Warm-up for Work with Move-Assure

Did you know, the Move-Assure warm up can be used, on its own, as an effective break from prolonged sitting at work?

According to scientists, prolonged sitting at work can lead to adverse health outcomes – it can lead to physical discomfort in your neck, shoulders and lower back.

Taking a break from prolonged sitting is very important.

But what sort of break should you take?

In a study looking at the physical effects of different types of breaks from sedentary work, Ding et al. (2020) report two things:

Active breaks are better than passive breaks. 

An active break is where you stand up and do something active. 

A passive break is where you sit  down, perhaps in an armchair. 

According to Ding et al. the most effective type of active break is to stand and stretch for 5 minutes – which can keep the muscles’ state at a recovery level for about 30-45 mins.

The Move-Assure warm up is perfect for a short stand-up and stretch because

In just two and a half minutes, it warms up your neck, shoulders, back, extremities, hip and other bits where you might experience stiffness.

And you can do it anywhere – behind your desk, waiting for the kettle to boil or on the beach.

Give it a go – as a short break from whatever work you do. 



Ding, Y., Cao, Y., Duffy, V. G., and Zhang, X. (2020). It is Time to Have Rest: How do Break Types Affect Muscular Activity and Perceived Discomfort During Prolonged Sitting Work. Safety and Health at Work, 11(2), 207-214.


For further information on Move-Assure visit 


Dr Peter Lovatt

January 6, 2023


Not sure where to start? 

Try the Move-Assure Dance for Mental Wellbeing 20-week programme with Dame Darcey Bussell and Dr Peter Lovatt.

Want to learn more about the amazing power of dance to transform lives? Read The Dance Cure: The surprising secret to being smarter, stronger, happier, by Dr Peter Lovatt

Want to learn more about the Psychology of Movement and train to be a Movement in Practice Facilitator? Then have a look at the full range of our courses at www.movementinpractice.com/courses


About the Author

Dr Peter Lovatt is an expert in dance and movement psychology. He is the original Dance Psychologist and is sometimes known as Dr Dance. He’s been studying Psychology, Movement and Dance for over 25 years. He is the author of The Dance Cure: the surprising secret to being smarter, stronger, happier (2020) and Dance Psychology: the science of dance and dancers (2018) and he is the co-founder of Movement in Practice. If you would like to train in the Psychology of Movement and qualify as a Movement in Practice Facilitator please visit www.movementinpractice.com