@work mini breaks workout tips

Everyone knows it is important to take mini breaks from your computer or work desk every hour or every other hour.
But what do you do for those 10 mins?
Today on EXPRESSO (a local breakfast TV show) I saw some interesting workout tips to do at work, right at your desk if you're not too shy.
The presenters were all kitted out in the work clothes, ties and shirts for this.
And I've described some of the moves right here for you. And I've added my tips in brackets.
At the end I've also included some of my own stretches that I've picked up.
You could take one big 20 min break during the day, perhaps around 3pm when things really start slowing down and your brain could do with a rush of blood flow. Or you could break every 2 hours for 5 mins and do one move, saving the others for breaks later in the day.
It all depends on you. And whether your boss is watching your every move!
Ready? Start rolling those sleeves up!
LEANING PUSH - UPS:
STARTING POSITION: Lean with hands on the edge of your desk. (make sure desk is sturdy enough to hold your weight)
Keep feet firmly flat on the floor.
(Your body will kinda be at a 45 degree angle to the floor).
Lower your body towards your desk, bending elbows at your sides.
Keep your back straight, and feet on the floor. (Imagine your body from your head to your feet as a wooden straight plank.)
Press off the desk back to the starting position.
Repeat 8-10 times.
LEG STRETCH IN YOUR CHAIR
Sit on the edge of your chair. (Again make sure is sturdy and if it has wheels, it's probably best to lean it against the wall for support so that you and chair don't fly off in opposite directions)
Keep both legs in front of you, heels on the floor, toes pointing up towards ceiling.
Sit upright on the edge of your seat. Keep back straight.
Lean forwards and try to touch your toes. (Don't worry if you cant connect fingertips to toes, just reach as far as you can. When you feel the stretch in the back of your legs, you're doing it right)
Hold the stretch for 20 secs.
Repeat 5 times.
KNEE BEND SQUATS (this may make you sweat a little)
STARTING POSITION: Stand up, place hands behind your head (no you're not under arrest)
Keep feet just wider than hip-width apart.
Keep your back straight.
Bend your knees, lower your behind as far as you can without losing balance. (Usually this is at the point where your thighs are parallel to the floor)
When squatting, stick your butt out a little. (This keeps a slight arch in your back, to stretch the back muscles.)
Repeat 10-15 times.
The following moves are not exactly the ones on the show. But they are great for tense muscles.
I still do these and it really loosens you up, allowing more blood to flow and more oxygen where you body needs it.
BACK STRETCH (sitting in your chair or standing up)
Clasp your hands in front of you.
Place your clasped hands behind your head.
Keep your back straight. (what does this mean? Very roughly speaking: your shoulders will be in line with your hips ie your shoulders will not be slightly forward or behind your hips, but in a straight upward line from your hips)
Using your right arm, pull your left hand down towards the right side of your body. Keep hands clasped.
Allow your back to arch as you move.
You'll feel your chest expand, your back muscles stretching.
Hold for 20 secs.
Repeat with other arm.
SHOULDER TENSION RELIEVER:
Clasp your hands behind you, linking fingers through one another.
Then turn your hands outwards so that palms now face downwards, while keeping fingers linked and hands clasped loosely.
Roll your shoulders backwards and press downwards.
(You'll feel your back muscles stretch. You'll also feel that good-stretch-feeling that you get when the tension is released.
Hold for 20 secs.)
Repeat up to 5 times if desired.