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<z:row ID='1' target_area='All' label='Wall Stretch' details='Face the wall, with feet placed about shoulder width apart. Raise your arms to shoulder height and place your fingertips against the wall.  
Walk your fingers up the wall as far as you can reach, without going on tiptoe, feeling the stretch throughout your body.
While stretching, take one step back from the wall, leaving your fingertips as high as you can.
Continue stretching and slowly lower your fingers while stepping away from the wall, until you are bent at the waist.
Let your neck relax and drop your head forward.
Walk your fingers up the wall, without moving your feet, until you feel the stretch throughout your body.
Walk them back down the wall until you are bent again.
Finish by slowly standing upright.'/>
<z:row ID='2' target_area='Arms' label='Side Stretches' details='Palms up, extend your arms out from the sides of your body.  Take a deep breath.  While exhaling, bring your palms together up over your head.  
As you inhale, lean to the left as far as you can comfortably go.  Hold this position while you exhale.
As you inhale, return to the upright position.  Exhale.
Then as you inhale, lean to the right as far as you can comfortably go.  Hold this position while you exhale.
On your next breath, as you inhale, return to the upright position.  Exhale.
Release.'/>
<z:row ID='3' target_area='Hands and Wrists' label='Finger and Thumb Stretches' details='Place both elbows on a desk and extend hands and fingers towards the ceiling.  
Bend your fingers at the first two knuckles, bringing your fingertips to the edge of your palms.  
Rotate your thumbs inward three full circles.  
Rotate your thumbs outward for another three circles.  
Bring your thumbs into the edge of your palms, lower forearms and wrists on to your desktop, positioning your hands perpendicular to your wrists.  
Stretch your fingers and thumbs out fully.
Release.'/>
<z:row ID='4' target_area='All' label='Wall Pushups' details='Stand facing the wall with toes touching its surface, then take one step back from the wall.
Extend your arms to shoulder height, and position your fingertips on to the wall.
Slowly lean into the wall. This movement will result in your elbows bending out to the sides.
Keeping fingertips on the wall, push back to original standing position.
Repeat ten times.'/>
<z:row ID='5' target_area='Legs' label='Leg Lifts' details='Place chair so that there is enough room to fully extend both legs in front of you.
Sitting with feet placed on the floor with your arms at your sides, extend one leg straight out in front of you and hold for the count of five seconds.
Slowly lower foot while counting an additional five seconds.
Do this 4 times with each leg.
As your strength increases, gradually hold each leg lift a second or two longer until you can hold this position for a full ten seconds.
'/>
<z:row ID='6' target_area='Arms' label='Pray and stretch' details='Sit with your feet firmly placed on the floor, with your hands in a "prayer" position.
Gently rotate your hands towards your chest, until the fingertips are pointing at your sternum.
Interlock your fingers and extend your arms straight out in front of you.
Gently turn your chin to the left, then arc your chin upwards, and then toward your right shoulder.  
Then reverse direction, from right to left. Release.'/>
<z:row ID='7' target_area='Shoulders' label='Neck and Shoulder Stretch - Crossed' details='Place your left hand on your right shoulder, and your right hand on your left shoulder.
Bring your elbows up until they are sticking out in front of you, at shoulder height.
Slowly bring your elbows together, while leaving your hands on your shoulders.
Hold for the count of ten.
Relax.
Repeat five times.'/>
<z:row ID='8' target_area='Neck' label='Shrugs' details='Shrug your shoulders as high as you can (hopefully to your ears).  Hold for a count of three, then release.
Repeat 5 times.'/>
<z:row ID='9' target_area='Back' label='Torso Twists' details='Sit with your feet firmly planted on the ground, hands on your waist.
Twist your shoulders to the left as far as you can. 
Hold for a count of ten, then release.
Twist to the right and hold for ten.
Release.
Repeat 3 times on each side.'/>
<z:row ID='10' target_area='Hands and Wrists' label='Finger stretches' details='Place your fingers against each other with your palms about 10 centimetres apart.
Press your fingers into each other.
Hold for a count of ten then release.
Repeat five times.'/>
<z:row ID='11' target_area='Shoulders' label='Desk Lifts' details='Place your forearms solidly on your desk.
Using the muscles in your shoulders and upper arms, raise yourself out of your chair (as much of your body weight as you can).  Hold for a few seconds then release.
Repeat 8 times.'/>
<z:row ID='12' target_area='Neck' label='Neck and Arm Stretches' details='Standing up, raise your arms up over your head, with fingers intertwined, palms facing towards the ceiling.
Reaching up as far as you can, hold for a count of three.
Keeping the fingers interlocked, lower your hands behind your head to the base of your neck.
Pull down your elbows, without releasing your fingers.
Hold for a count of three then release.
Repeat three times.'/>
<z:row ID='13' target_area='Hands and Wrists' label='Wrist walk' details='Stand by your desk with hands placed flat on its surface.
In slow increments of movement, rotate the palms of your hands until your fingertips are pointing toward your legs, and hold for a count of five.
Slowly reverse the movement to your original position and release.'/>
<z:row ID='14' target_area='Neck' label='Relaxation' details='Push your chair about three feet away  from your desk.
Place both feet on the floor about shoulder width apart.
Close your eyes, and take a deep breath into the lower abdomen, and hold for a count of three. Exhale. Notice the coolness of the air going in, and the warmth of the air being exhaled.
Repeat for 10 times.'/>
<z:row ID='15' target_area='Hands and Wrists' label='Palm Stretches' details='Pretend you were a traffic officer, and extend your arm in the classic stop signal, that being the palm is bent with the fingers pointing towards the ceiling.
With the other hand, grasp those upright fingers and gently pull toward your body, until you feel a slight stretch.
Hold for a count of ten then switch hands. (This exercise is most useful to thwart your co-workers efforts to place more files in your in-box.)'/>
<z:row ID='16' target_area='Neck' label='Palm Massage' details='Use your left hand to gently massage the palm of your right hand.  Pay particular attention to the base of the thumb.
Reverse hands.'/>
<z:row ID='17' target_area='Hands and Wrists' label='Wrist Stretch' details='Extend your right arm in front of you, letting the hand dangle, with fingers pointing downward.
With your left hand, pull the fingers toward you, until you feel a gentle stretch.
Hold for a count of ten, then switch hands.'/>
<z:row ID='18' target_area='Neck' label='Neck and Shoulder Stretch 1' details='Place your right hand on your left shoulder.
With your left hand, grab the right elbow and pull gently toward your left side, until you feel a gentle tug in your right upper arm.
Hold for a count of ten, then release.
Switch arms.'/>
<z:row ID='19' target_area='Shoulders' label='Neck and Shoulder Stretch 2' details='Extend your right arm above your head, then flex the elbow so that the upper arm is behind your head.
Grasp the elbow with your left hand, and pull toward the left shoulder until you feel a gentle stretch.
Hold for a count of ten, then switch arms.'/>
<z:row ID='20' target_area='Neck' label='Neck Stretch' details='Tilt your head forward until you feel a gentle tug at the back of your neck.
Hold for a count of ten.
Tilt your head back until you feel a gentle stretch in your throat.
Hold for a count of ten, then release.'/>
<z:row ID='21' target_area='Neck' label='Side Neck Stretches' details='Tilt your head to the left until you feel a gentle stretch along the right side.
Hold for a count of ten then relax.
Tilt your head to the right until you feel a gentle stretch along the left side.
Hold for a count of ten then relax.'/>
<z:row ID='22' target_area='Neck' label='Neck Stretch 2' details='Tilt your head to the left side at a 45 degree angle.
Now bring your nose toward your right armpit until you feel a stretch.
Hold for a count of ten, then release.
Switch sides.
Repeat 3 times.'/>
<z:row ID='23' target_area='Legs' label='Leg Stretches' details='Stand close to a filing cabinet or another sturdy item that is shoulder-height, and place your right hand on top.
Bend your left leg, bringing your foot up toward your buttocks, grasp foot with your hand. Do not lock the standing leg.  Keep the knee slightly bent.
Hold for ten to fifteen seconds, then switch legs.
Repeat 5 times on each side.'/>
<z:row ID='24' target_area='Legs' label='Leg Hug' details='Sitting in your chair, away from your desk, with both feet planted on the floor, bring your right knee to your chest.
Hold for a count of ten.
Switch legs.
Repeat 5 times with each leg.'/>
<z:row ID='25' target_area='Shoulders' label='Arm Stretch 1' details='Hold your arms straight out in front of you, palms facing away from you, with your fingers intertwined.
Raise your arms over your head, keeping the fingers interlocked. Hold for a count of ten.
Unlock fingers and bring arms out to shoulder height, straight out from your sides. Hold for a count of ten.
Release.
Repeat 3 times.
'/>
<z:row ID='26' target_area='Shoulders' label='Arm Stretch 2' details='Hold your arms straight out in front of you, palms facing away from you, with your fingers intertwined.
Turn your torso so that your arms are toward your left side.  Hold for a count of ten.
Return to centre.
Turn to the right.  Hold for a count of ten.
Return to centre.
Repeat 3 times.'/>
<z:row ID='28' target_area='Shoulders' label='Take a breather' details='Get up and walk around for about two minutes.'/>
<z:row ID='29' target_area='Neck' label='Eye exercise' details='Stand Up.
Look at the floor to your left.
Raise your eyes up to the ceiling, then look at the floor to your right.
Look at an object on your desk, then look at an another object 20 feet away from you.'/>
<z:row ID='30' target_area='Neck' label='Eye Exercise 2' details='Extend your arms straight in front of you, with index fingers pointing to the ceiling.  Focus your eyes on the right finger tip.
Move your right arm to the side and back, following these movements with your eyes.
Repeat with the left arm.'/>
<z:row ID='32' target_area='Hands and Wrists' label='Shake and swirl' details='Stand where you have enough space to swing your arms in full circles.
Rotate your arms three full circles forward.
Rotate three to the reverse.
Shake both hands side to side 20 times.
Flap your hands up and down 20 times.
Release.
'/>
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