Michelle Ryon: Hi. I am Mitchell Ryon, a Certified Personal Trainer. I am showing you how to do some exercises and stretches that you can do at the office.

Right now, I am showing you how to do some exercises using a stability ball in a standing position. The first exercise that we are going to do is for the shoulders. We are going to raise the ball overhead and lower back down. So, you want to squeeze at the top on the shoulders and lower down. A nice controlled pace, were keeping the knees soft and our abs are tight and standing nice and tall. So, 15 to 20 repetitions, two or three sets.

Now, to work the core, get more of the obliques. Again, knees are soft, abs tight, we are going to rotate, you can go side-to-side or if you prefer you can do one side at a time, just come right back to center. So, whichever you prefer side-to-side or one at a time, 15 to 20 repetitions and then you'll feel that squeeze right in your waist.

And then another exercise we can do for the chest is hands outside the ball and we are going to press into the ball squeezing into the chest. So, think about using your chest and engaging those muscles you can squeeze. Now, I am using a small ball, which is probably preferable for upper body exercises. For lower body, you might want a larger ball and especially, if you are taller. If you are shorter then this ball might be great for your lower body too. So, check out and make sure you get the right size ball for your body size.

So, that's our upper body exercises using this stability ball. Thank you for joining us for this video. Remember that just because you are at the office does not mean you have to stay at your desk the whole time. You can stay fit and work; get up every few hours, walk around the office, go for walk at lunch, do the exercise, do the stretch; you will feel much more energetic.

You'll actually get more work done, to be more productive and you'll feel better at the end of the day. So, thank you for joining us.