My FAVORITE Home Office Setup (2021)

Updated: Jan 5

This article is a transcribed edited summary of a video Bob and Brad recorded in September of 2021. For the original video go to

Bob: Today we’re going to talk about my favorite home office setup for 2021. I think this is a very pertinent topic, Brad, because unfortunately I think COVID’s with us for another season and a lot of people are going to be working from home, a lot of people I think are now at home permanently.

Brad: Right, it just works out better.

Bob: Yeah, it does. So, a lot of you are going to have to set up a home office and we’re going to give you some hints, so you have good comfort, and you have good lighting and all that.

Brad: Right, save your body because you don’t want to wear it out working. Working at a desk improperly will beat your body up.

Bob: All right now let’s go to number one. First off, I know this is understandable and people know what I’m saying here that it’s obvious. You should try to have a private office but some of you are not going to be able to. Our first living arrangement with my wife was an efficiency. We had a kitchen and a bedroom. That was it. My weight system was in the bedroom, my weight bench and everything.

Brad: Yeah, that was the good ole days.

Bob: But if it’s possible, if there is a spare room, you’ll want to use that because you’re going to have zoom meetings and such. I shared an office one time with my daughter Jamie when she was about 12. She asked me a question every two minutes. I mean we finally parted ways.

Brad: Well, she’s very intelligent, Bob. I don’t know why she was asking you though.

Bob: Yeah, she’s running our company now. So, a private office with a door that you can shut, obviously. Number two, posture. That’s probably the most critical thing for a physical therapist to understand and to relay to you. So, what I really like is this desk by Flexispot, the VICI Duplex standing desk.

Brad: The idea they've got, it’s two tiers. It’s adjustable and it really is a nice desk. I like the two-tier thing and we’ll tell you in just a second.

Bob: Yeah, because a lot of them don’t and this one you can re-adjust it so it’s completely flat too. So, you have both options. For me, because of my height I must have my screen up high when I’m working at the desk because I don’t want to be looking down with my head bent down the entire time.

Brad: Right.

Bob: So for me to get it up, if I put on the laptop and monitor mount accessory, and I clamp it to a regular table, it won’t go high enough.

Brad: Like right now, this is not high enough for you.

Bob: Yeah, that’s getting close. Now my regular screen will attach to this thing right here and that’s high enough.

Brad: Sure, so this allows for two screens.

Bob: Yeah, they have all sort of accessories at Flexispot like this too that you could clamp onto your desk. Otherwise, you could sometimes just put a stand on top of the desk and put your laptop on top of that. Then, a wireless keyboard, a wireless mouse. If you try to type up on the top level your arms are going to get sore, your shoulders are going to develop problems so you want to make sure that everything is in alignment. The desk can go up a little higher.

Brad: Sure, go ahead. That’s the beautiful thing about that desk. It’s controllable, adjust it for yourself.

Bob: So, you want the forearms to be almost level. So, now I’m getting up to the height this should be, right?

Brad: Yes! See it’s all fitting into place.

Bob: There we go. Now that’s comfortable. Forearms are level, my upper arm is vertical.

Brad: Right. If anything, having your forearms down a little bit is certainly acceptable.

Bob: Right, a slight downward angle. We’re in a good position and we’re ready to go. So, I couldn’t do this on a flat desk. It just wouldn’t work for me.

Brad: Right, you need that extra six inches to get it separated.

Bob: Right. Now obviously, I want to be able to sit and stand.

Brad: Right, throughout the day alternate.

Bob: What I use Brad, I have this timer. What this timer does is, I can flip it and it starts five minutes.

Brad: What happens if you flip it again?

Bob: Now it’s 15 minutes. You see that?

Brad: Oh, is that ever a cute deal. That way you don’t have to keep reprogramming it. It saves time.

Bob: You can do it on your phone too, but I just flip it and stand for maybe 15 minutes, and I flip it and sit for 20 minutes. Whatever I want to do.

Brad: I believe I took a course on this, and they said 20 minutes is a good balance and that can vary from person to person but to just give you a general idea. For sure you don’t want to stand or sit for more than two hours. I think that’s too long.

Bob: Right. I try to go maybe 30 minutes. It helps you become a little more aware.

Brad: Alert!

Bob: There you go. I was looking for that word and I couldn’t find it.

Brad: You were standing too long.

Bob: That’s right. I have to sit down for a while.

Brad: We’ll work on that.

Bob: You want to talk about some of the chairs Brad?

Brad: Sure. I mean should we talk about the seated chair?

Bob: Sure.

Brad: If you go to your seated position, you need to lower the desk. You can program the desk for four different levels, so you don’t have to sit here and hold it. We don’t have that right now but that works out nice.

Bob: Push the level one through four and figure out which level you want.

Brad: Now this is the chair that I really like because it has all the different adjustments. If you just have a chair that goes up and down, that’s a critical adjustment, but there’s several other ones. This one has a wonderful lumbar support. The back of the chair is mesh so they don’t get too hot. The lumber support moves up and down to adjust to the person. The headrest goes up and down to adjust to the person. The arms which I think a lot of chairs don’t have this button under them to lock up and down so that when you get the right height you can lock it in place.

Bob: And it goes in and out too Brad, doesn’t it?