, keep the chest lifted, breathe out as you pull the knees in, think about squeezing your abs in towards your spine. We are going to do 15 to 20 repetitions, two to three sets. So, thats how we do a core exercise. Now, we are going to move on to a upper back, lower back, and chest stretch.