Working from home? Exercises and stretches to keep you moving!

electric standing desk

Working from home? Exercises and stretches to keep you moving!

Kitting your home office out with an electric standing desk can be one of the best decisions you make for yourself.

Alternating often between sitting and standing is one of the easiest things you can add to your routine in the fight against a sedentary lifestyle.

Of course, you can take it even further by actively working more physical activity into your daily routine.

It doesn’t even have to mean gearing up for a jog – staying active while working from home can be as simple as working the following exercises into your daily routine…

Walk, walk and walk some more

Who said you need to go out to your local footy oval to get a good walk in?

Whether it’s a few laps of the house or jogging up and down the stairs a couple of times, fitting more walking into your day can help you fight off the negative consequences of sedentary behaviour.

It doesn’t have to be for a long time, either – a little lap or a bit of pacing for just a few minutes, a couple of times a day, are simple activities that help fit just that little bit of extra cardiovascular exercise into your routine. 

Even fidgeting while you’re using your electric standing desk can contribute.

Long story short: every little bit counts!

Make the most of your break times

What do you usually do during your break time?

If you’re like most of us, you find a seat and eat your lunch, maybe putting on a YouTube video, checking your socials or scrolling through the headlines while you’re at it.

However, you can do more with your break.

For example, you could put on a hat and pull on your runners and take a quick walk around the block to get the blood flowing. This could be as simple as 10 minutes before you return home to enjoy your lunch – and the rest of your break.

Getting outdoors is important, and even more during the current climate. Ensure you get even just a few minutes of fast-paced walking in every day – and it’s a great way to get that Vitamin D that a lot of us are lacking at the moment!

Do simple exercise routines

Do you work in a large office? Were you part of a group that participated in mandated stretch breaks?

It wasn’t just to help you feel better – even simple exercise routines can improve your wellbeing and protect you from many of the risks posed by being sedentary.

Be intentional about staying active – start by setting a timer and going through an exercise routine that will activate and stretch your muscles.

Adapted from Hanna Tómasdóttir, Osteopath and Physiotherapist (download the poster here), these simple exercises keep you on the move and help improve your health, with minimal effort on your part!

Exercise #1: Neck, shoulders and upper back stretching

Sitting for prolonged hours can cause pain in your neck, shoulders and upper back – that’s why you need to incorporate stretches that target those muscles.

We suggest starting by by:

  • Holding your hands behind your head
  • Lifting your head up and push your chest forward and your elbows backward
  • Place your left or right hand on the side of your head and pull your head gently down
  • Bend your neck gently towards your chest

Each of these put your neck, shoulders and upper back through their paces, reducing muscle problems in these vulnerable muscles.

home standing desks

Exercise #2: Spine exercises

Put your back into it!

When sitting in your ergonomic chair, straighten your back and try to cross your arms in front of your chest. Turn your upper body to the left or to the ride side up until what you can hold for a moment, and hold for 30 seconds.

When standing, straighten your back and put your feet and hip apart, and place your hands on the back touching your pelvis. Stretch backwards while looking up and try to keep your pelvis in the same position. Hold this position for 2 to 5 seconds, before letting go.

Another exercise is rotations, where you twist left and right while keeping your hips and pelvis as stable as possible. Hold this position for 2 to 5 seconds and repeat on the opposite side.

Exercise #3: Shoulders, back, and neck exercises

Stretches won’t always do the trick – sometimes, you need to take it a bit further.

This is especially important when it comes to your shoulders, back and neck – the muscles that are among the most vulnerable to issues like these.

If stretches on their own aren’t doing it, you can always try this:

  1. Stand with your back against the wall
  2. Raise your arms and bend your elbows, making sure that your shoulders are in contact with the wall
  3. Slowly slide both of your arms up and down along the wall, repeating the exercise for 4 times

Exercise #4: Elastic exercises

If you want, you can even squeeze some strength training into your work routine while standing!

You can hold an elastic band between both of your hands, slowly moving your arms and pressing your shoulder blades together.

You can also strengthen your back, shoulders, and arm muscles by placing the band underneath your feet and looping it around your hands, bending your hips and knees.

Keep the elastic band as tight as you should to feel the tension in the elastic band. 

There are a wide range of different elastic exercises you can sprinkle in throughout the day – take just a few minutes between tasks to get your body moving and stretch those typical problem areas.

Ergomotion home Electric standing desk

Use an electric standing desk

Each of these exercises can be a great way of protecting you from the negative health problems that can arise when you spend too much time sedentary.

The number way to fight that isn’t by exercising or going out of your way to be more active (though that’s a big help) – rather, the most effective way of countering it is by working more incidental exercise into your routine.

And that can be as simple as spending more time on your feet!

Standing desks allows you to stay away from the sedentary lifestyle that’s all too easy to fall into if you sit all day.

Not only that, but standing desks also:

  • Improve your focus and alertness
  • Reduce your risk of heart diseases and obesity
  • Make you physically active and creates a healthier workplace for you

An electric standing desk is exactly what you need to help protect your health and wellbeing while working from home – and we’ve got just the thing for you.

Introducing our Edesk height adjustable desk

Designed for the needs of those who have made the transition to working from home, our Edesk range comes packed with all the features remote workers need, with a lower price and faster turnaround than our made-to-order offerings.

This range of height-adjustable desks:

  • Comes with multiple save slots for height settings
  • Has anti-collision technology to protect your fingers and property
  • Features optional smartphone control

There are also a ton of handy ergonomic features that can be added to your desk to optimise your home office,  including:

Stand up for your health – contact Ergomotion today on (03) 9579 1454 or fill in the form to get in touch with us today.

Google Reviews


Google Reviews

Joshua Brown 01/07/22

Guy was just a pleasure to deal with. Excellent knowledge and advice which followed through to excellent after sales. The e-desk is very sturdy, easy to use and looks great. Great job Guy and thank you

Simona Scarparo 19/06/22

I love my Ergomotion stand up desk! It is easy to set up and is made of quality materials. However, the best part of the purchase was the excellent customer service I received. Guy (the owner) came out in the pouring rain to measure the boot of my car to make sure I could pick the desk up (fully assembled) and it would fit. I ordered the desk on a Monday and it was ready by Tuesday morning. He helped loading the desk in my car, removed a leg so that it could fit and explained how to put the leg back in, which was very straightforward and did not need any tools. If you are considering buying a stand up desk, I would definitely recommend Ergomotion.

Sue Fraser 14/06/22

Guy was lovely to deal with. He was prompt and courteous in all his communication. He was happy for us to look at the desk before purchase. Once ordered, the desk arrived so quickly. Guy set it all up and we are extremely happy with the product. Thanks Guy for your great service and care.

Alex He 10/06/22

Decided to board the hype train and get a sit-stand desk. I have chosen Ergomotion mainly because
a. They use high-quality Linak motor instead of copycats like Jiecang
b. They are a local company based in Melbourne
Pre-sale communications with them were great. They replied my inquiries in a timely matter with informative details. Delivery was hassle-free. The removalists are extremely friendly and helped me take the desk to my apartment unit, even to the room I want to put it.
The desk looks awesome and the motor is very smooth. I'm very happy with my purchase. Definitely recommend them to anyone who looks for a sit-stand desk.

Michael Carey 04/06/22

I went to Ergomotion for a standing desk and am very happy with my purchase. Guy is fantastic and goes above and beyond, he helped me find the most cost effective solution for my needs. Guy even pointed out that I could reuse my existing desk top which saved me a bit of money.

Claire Manning 30/05/22

This desk has changed my (work) life. Completely customised to the space and a fabulous orange laminate to add some brightness and energy in my home office. And plenty of room for my dog to curl up in bed underneath. Solid construction and super easy to put together (with an extra pair of hands) and all made in Australia. So happy with it!

Nick Richards 20/05/22

A friend referred me to Ergomotion after I had done a lot of research on standing desks online. Guy happened to be local to me and he was very professional to deal with, I had a look at his demo desks and bought one on the spot. The product has been great, very sturdy, well made and at a good price - I would thoroughly recommend Ergomotion.

Nancy Tseng 22/04/22

I would highly recommend this electric desk to all ages, the the best decision I’ve made for my sons study table. The service was excellent, prompt in responses and on time schedule with the delivery time. The removalists were very careful bringing into our study room on the second level.
Very happy with the purchase!!

Farhin C 12/04/22

Amazing e-desk - sturdy, spacious and great quality wood. It fits well into the home office. Assembling it was mostly straightforward with the video! Thanks Guy

Nick G 11/04/22

I'm only just reading all the Google Reviews now, just before writing this, after having purchased and built a desk; and this is basically going to be saying the same thing as all the others, the owner, Guy, is absolutely great and so are the desks. There's a reason why all the reviews are genuine 5 stars. I had been doing research on numerous sit/stand desks and the manufactures of the frames/motors that go into them. I wanted a good quality and reliable setup so I decided to something that utilised Linak (manufacturer) hardware and so I set out trying to find a sit/stand desk that used them. As I was after something specific, I contacted a number businesses before placing an order so that I understood exactly what it was I was purchasing. Unfortunately most of those other businesses seemed more interested in B2B, and a couple didn't even bother responding. I had even gone so far as to contact a business in Canada, who eagerly could supply everything, but unfortunately not for running on 240v. I almost gave up and was just about to head to Ikea. Then I came across Ergomotion. I shot through an email with some questions about their Edesk, and I got a clear informative response within hours. The owner, Guy, kindly followed up, answered further questions, and was also able to order extra parts from Linak on request. To ensure I had all the information I needed before placing an order, he even went so far as to warn me of a slight upcoming price increase. Guy knows his products, knows it in great detail and has a wealth of helpful knowledge.