Many people reportedly suffer from back pain or muscle soreness after sitting. A study published by Technol Health Care shows that sitting in an awkward posture for a prolonged time may lead to spinal or musculoskeletal disease. It’s important to have a balanced routine that compliments the amount of time you are in a seated position. Myofascial Release techniques like foam rolling is an effective intervention for increasing joint ROM and muscle recovery.
Relieve muscle soreness with these top 5 areas to foam roll after sitting all day.
#1 FOAM ROLL YOUR HIP FLEXORS
Sitting for prolonged periods can lead to poor circulation and tight CALVES. Foam roll your calves to restore blood flow and release tension in your lower legs. Rest your other leg on top to apply additional pressure. Instead of rolling, you can shear across the muscle by shifting your knee side to side against the pressure.
#2 FOAM ROLL YOUR BACK
Sitting for long periods can negatively affect your posture and cause stiffness in your MID UPPER BACK. Use a foam roller along your spine to reduce back pain and stiffness. Rest your head in your hands to avoid straining your neck. Slowly move the roller from your mid back to your shoulders. Use your abs and crunch forward as you roll to further expose the area.
#3 FOAM ROLL YOUR GLUTES
Sitting can tighten and weaken your GLUTES affecting your hips and back. Foam roll this area to relieve tension. Crossing one foot over the opposite knee exposes deeper hip muscles like the piriformis muscle.
#4 FOAM ROLL YOUR LATS
Your LATS or latissimus dorsi muscles can shorten from sitting at a desk and result in shoulder stiffness or neck pain. Use a foam roller your lats can relieve tension surrounding your neck and shoulders. As you apply pressure, move your torso side to side to produce a shearing affect across the muscle.
#5 FOAM ROLL YOUR CALVES
Sitting for prolonged periods can lead to poor circulation and tight CALVES. Foam roll your calves to restore blood flow and release tension in your lower legs. Rest your other leg on top to apply additional pressure. Instead of rolling, you can shear across the muscle by shifting your knee side to side against the pressure.
Now watch the video of my top 5 Areas to Foam roll After Sitting All Day:
Follow this foam rolling routine with a stretch routine. Check out my Simple Hip Stretch Routine.
If you have beck and shoulder pain, check out this blog article, Relieve Neck and Shoulder Tension Using This Trigger Point Release Technique, by Kai Simon.
References:
- 1. PhD Yuri Kwon, PhD Ji-Won Kim, PhD Jae-Hoon Heo, PhD Hyeong-Min Jeon, PhD Eui-Bum Choi, PhD Gwang-Moon Eom. The Effect of Sitting Posture on the Loads at Cervico-Thoracic and Lumbosacral Joints. Technol Health Care. 2018;26(S1):409-418. doi: 10.3233/THC-174717.
