Put P.E.P Into your life

Ten fast, easy energizers to help you feel better, look better and work better

                  It's only 2 P.M., but you feel though you've already put in a Full day. Work is piling up on your desk. The phone is constantly ringing. But your mind and body seem stuck in first gear. Your back is killing you, and you feel a tension headache coming on. To revive yourself, you have another cup of coffee. But it's a losing battle. You're exhausted.

                 The truth is, you're not rally exhausted. But your inability to deal with stress has made you feel that way. You've fallen prey to “stress exhaustion."

                 There is a way, however, to re-channel stress, fatigue or boredom into healthful, productive energy. P.E.P., or the Productivity Effective Program, is a set of ten sweat-free "energizers"—simple, naturally flowing movements drawn from yoga, T'ai Chi and other martial arts, and such sports as archery and running. The exercises, designed to be done in one minute each at your desk, combine deep breathing to stimulate circulation and pump oxygen into your body, stretching to ease tension, isometrics to strengthen muscles and relaxation to promote concentration.

                 Taking a “health break" instead of a coffee break will help you feel better, look better—and work better. If you don't have ten minutes to spare, do as many energizers as you can, or pick those that apply to the specific ache troubling you.

                 At the start of each energizer, sit upright and put both feet flat on the floor about six inches apart, palms resting comfortably on your knees, elbows slightly bent. Keep your spine upright but not stiff. (Imagine that a puppet string atop your head is gently lifting you up until your spine is straight.) Keep your chin up without thrusting it out. Breathe easily; a relaxed approach is vital.

Now, let's begin the exercises:

1. The Archer helps posture, perks up circulation and melts away strain in the arms and shoulders.

                Raise your arms in front of you to shoulder height, palms facing each other. Keep shoulders relaxed and elbows slightly bent. Gently clench your fists. Take a deep breath as you tense your right arm and slowly bring it back—elbow bent close to body, shoulders relaxed—as far as you comfortably can. Hold, counting slowly to three. Imagine an archer pulling a bow, then releasing the arrow. Slowly exhale as you return right arm to starting position and relax it. Repeat, using left arm. Do ten times.

2. The Eagle/Bear eases aching neck, back and shoulder muscles revitalizing the mind as well as the sagging spine. 

               Take a deep breath as you slowly arch your back and extend your arms to the side with palms up. Imagine an eagle spreading its wings. Lift your chin until you're gazing at the ceiling. Count three. Slowly exhale as you round your back and bring arms out to form a circle. Imagine you're a bear hugging a tree. Drop your chin to your chest. Repeat five times.

3. The Con-Neck-Tion puts that stiff "telephone neck" on hold, relaxes aching shoulder muscles and relieves tension headaches.

              Take a deep breath. Place right hand on left shoulder, left hand on right shoulder. Keep shoulders relaxed, elbows close to body. Maintain this arm position throughout. Slowly exhale, firmly pressing fingers into shoulder muscles. Relax. Take another deep breath as you slowly roll head to the right, and then back, with your gaze on the ceiling. Pause. Begin to exhale as you roll head to the left and down, letting your eyes lead the way. Complete roll with chin resting on chest. Repeat head roll three times to the right, three to the left.

4. Pickering Coconuts is a simulating spine aligner that stretches the neck, torso and shoulder muscle and soothes the lower back.

             Lift chin and gaze at the ceiling while raising both arms over your head. Keep shoulders relaxed, elbows slightly bent. Inhale as you reach up as high as you can with right hand. Open fingers wide as if you were plucking a coconut. Exhale slowly as you close right hand in a fist and relax right arm. Repeat with left arm. Alternate arms for ten stretches.

5. The Cat is a circulation-boosting, muscle-soothings that eases lower-back strain and loosens a crimped neck.

             Inhale as you slowly arch your back and lift your chin, until you're gazing at the ceiling. Count three. Slowly exhale as you round your back and drop your chin to your chest, until you're looking at the floor. Keep shoulders relaxed. Imagine a cat taking a luxuriant stretch. Repeat five times.

6. The Pretzel is an invigoration toner for your waist, to counter lazy stomach muscles that come with a desk job: it also improves flexibility.

           Cross right leg over left leg. Bend forward slightly and place straightened right arm against the inside of right leg, elbow even with knee. Reach left arm behind you and stretch it across your back as far as it will comfortably go. Take a deep breath while twisting torso to the left, and turning your head left. Firmly press right arm against right leg. Count four, then exhale as you return to neutral position. Reverse leg/arm position and stretch to the right. Increase holding count to ten as you progress.

7. Rolling Shoulders revitalizes arm, shoulder and neck males and helps relieve headaches.

           Relax shoulders and let arms hang loose at your sides. Take a deep breath as you lift shoulders toward ears. Hold for a count of five. Exhale and drop your shoulders, imagining heavy weights falling out of your hands. Slowly roll shoulders in a circular motion: five rolls forward, five backward.

8. Leg-Ups are a leg stretch to put bounce back in your step and circulation back into aching thigh and calf muscles; they alto tone up sagging abdominal muscles.

           Straighten and raise right leg in front of you, pointing and flexing toes five times. The higher and straighter your leg, the better the stretch. Return to neutral position and press right heel into the floor as you raise the toes on your right foot and stretch them toward you. Press toes of right foot into the floor and lift right heel. Repeat toe-heel stretch five times. Do series with left leg, remembering to keep back straight throughout.

9. The Slide Rule is great pick-me-up for flexibility, circulation and energy. It eases leg and lower-back muscles.

           Straighten right leg in front of you while pressing right heel into the floor and pointing toes up. Lift your chin as you take a deep breath. Slowly bend forward and walk the fingers of your right hand down your right leg from knee to ankle (or as far as you can go) while exhaling. Let chin drop to chest and hold for a count of five. Inhale as you slowly walk fingers back up your right leg to your knee. Exhale as you return to neutral position. Repeat the finger walk with left leg. Straighten both legs in front of you and slowly walk fingers down and back each leg at the same time.

10. Front Runner boosts tired blood and dissolves tension in the arm and shoulder muscles.

           Hold arms at sides, elbows bent and fists loosely clenched. Keep elbows close to your body as you pump your arms with an easy, swinging motion—right arm forward, left arm back, left arm forward, right arm back. Breathe deeply and rhythmically as you gradually increase the speed of your swinging arms. imagine you re running through the countryside on a beautiful morning. Lower your chin and close your eyes—and picture yourself winning a race. Swing your arms back and forth 25 times. For an even more productive “run.” tighten arm and chest muscles as you swing your arms.