A simple stretch here and there can go a long way to benefitting your body. Try incorporating 5-10 minutes a day outside of your exercise routine to get the blood flowing and invigorate yourself. Set your self the challenge of doing at least three of the following mid afternoon for a week and see if you notice a difference.
1. the head roll
Sit up straight with your head facing forward. Gently lower your chin to chest and roll your head left to right making a semi circle with your chin. Do this 5 times in each direction.
2. the arm raise
Sitting up straight lift both arms up to the sky, palms facing each other. Interlock your fingers and gently stretch the left arm higher than the right, hold for a second or two then stretch the right higher than the left and hold again for a minute or two. Repeat 5 times on both sides.
Sitting with your back straight and your legs out in front of you, lift your left foot up and put it to the outside of your right knee as flat as the sole of your foot will go. Using your right arm or elbow, gently pull your left knee - you should feel a stretch along the outside of your thigh. Hold for 2-3 seconds - don't forget to breathe! Release your foot and swap legs. Repeat 5 times on both sides.
Kneel down with your knees separated but your feet together, gently and slowly sit down into the floor so that your bottom is touching (or as close as possible) to your heels and then gently and slowly lean forward sliding your hands out in front of you. Breath in ten times holding the pose. If it feels comfortable try leaning into the pose every time you breath out.
Stand up straight and hold out your arms behind your back. Interlock your fingers and gently raise your arms up keeping your back straight and looking forward. Resist the urge to look down as your arms come up to the sky. Breath in and out 5 times and on every breath out try to raise your arms higher.