Q: Being able to touch your toes involves quite a few muscles. Enhancing your overall strength and flexibility with some targeted movements will help improve your toe touch and reduce your risk of injury. Child’s pose helps stretch your low-back extensors, which will increase your forward range of motion. It can also increase freedom of movement in your pelvic area.  Kneel on a yoga mat and reach your arms in front of you with palms facing down. Sit back on your heels and lower your arms and forehead to the floor (or a yoga block, if you need some extra support). Take five deep, slow breaths, then release the position. Stretch in child's pose once before doing the rest of the exercises in this part, and once after completing the exercises. Squats are excellent for building strength and increasing flexibility. Proper form is essential when doing squats, but done correctly, they’ll help you with your toe touch. Do only 1-2 sets of three repetitions to start out; you can increase the number of sets as you grow stronger.  Begin with your feet shoulder-width apart and your toes facing slightly outward (don’t force them). Your knees should be relaxed, not locked or hyperextended. Reach your arms in front of you at shoulder height. Look in front of you just above your hands. This should keep your head in a neutral position through the squat. You don’t want to look down or look up too far. Exhale as you move your hips backward. Pretend that you are sitting down on an imaginary chair. Make sure your heels don’t lift as you sit. Once you are as low as you can go without your back arching or heels lifting, hold the position for three long, slow breaths, then release. Repeat three times. Kneeling lunges help release tight hip flexors, which will allow your hips to move more freely in a toe touch. They will also help loosen your hamstrings and quadriceps, which helps reduce the risk of injury. Start with a single short set of 4-5 reps and work up until you can do 2-3 sets of 10 lunges each.  Begin by standing in a comfortable position with your knees relaxed and your arms hanging loosely to your sides. Step forward with one foot and lean forward, keeping your back neutral (don’t arch it or over-flatten it) and the other knee bent. As you enter the lunge, place your hands on your front thigh and lower your pelvis until your back knee is parallel to the ground. Keep your hips facing forward. Squeeze your buttocks and hold the lunge for a deep breath. Then return to standing. The ragdoll will help loosen your hamstrings and increase range of motion, but it is less intense than a full forward fold so it’s great for beginners and those with limited flexibility. You don't need to repeat this stretch in sets; just make sure you stay loose and relaxed for ten full breaths.  Begin by standing with your feet hip-distance apart and your knees relaxed. Don’t lock your knees during this stretch. Slowly exhale as you bend forward from the hips. Imagine that your head is very heavy as you sink toward the floor and let your body hang down over your legs. (This is why it’s called the ragdoll pose.) Clasp your hands around your elbows, as if you were forming a cradle. Don’t hold them too tightly, just enough to keep your arms off the floor. Ensure that your weight is balanced evenly. Your instinct may be to center your body weight in your heels, but you should be firmly connecting with the floor with your whole foot. Gently straighten your legs by using your quadriceps (the large muscles at the front of your thighs) to push your legs backward. Don’t lock your knees or force your legs to straighten past a comfortable point. Take ten long, slow breaths while hanging, then gently return to standing.
A: Practice stretches daily. Stretch in child’s pose. Do some squats. Stretch in a kneeling lunge. Perform a ragdoll pose stretch.

Q: Accessories should also not stand out in the same ways that they do outside of work. In general, women should choose either a purse or a briefcase instead of carrying both. A purse, if carried, should be small and coordinate with the color of your outfit. Many women tend to wear multiple pieces of jewelry. While this is fine outside of the workplace, business attire standards require that women limit the jewelry that they wear. For example, it is advisable to limit rings to one per hand and wear only a dress watch or simple bracelet rather than multiple bracelets. It is also advisable to keep necklaces simple and avoid dangling earrings. Pearls are always a safe, conservative choice for both necklaces and earrings. Makeup in the workplace should not make you stand out and should reflect restraint and class. In general, you should apply natural-looking makeup and use only clear nail polish. Use subtle makeup colors to accentuate your eyes and lips. This will bring attention to them and help you to communicate with others. Like makeup, hair in the workplace should not distract from work or communication. Hair should be kept shorter than shoulder length and must be a natural color (it can be dyed, just stay away from any unnatural shades). Women with longer hair may wear their hair in a neat braid or a bun. Your fingernails should be manicured and clean. They must be trimmed just above the fingertips or shorter. You should also avoid artificial nails. Again, stick to mainly clear nail polish or nail polishes of very subdued color.
A:
Carry the right accessories. Wear little jewelry. Keep makeup simple. Keep your hair conservative. Keep your fingernails in check.