Browse

Black Friday Sale: We’re offering 15% off (almost) all of our accessories!

Black Friday Sale: We’re offering 15% off (almost) all of our accessories!

How to use a standing desk correctly - Full tutorial

How to use a standing desk correctly - Full tutorial

In order to fully benefit from your sit-stand desk, it’s important to customize your workspace to suit your body’s needs. Using standing desks correctly may seem like a no-brainer from an outsider’s perspective: You stand. You work. You repeat. However, ergonomics is not an exact science because every human body is different. The optimal height for your desk will be different for you than for someone else, and that’s a good thing!

Here are some instructions for how to use your own body’s proportions and natural posture to create the ideal active workstation. Once you’re all set up, make sure to read further for additional tips on how to use the standing desk correctly and reap the most rewards from everything it has to offer.

The proper way to use a standing desk

While standing

.

1

Always adjust your standing desk to your elbows’ height

How

Bend your elbows at a 90 degrees angle, keeping your neck neutral and your wrists straight in front of you. Lift or lower the standing desk to align your forearms parallel with the desk surface. Your hands should float over the keyboard with straight, relaxed wrists. Your fingers can hang down to meet your keyboard, but your wrist should never be inclined up or down.

Why

These recommendations aim to prevent injuries to your arms and hands.

2

Watch your posture

How

Keep your neck tall, and your shoulders relaxed. Make sure to keep your knees slightly bent while standing, so they’re not hyperextended or have their joints lock.

Why

“Good posture is also known as a neutral spine. When we have good posture, the muscles surrounding the spine are balanced and supporting the body equally,” says Nina Strang, a physical therapist, and strengthening and conditioning specialist at the University of Michigan. Most back pains are attributed to sedentary habits and bad posture. Applying these recommendations will limit harm to your body.

3

Keep your wrists straight and parallel to the desk surface

How

The final adjustments are to ensure your wrists remain neutral: Your fingers can hang down to meet your keyboard but your wrist should never be inclined up or down.

Why

Repeated extension and flexion of the wrists (up and down) can compress the internal structure of the wrists and increase the risk of developing carpal tunnel syndrome.

*

Save your custom height setting so you can easily transition between sitting and standing without interrupting your workflow. All ergonofis smart desks allow users to save 2 custom heights, so they can switch up easily.

While sitting

.

1

Adjust the height of your ergonomic chair

How

Adjust the height of your chair so that the top of the seat cushion is parallel to the base of your knees. Keep your feet flat on the floor and leave a fist-sized gap of space between the back of your knees and the seat’s front edge. Your feet should be parallel to the floor with your knees bent at a 90-degree angle.

Why

A proper adjustment of your ergonomic chair will allow you to maintain good posture while avoiding back pain.

2

Lift or lower the standing desk to meet your elbow’s height

How

Bend your elbows at a 90-degree angle and allow your arms to hang loosely near your torso, with armrests barely touching your elbows. Raise or lower your adjustable desk until its surface reaches the bottom of your forearms. Your hands should float over the keyboard with straight, relaxed wrists.

Why

As mentioned previously, repetitive and unusual wrist movements (up and down) can increase the risk of developing carpal tunnel syndrome due to the compression of their internal structure. The purpose of these guidelines is to protect your arms and hands from injury.

3

Watch your posture while sitting

How

Your upright posture while sitting should be supported by the chair’s backrest, which must be curved or padded to meet the hollow of your back. Sitting in an awkward position increases pressure on the discs and vertebrae of your spine and, consequently, can engender back pain. Lumbar support is essential to prevent pressure on the discs and vertebrae of the spine.

Why

As most back pains are attributed to sedentary habits and bad posture, applying these recommendations will help limit the chances of harming your body.

*

It's better to remove your chair's armrests if they cannot be adjusted low enough to stop your elbows from elevating - otherwise your neck and shoulders will be tense all day! Your chair should fit under your desk with its armrests attached. If the armrests don’t fit, remove them.

ergonomic chairs

An ergonomic chair supports your lumbar spine’s inward curve which keeps it healthy. Sitting for extended periods of time without it can lead to slouching and, by extension, lower back pain. An ergonomic chair will help you make your time spent sitting way more enjoyable than a regular chair with its customisable settings.

Shop ergonomic chairs


.

What is the correct height for your computer?

Using a monitor screen

Your screen should be at eye-level, but not too close from your face. The top third of your monitor’s screen should be at eye-level so your neck doesn’t have to bend upwards to view it. Incline your monitor slightly upwards (10 to 20 degrees) and towards you so that your neck doesn't have to bend. Avoid having a single light source or any lights that cause glare on your screen to prevent eye strain.

Using a laptop

You need accessories to elevate your laptop screen on your sit-stand desk. Laptops were designed to rest on your lap (hence the name), so they’re not great for standing desks. If you work with a laptop, you will need a separate keyboard, monitor and mouse so you can elevate the screen to meet your line of sight. Prevent eye strain by making sure you don’t have a light source that causes glare on your computer screen.

Why

Placing your computer screen lower than what is recommended will make you look downward at your screen. Prevent your head and entire body to tilt towards your screen - which would lead to bad posture - by making sure your screen is at the right level.

*

Your monitor should be no less than 20 and 28” (51-71 cm) away from your face. Measure the distance from the tip of your middle finger to your elbow if you don’t have a measuring tape.

If your computer is too low, we highly suggest using monitor arms or another accessory like our handmade monitor or laptop stand beautifully crafted with solid wood. Our handmade computer stands help position your neck in a comfortable ergonomic posture.

Shop handmade computer stands


.

How long you should stand at a standing desk?

You should alternate between sitting and standing. It's been proven that sitting too much is bad for your health. However, just like sitting all day can harm your body, standing all day can as well. Alternating between sitting and standing can help avoid preventable body pains. According to studies, the ratio of sitting versus standing time should be 1:1 or 2:1. That means that for an eight-hour workday, you should stand between 30 and 45 minutes every hour. This will keep you active and productive.

Alternating between sitting and standing positions will not only keep you active, but it will make you more productive. Indeed, the ratios of sitting versus standing stated above have shown to be optimal for comfort and energy levels. Get more information about what the best standing-to-sitting ratio is when using an ergonofis desk.


.

A few more tips for optimal health at your desk

How to maintain proper posture while standing

Keep your neck tall and your shoulders relaxed. As previously said, stand straight; don’t bend your chin down or up – allow the neck to remain neutral. To prevent fatigue, shift your weight from one foot to the other. You can use a small footrest to keep one foot elevated when you alternate, or an anti-fatigue mat. Don’t slouch forward nor strain your spine by leaning backwards. If you can’t tell whether your back is straight, remember the invisible string visualization, or try the classic book-balancing-on-head debutante trick!

*

Play music! Listening to a beat that inspires you to move your hips and shift your weight, even slightly, can help take the strain off prolonged standing sessions. Listen to our Spotify playlists and read about how music can help you perform better.

Our anti-fatigue mats are built to allow your muscles to relax, which increases your blood circulation and relieves tension in your ankles, knees, and back. It’s been compared to standing on a cloud... At least that’s what our customers say!

Shop anti-fatigue mats

.

How to prevent body pains while standing

  • Your hands should be able to rest directly over your keyboard without hunching forward to prevent shoulder pain.
  • Your wrists should remain straight and parallel to the desk surface to prevent carpal tunnel syndrome.
  • Don’t lock your knees. Keep them “soft” (i.e. slightly bent) to reduce pressure on your hips.
  • Most importantly: don’t stand for too long! Remember to take breaks from static standing by either switching to sitting, doing some stretches, or taking a short walk.

*

Use a timer to remind yourself when to switch positions. You shouldn’t remain in a static standing position for longer than 1.5 hours at a time. You can also stretch!

.

Desk stretches to prevent pain and stiffness

One of the main reasons you should consider a sit-stand desk is that it will help you stay active while managing your daily tasks. To offer you a series of exercises and stretches to do in your workspace, we have partnered with Alex Doré, an exceptional kinesiologist and personal trainer. Follow his advice; it is precious. On your marks, get set, move!

Sitting exercises

Cervical and neck retraction

  • With a straight back, tilt your head forward.

  • Pull your neck back.

  • With your index and middle fingers, gently press your chin towards the back.

  • Hold the position for 2-3 seconds, then release.

  • Repeat 8 to 10 times.

Seated piriformis stretch

  • Bend your hip and place your ankle on the opposite knee.

  • With your hands, hold onto your crossed leg.

  • With a straight back, bend forward.

  • Hold the position for 20 to 30 seconds, then release.

  • Repeat 5 to 8 times on each side.

Seated twisted spine stretch

  • Cross your hands behind your head.

  • Rotate your upper body toward the back.

  • When in position, lean back diagonally.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing exercises

Standing tensor fascia latae (TFL) stretch  

  • Perpendicular to the wall, stand at a distance of 1 arm.

  • Cross your inner leg over the other.

  • Place your outer arm above your head.

  • Tilt your torso towards the wall to stretch your outer hip.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing cross over leg

  • Place your arms along your body and cross one leg over the other.

  • With a straight back, bend forward. Without flexing your legs, lower yourself as low as you can.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Cossack squat

  • Spread your feet at shoulder width by opening them slightly outward.

  • With a straight back, move your pelvis to one side to position your hips above your foot.

  • Move back to the center and repeat the movement on the other side.

  • Repeat 8 to 10 times on each side.

Floor exercises

Half kneeling thoracic spine rotation

  • On the floor, place one knee directly under your hip and your opposite foot in a line under your shoulder.
  • Keep your back in a neutral position and your hands under your shoulders.

  • Next to your front leg, place your opposite hand on the ground.

  • With your outer arm, rotate your torso and bring your hand to the ceiling.

  • Hold the position for 2 to 3 seconds.

  • Repeat the exercise 8 to 10 times on each side.
  •  

Cat/camel stretch

  • With your back in a neutral position, get down on all fours.

  • Inhale deeply as you dig your back in. Look up at the ceiling.

  • Exhale, gently rounding your back. Press your hands firmly on the floor to spread your shoulder blades.

  • Hold the position of each movement for 2 to 3 seconds.

  • Repeat the movements 8 to 10 times.

Prone around the world

  • On a floor mat, lie on your stomach. Make sure your arms and legs are fully extended.  

  • Position your thumbs towards the ceiling, palms facing each other.

  • Raise your arms and legs above the floor.

  • Rotate your arms in a circle toward your lower body.

  • In line with your shoulders, start to pivot your palms toward the ceiling. Continue the rotation until the tops of your hands reach your lower back.

  • Press down your elbows to the floor.

  • Hold the position for 2 to 3 seconds, then pull them up and back up.

  • Repeat the exercise 8 to 10 times in a continuous motion.

Alex Doré has been a kinesiologist and trainer for almost 20 years now. Starting out in the world of athletics in Saguenay-Lac-Saint-Jean where he grew up, Alex has never stopped improving in his career. At the top of his profession, he coaches and accompanies high-level professional athletes, amateur athletes and an impressive list of personalities. Fun fact: Alex assisted our Co-Founder and CEO Samuel in his preparations to set a new Guinness World record of 5234 burpees in 12 hours!


Instagram   Facebook   Linkedin

.

Desk stretches to prevent pain and stiffness

One of the main reasons you should consider a sit-stand desk is that it will help you stay active while managing your daily tasks. To offer you a series of exercises and stretches to do in your workspace, we have partnered with Alex Doré, an exceptional kinesiologist and personal trainer. Follow his advice; it is precious. On your marks, get set, move!

Sitting exercises

Cervical and neck retraction

  • With a straight back, tilt your head forward.

  • Pull your neck back.

  • With your index and middle fingers, gently press your chin towards the back.

  • Hold the position for 2-3 seconds, then release.

  • Repeat 8 to 10 times.

Seated piriformis stretch

  • Bend your hip and place your ankle on the opposite knee.

  • With your hands, hold onto your crossed leg.

  • With a straight back, bend forward.

  • Hold the position for 20 to 30 seconds, then release.

  • Repeat 5 to 8 times on each side.

Seated twisted spine stretch

  • Cross your hands behind your head.

  • Rotate your upper body toward the back.

  • When in position, lean back diagonally.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing exercises

Standing tensor fascia latae (TFL) stretch  

  • Perpendicular to the wall, stand at a distance of 1 arm.

  • Cross your inner leg over the other.

  • Place your outer arm above your head.

  • Tilt your torso towards the wall to stretch your outer hip.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing cross over leg

  • Place your arms along your body and cross one leg over the other.

  • With a straight back, bend forward. Without flexing your legs, lower yourself as low as you can.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Cossack squat

  • Spread your feet at shoulder width by opening them slightly outward.

  • With a straight back, move your pelvis to one side to position your hips above your foot.

  • Move back to the center and repeat the movement on the other side.

  • Repeat 8 to 10 times on each side.

Floor exercises

Half kneeling thoracic spine rotation

  • On the floor, place one knee directly under your hip and your opposite foot in a line under your shoulder.

  • Keep your back in a neutral position and your hands under your shoulders.

  • Next to your front leg, place your opposite hand on the ground.

  • With your outer arm, rotate your torso and bring your hand to the ceiling.

  • Hold the position for 2 to 3 seconds.

  • Repeat the exercise 8 to 10 times on each side.

Cat/camel stretch

  • With your back in a neutral position, get down on all fours.

  • Inhale deeply as you dig your back in. Look up at the ceiling.

  • Exhale, gently rounding your back. Press your hands firmly on the floor to spread your shoulder blades.

  • Hold the position of each movement for 2 to 3 seconds.

  • Repeat the movements 8 to 10 times.

Prone around the world

  • On a floor mat, lie on your stomach. Make sure your arms and legs are fully extended.  

  • Position your thumbs towards the ceiling, palms facing each other.

  • Raise your arms and legs above the floor.

  • Rotate your arms in a circle toward your lower body.

  • In line with your shoulders, start to pivot your palms toward the ceiling. Continue the rotation until the tops of your hands reach your lower back.

  • Press down your elbows to the floor.

  • Hold the position for 2 to 3 seconds, then pull them up and back up.

  • Repeat the exercise 8 to 10 times in a continuous motion.

Alex Doré has been a kinesiologist and trainer for almost 20 years now. Starting out in the world of athletics in Saguenay-Lac-Saint-Jean where he grew up, Alex has never stopped improving in his career. At the top of his profession, he coaches and accompanies high-level professional athletes, amateur athletes and an impressive list of personalities. Fun fact: Alex assisted our Co-Founder and CEO Samuel in his preparations to set a new Guinness World record of 5234 burpees in 12 hours!


Instagram   Facebook   Linkedin

.

Keep customizing your active workstation for comfort

Remember, everyone is different and should be able to adjust their workspace to their own needs. Some of us have longer arms, or shorter legs. Some of us have weaker knees, or flatter foot arches. No matter what your specific needs are, the advantage of height-adjustable desks is their versatile nature - they can be customized to suit everyone.

The tips provided here are a starting point. We suggest that you try minor tweaks as you get acquainted with your workstation. Try moving your desk up or down by 0.2” for half an hour and see how it feels. Any bodily discomforts should be dealt with as soon as they come up, and a truly ergonomic workspace will allow you to make proper adjustments in seconds.


Other common related questions

.

What is the best sitting-standing ratio?

1:1 or 1:2. Studies show that these are the best ratios. That means you should spend one-hour standing if you have spent between 1 to 2 hours sitting at your desk. Applying this ensures optimal comfort and energy levels while avoiding developing health problems.

.

Should you use a standing desk all day?

No. Just like sitting all day is not optimal, standing for a whole day isn’t either. You should alternate between sitting and standing every so often during the day.

.

Are standing desks worth it?

Yes. Our bodies are built to move; we all know that. A height-adjustable desk not only improves your blood circulation, engages and strengthens your core and leg muscles, counteracts back and neck problems, but it will also boost your mood and help you perform better.


.

Summary of the proper way to use a standing desk

  • Always adjust your standing desk to your elbows’ height.
  • Keep your neck tall and your shoulders relaxed.
  • Don’t lock your knees while standing.
  • Keep your screen at eye-level.
  • Keep your wrists straight and parallel to the desk surface.
  • Don’t stand for more than 60 consecutive minutes.
  • Don’t sit for more than 30 consecutive minutes.

In order to fully benefit from your sit-stand desk, it’s important to customize your workspace to suit your body’s needs. Using standing desks correctly may seem like a no-brainer from an outsider’s perspective: You stand. You work. You repeat. However, ergonomics is not an exact science because every human body is different. The optimal height for your desk will be different for you than for someone else, and that’s a good thing!

Here are some instructions for how to use your own body’s proportions and natural posture to create the ideal active workstation. Once you’re all set up, make sure to read further for additional tips on how to use the standing desk correctly and reap the most rewards from everything it has to offer.

The proper way to use a standing desk

.

While standing

1

Always adjust your standing desk to your elbows’ height

How

Bend your elbows at a 90 degrees angle, keeping your neck neutral and your wrists straight in front of you. Lift or lower the standing desk to align your forearms parallel with the desk surface. Your hands should float over the keyboard with straight, relaxed wrists. Your fingers can hang down to meet your keyboard, but your wrist should never be inclined up or down.

Why

These recommendations aim to prevent injuries to your arms and hands.

2

Watch your posture

How

Keep your neck tall, and your shoulders relaxed. Make sure to keep your knees slightly bent while standing, so they’re not hyperextended or have their joints lock.

Why

“Good posture is also known as a neutral spine. When we have good posture, the muscles surrounding the spine are balanced and supporting the body equally,” says Nina Strang, a physical therapist, and strengthening and conditioning specialist at the University of Michigan. Most back pains are attributed to sedentary habits and bad posture. Applying these recommendations will limit harm to your body.

3

Keep your wrists straight and parallel to the desk surface

How

The final adjustments are to ensure your wrists remain neutral: Your fingers can hang down to meet your keyboard but your wrist should never be inclined up or down.

Why

Repeated extension and flexion of the wrists (up and down) can compress the internal structure of the wrists and increase the risk of developing carpal tunnel syndrome.

*

Save your custom height setting so you can easily transition between sitting and standing without interrupting your workflow. All ergonofis smart desks allow users to save 2 custom heights, so they can switch up easily.

.

While sitting

1

Adjust the height of your ergonomic chair

How

Adjust the height of your chair so that the top of the seat cushion is parallel to the base of your knees. Keep your feet flat on the floor and leave a fist-sized gap of space between the back of your knees and the seat’s front edge. Your feet should be parallel to the floor with your knees bent at a 90-degree angle.

Why

A proper adjustment of your ergonomic chair will allow you to maintain good posture while avoiding back pain.

2

Lift or lower the standing desk to meet your elbow’s height

How

Bend your elbows at a 90-degree angle and allow your arms to hang loosely near your torso, with armrests barely touching your elbows. Raise or lower your adjustable desk until its surface reaches the bottom of your forearms. Your hands should float over the keyboard with straight, relaxed wrists.

Why

As mentioned previously, repetitive and unusual wrist movements (up and down) can increase the risk of developing carpal tunnel syndrome due to the compression of their internal structure. The purpose of these guidelines is to protect your arms and hands from injury.

3

Watch your posture while sitting

How

Your upright posture while sitting should be supported by the chair’s backrest, which must be curved or padded to meet the hollow of your back. Sitting in an awkward position increases pressure on the discs and vertebrae of your spine and, consequently, can engender back pain. Lumbar support is essential to prevent pressure on the discs and vertebrae of the spine.

Why

As most back pains are attributed to sedentary habits and bad posture, applying these recommendations will help limit the chances of harming your body.

*

It's better to remove your chair's armrests if they cannot be adjusted low enough to stop your elbows from elevating - otherwise your neck and shoulders will be tense all day! Your chair should fit under your desk with its armrests attached. If the armrests don’t fit, remove them.

An ergonomic chair supports your lumbar spine’s inward curve which keeps it healthy. Sitting for extended periods of time without it can lead to slouching and, by extension, lower back pain. An ergonomic chair will help you make your time spent sitting way more enjoyable than a regular chair with its customisable settings.

Shop ergonomic chairs

.

What is the correct height for your computer?

Using a monitor screen

Your screen should be at eye-level, but not too close from your face. The top third of your monitor’s screen should be at eye-level so your neck doesn’t have to bend upwards to view it. Incline your monitor slightly upwards (10 to 20 degrees) and towards you so that your neck doesn't have to bend. Avoid having a single light source or any lights that cause glare on your screen to prevent eye strain.

Using a laptop

You need accessories to elevate your laptop screen on your sit-stand desk. Laptops were designed to rest on your lap (hence the name), so they’re not great for standing desks. If you work with a laptop, you will need a separate keyboard, monitor and mouse so you can elevate the screen to meet your line of sight. Prevent eye strain by making sure you don’t have a light source that causes glare on your computer screen.

Why

Placing your computer screen lower than what is recommended will make you look downward at your screen. Prevent your head and entire body to tilt towards your screen - which would lead to bad posture - by making sure your screen is at the right level.

*

Your monitor should be no less than 20 and 28” (51-71 cm) away from your face. Measure the distance from the tip of your middle finger to your elbow if you don’t have a measuring tape.

If your computer is too low, we highly suggest using monitor arms or another accessory like our handmade monitor or laptop stand beautifully crafted with solid wood. Our handmade computer stands help position your neck in a comfortable ergonomic posture.

Shop handmade computer stands


.

How long you should stand at a standing desk?

You should alternate between sitting and standing. It's been proven that sitting too much is bad for your health. However, just like sitting all day can harm your body, standing all day can as well. Alternating between sitting and standing can help avoid preventable body pains. According to studies, the ratio of sitting versus standing time should be 1:1 or 2:1. That means that for an eight-hour workday, you should stand between 30 and 45 minutes every hour. This will keep you active and productive.

Alternating between sitting and standing positions will not only keep you active, but it will make you more productive. Indeed, the ratios of sitting versus standing stated above have shown to be optimal for comfort and energy levels. Get more information about what the best standing-to-sitting ratio is when using an ergonofis desk.

A few more tips for optimal health at your desk

.

How to maintain proper posture while standing

Keep your neck tall and your shoulders relaxed. As previously said, stand straight; don’t bend your chin down or up – allow the neck to remain neutral. To prevent fatigue, shift your weight from one foot to the other. You can use a small footrest to keep one foot elevated when you alternate, or an anti-fatigue mat. Don’t slouch forward nor strain your spine by leaning backwards. If you can’t tell whether your back is straight, remember the invisible string visualization, or try the classic book-balancing-on-head debutante trick!

*

Play music! Listening to a beat that inspires you to move your hips and shift your weight, even slightly, can help take the strain off prolonged standing sessions. Listen to our Spotify playlists and read about how music can help you perform better.

Our anti-fatigue mats are built to allow your muscles to relax, which increases your blood circulation and relieves tension in your ankles, knees, and back. It’s been compared to standing on a cloud... At least that’s what our customers say!

Shop anti-fatigue mats

.

How to prevent body pains while standing

  • Your hands should be able to rest directly over your keyboard without hunching forward to prevent shoulder pain.
  • Your wrists should remain straight and parallel to the desk surface to prevent carpal tunnel syndrome.
  • Don’t lock your knees. Keep them “soft” (i.e. slightly bent) to reduce pressure on your hips.
  • Most importantly: don’t stand for too long! Remember to take breaks from static standing by either switching to sitting, doing some stretches, or taking a short walk.

*

Use a timer to remind yourself when to switch positions. You shouldn’t remain in a static standing position for longer than 1.5 hours at a time. You can also stretch!

.

Desk stretches to prevent pain and stiffness

One of the main reasons you should consider a sit-stand desk is that it will help you stay active while managing your daily tasks. To offer you a series of exercises and stretches to do in your workspace, we have partnered with Alex Doré, an exceptional kinesiologist and personal trainer. Follow his advice; it is precious. On your marks, get set, move!

Sitting exercises

Cervical and neck retraction

  • With a straight back, tilt your head forward.

  • Pull your neck back.

  • With your index and middle fingers, gently press your chin towards the back.

  • Hold the position for 2-3 seconds, then release.

  • Repeat 8 to 10 times.

Seated piriformis stretch

  • Bend your hip and place your ankle on the opposite knee.

  • With your hands, hold onto your crossed leg.

  • With a straight back, bend forward.

  • Hold the position for 20 to 30 seconds, then release.

  • Repeat 5 to 8 times on each side.

Seated twisted spine stretch

  • Cross your hands behind your head.

  • Rotate your upper body toward the back.

  • When in position, lean back diagonally.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing exercises

Standing tensor fascia latae (TFL) stretch  

  • Perpendicular to the wall, stand at a distance of 1 arm.

  • Cross your inner leg over the other.

  • Place your outer arm above your head.

  • Tilt your torso towards the wall to stretch your outer hip.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Standing cross over leg

  • Place your arms along your body and cross one leg over the other.

  • With a straight back, bend forward. Without flexing your legs, lower yourself as low as you can.

  • Hold the position for 2 to 3 seconds.

  • Repeat 8 to 10 times on each side.

Cossack squat

  • Spread your feet at shoulder width by opening them slightly outward.

  • With a straight back, move your pelvis to one side to position your hips above your foot.

  • Move back to the center and repeat the movement on the other side.

  • Repeat 8 to 10 times on each side.

Floor exercises

Half kneeling thoracic spine rotation

  • On the floor, place one knee directly under your hip and your opposite foot in a line under your shoulder.

  • Keep your back in a neutral position and your hands under your shoulders.

  • Next to your front leg, place your opposite hand on the ground.

  • With your outer arm, rotate your torso and bring your hand to the ceiling.

  • Hold the position for 2 to 3 seconds.

  • Repeat the exercise 8 to 10 times on each side.

Cat/camel stretch

  • With your back in a neutral position, get down on all fours.

  • Inhale deeply as you dig your back in. Look up at the ceiling.

  • Exhale, gently rounding your back. Press your hands firmly on the floor to spread your shoulder blades.

  • Hold the position of each movement for 2 to 3 seconds.

  • Repeat the movements 8 to 10 times.

Prone around the world

  • On a floor mat, lie on your stomach. Make sure your arms and legs are fully extended.  

  • Position your thumbs towards the ceiling, palms facing each other.

  • Raise your arms and legs above the floor.

  • Rotate your arms in a circle toward your lower body.

  • In line with your shoulders, start to pivot your palms toward the ceiling. Continue the rotation until the tops of your hands reach your lower back.

  • Press down your elbows to the floor.

  • Hold the position for 2 to 3 seconds, then pull them up and back up.

  • Repeat the exercise 8 to 10 times in a continuous motion.

Alex Doré has been a kinesiologist and trainer for almost 20 years now. Starting out in the world of athletics in Saguenay-Lac-Saint-Jean where he grew up, Alex has never stopped improving in his career. At the top of his profession, he coaches and accompanies high-level professional athletes, amateur athletes and an impressive list of personalities. Fun fact: Alex assisted our Co-Founder and CEO Samuel in his preparations to set a new Guinness World record of 5234 burpees in 12 hours!


Instagram   Facebook   Linkedin

.

Keep customizing your active workstation for comfort

Remember, everyone is different and should be able to adjust their workspace to their own needs. Some of us have longer arms, or shorter legs. Some of us have weaker knees, or flatter foot arches. No matter what your specific needs are, the advantage of height-adjustable desks is their versatile nature - they can be customized to suit everyone.

The tips provided here are a starting point. We suggest that you try minor tweaks as you get acquainted with your workstation. Try moving your desk up or down by 0.2” for half an hour and see how it feels. Any bodily discomforts should be dealt with as soon as they come up, and a truly ergonomic workspace will allow you to make proper adjustments in seconds.

Other common related questions

.

What is the best sitting-standing ratio?

1:1 or 1:2. Studies show that these are the best ratios. That means you should spend one-hour standing if you have spent between 1 to 2 hours sitting at your desk. Applying this ensures optimal comfort and energy levels while avoiding developing health problems.

.

Should you use a standing desk all day?

No. Just like sitting all day is not optimal, standing for a whole day isn’t either. You should alternate between sitting and standing every so often during the day.

.

Are standing desks worth it?

Yes. Our bodies are built to move; we all know that. A height-adjustable desk not only improves your blood circulation, engages and strengthens your core and leg muscles, counteracts back and neck problems, but it will also boost your mood and help you perform better.

.

Summary of the proper way to use a standing desk

  • Always adjust your standing desk to your elbows’ height.
  • Keep your neck tall and your shoulders relaxed.
  • Don’t lock your knees while standing.
  • Keep your screen at eye-level.
  • Keep your wrists straight and parallel to the desk surface.
  • Don’t stand for more than 60 consecutive minutes.
  • Don’t sit for more than 30 consecutive minutes.


3 comments

  • Paul

    Good website and info. Thanks. I’d like to see more about armrests, particularly in the standing position.

  • Darah

    Thank you for these tips. I’m fortunate to have an adjustable height desk. It’s good to be reminded on how to sit and stand properly. Hopefully, this will lessen my aches at the end of a work day.

  • Zephyr

    Thank you, I am new to using a standing desk and found this very helpful.


Leave a comment

Please note, comments must be approved before they are published.

x

English
English