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Take a break and do some stretching together!

WK 5_Take_a_break

It doesn’t take much for you and your body to be healthy, even at work. Yet, we often forget to do the small things that a healthy lifestyle requires, for example stretching before and during work hours. This is important regardless if you have a physical job or work in an office. Completing a few exercises during the day wouldn’t hurt. So grab your co-workers and try these exercises!


Avoid damages
It’s important to take active breaks at work, no matter how appealing that couch in the break room might look. A job that requires heavy lifting or where you stand and walk around a lot often leads to sore legs and back pain. Long days in the office can also take its toll on the body. Aspirins and power-naps might seem like simple solutions but are usually temporary ones. Carrying out stretching exercises will keep the blood flow going and relax muscles. Apart from reducing the risk of permanent damage you also get an energy boost and an improved mood.


Strengthen each other
Create a plan together with your co-workers. Make it a fun activity and let everyone participate if they like. It can lead to strengthened working relations and better teamwork. You can also remind each other each day – together you can do so much more!


Stretching for an active break
Do the exercises that suit you and your colleagues.



  • Hold your arms in front of your body in shoulder height. Your palms should be facing each other.
  • Then slowly pull back your arms and open up the space in front of you. You should feel the shoulder blades pressing together. Avoid being tense, you should be relaxed.
  • Slowly bring back your arms to the front of your body and let the hands meet. Round your back and separate the shoulder blades.
  • RepeatStand with your legs apart and in line with the shoulders. This is important in order to stand steady and with a straight back.
  • Try to stretch thoroughly both ways.




  • Stand with your legs apart and in line with the shoulders.
  • Clasp your hands above your head.
  • Then fold your upper body sideways in a straight movement. First fold your arms and upper body to the right. Your hip should fall to the left and your right knee bend slightly forward. Next, fold your arms and upper body to the left. Your hip should fall to the right and your left knee bend slightly forward.
  • Repeat.




  • Stand with your feet close together. Take a big step back with your left leg and dip down slowly. Don’t let your knee touh the ground.
  • Keep your right leg bent in a 90 degree angle. Stretch the hip and stay for 5–10 deep breaths.
  • Repeat with the other leg.




  • Start by standing on your knees. Put one leg in front of you in a 90 degree angle.
  • Turn your upper body and grab the foot behind you. Lift it towards you.
  • Put the weight on the leg in front of you until you feel the thigh muscle stretch. Lean in if you don’t feel any difference.
  • Stay in position for 5-10 deep breaths.
  • Repeat with the other leg.