Do you find yourself sitting a lot during the day? Are you a blogger or an office worker? I created this foam rolling workout for bloggers, office workers, and anyone who sits a lot to be used as a warmup, cool-down, or recovery workout. It targets releasing three key areas that tighten up for people who sit a lot.
Disclosure: This post contains affiliate links (at no cost to you).
WHAT YOU WILL NEED FOR THIS WORKOUT
A Foam Roller (I used a high-density foam roller). High-density foam rollers and trigger-point foam rollers are both great options. If you haven’t foam rolled before, I recommend starting with a high-density foam roller first. (I use this trigger point foam roller.)
A Mat (This is the mat I’m using in the video: here. It has gone way up in price since I received it a couple years ago at the IDEA World Fitness Convention.)
A Water Bottle (Preferably a glass water bottle.)
Maybe a Sports Towel
FOAM ROLLING WORKOUT FOR BLOGGERS, OFFICE WORKERS, AND ANYONE WHO SITS A LOT TUTORIAL
FUN, FULL-BODY, DANCE-STYLE WARMUP
Before you do the workout, make sure to do this warmup (blog post tutorial) first.
FOAM ROLLING WORKOUT FOR BLOGGERS, OFFICE WORKERS, AND ANYONE WHO SITS A LOT – YOUTUBE VIDEO
Do this workout at least one time. You can repeat this workout however many times you want to make the workout longer. You can also do this workout and then add one or more of my other workouts if this isn’t your recovery/rest day. If it’s your recovery/rest day, I recommend sticking with my recovery workouts such as this one or flexibility workouts that you will find later in the blog post.
Work out to the Foam Rolling Workout for Bloggers, Office Workers, and Anyone Who Sits a Lot YouTube video!
SERENE, STANDING, FLEXIBILITY COOL-DOWN
When you’re finished with your workout, make sure to do this cool-down (blog post tutorial).
MORE RECOVERY AND FLEXIBILITY WORKOUTS
Here are more recovery and flexibility workouts for you to work out to!
Back-Tightness-Releaser Flexibility Workout {Fitness Tutorial}
Basic Standing Lower-Body Flexibility Workout {Fitness Tutorial}
Basic Upper-Body Flexibility Workout {Fitness Tutorial}
Basic Kneeling Flexibility Workout {Fitness Tutorial}
Check out my dance fitness category and workouts category for more dance workouts, Pilates & strength workouts, and flexibility workouts!
30-DAY CHALLENGE: NEW WORKOUT EVERY DAY
30-Day Challenge: New Workout Every Day
$800 LUCKY CASH GIVEAWAY!
How would you use $400? $400 cash will go to two lucky winners! That’s right … this giveaway has two winners, and the giveaway is open worldwide.
a Rafflecopter giveaway
Be sure to make as many entries as possible for a better chance to win one of these incredible prize! Terms & Conditions: This giveaway will end on March 23 at 11:59pm EST. Giveaway is open worldwide. There will be two winners for two (2) $400 cash prizes through PayPal or Amazon gift card. This giveaway ends on 3/23/17 at 11:59 PM. Winner will be notified via email. Winner has 48 hours to claim prize before prize is forfeit and a new winner is chosen. Winner must claim prize before they are announced. Giveaway is open worldwide, void where prohibited. All entries are voluntary but must be completed as stated with verification in order to win. All entries will be verified and if it wasn’t completed a new winner will be chosen. Winner will be chosen randomly using Rafflecopter no later than 3/30/17. Winner must be 18 years or older to win. Void where prohibited.
MAKING FITNESS FUN!
As a blogger, I find myself sitting way too much during the day. If you work at a computer, it can be difficult to avoid at times. Standing desks and treadmill desks have made it easier to work while standing, but sitting is still at an all-time high. I have a treadmill desk, but I still sit while working more than I should. If you sit a lot you’ve probably found certain muscles or areas of the body tightening up.
This foam rolling workout targets releasing three key areas that tighten up for people who sit a lot: calves, IT bands (side of the thighs), and hip flexors (front of hips/very top of thighs). Tightness of IT bands can in certain cases lead to knee pain and more. Hip flexors are often the primary culprit for experiencing muscle tightness from sitting.
I enjoy foam rolling before and after workouts, but I especially enjoy foam rolling before stretching at the end of a workout. When is your favorite time to foam roll?
What part of this workout is your favorite? Do you have a favorite exercise in this workout?
Have fun!
The Meal Planner 2017 is the perfect addition to helping you achieve your health and fitness goals!
Learn more: Save Time and Money by Meal Planning: Meal Planner 2017!
Connect with me, @ChristinaChitwood, on social media:
Instagram @ChristinaChitwoodOfficial
Twitter @ChrissyChitwood
I look forward to reading your comments, seeing your photos, and chatting with you on social media!
May be linked to Practical Mondays Link Up, LouLou Girls, Hip Homeschool Hop, Tasty Tuesdays, A Little Bird Told Me Linky Party, Link-ups at Squishable Baby, Preschool Corner, Sharing Saturday.
The annual parade is a fave.
the corn beef and cabbage for sure
I love wearing a bit o’ green, which means one of my St Paddy’s Day T-shirts.
I like the parade.
I like wearing green
I like the parties.
Green beer is fun.
I enjoy going to the parties.
I love all the green on the streets during St. Patrick’s Day.
I like wearing green.
My favorite St. Patty’s Day tradition would be celebrating with the Irish.
I like the themed parties.
We enjoy wearing green clothing.
I like wearing green and clovers
I like seeing everyone wearing green.
Green beer
We wear green, eat green and have parties at school they are all fun.
Wearing Irish colours.
My favorite Saint Patrick’s Day tradition is drinking green beer.
Wearing green!
Ruben sandwiches are the best
Looking for 4-leaf clovers
I love the wearing of the green, you can tell by just looking at someone if they are celebrating.
Green beer
I love going to a parade when I can find one close
Green clothes
Celebrating with family
The parties are fun.
I enjoy all the decorations in stores
Looking for a pot of gold.
Wearing the green
Green desserts
Getting with friends
Wearing green.
eating Rubins, we had them today
I love a good parade.
I like the fun parties.
I love hanging out with my friends at the local bar!
wearing green is my favorite
The local parade
Green drinks
I love to hang out with family and friends!