part one I introduced the problems associated with sitting all day and the stretches to combat

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Mariah Farmer
5 years ago
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1 Welcome back to our first mobility series on sitting and how it can wreck your body! In part one I introduced the problems associated with sitting all day and the stretches to combat those issues. Now that we know sitting can cause tight hips, hamstrings, calves... well, just about everything, it is time to do something about it. Self-myofascial release. Sounds sciency right? Well don t let the name scare you away, it is pretty much a fancy way of saying massage. Yup that s right, that massage you treat yourself to once in every blue moon is actually an important part to begin any training program. For example, after a long period of sitting (usually at work in front of a screen) your low back may start to hurt. You think it is because it s tight. However, the truth is that sitting causes tightness in the hips (thighs) and this causes the low back to be brought into a hyperextended position. AKA annoying low back soreness. So, let s take a look at what tightness is. Tightness usually is the result of a muscle residing in a flexed position for a long period of time. It causes adhesions (knots) to appear in your muscle fibers, which in return causes a chain reaction of events. So that pesty knot that you get in your muscles every now and then is really an adhesion that can and should be taken care of. Let s learn how. Self-myofascial release. Ahhh that big word again- let s just call it SMR. SMR is how we treat these adhesions that form in the body. Defined, it simply means to release a tight muscle by applying pressure to the spot. Sounds like a massage right? Now, we all aren t fortunate enough to be able to go out and purchase a massage every week, so let s keep the wallet full and learn another way to treat our tightness.

Foam rolling is probably one of the easiest, and simplest forms of SMR there is. It is a great way to roll out tight spots in the body, such as those hips that are causing your low back pain.

2 Foam rolling is probably one of the easiest, and simplest forms of SMR there is. It is a great way to roll out tight spots in the body, such as those hips that are causing your low back pain. Or a tight upper back, brought about by a day of sitting on the computer. Before you take a look below for some great foam rolling examples I will give some guidelines that you should follow for the best results. 1. Move slowly and breathe deeply: You must find your tender areas and breathe through them. Make your exhales longer than your inhales and focus on relaxing. 2. Discomfort, not pain: On a scale of 1-10 you should be somewhere around 6. It will not feel great rolling out a tight muscle, however, it should not be unbearable. Know the difference between discomfort and pain in order to prevent injury. 3. Never get in a sloppy position: Form matters when foam rolling. Keep your core in a braced position and pay attention to how you are positioned.

Calves Begin by placing the thick middle of the calves on the foam roller. For starters, place both legs on it at the same time.

3 4. Relax, Relax, and Relax: Foam rolling should relax tight muscles. With this being said the best time to do this is after a workout or before bed. A time when the body needs to calm down. Calves Begin by placing the thick middle of the calves on the foam roller. For starters, place both legs on it at the same time. If you are looking for more pressure, cross one leg over the other. Now, slowly roll those suckers out. Peroneals Have tight ankles? This muscle group may be a contributing factor. Start in a side plank and move up and down and side to side.

If you want less pressure then place both legs on the foam roller

4 Hamstrings With on leg straight and the other bent, place the foam roller in the middle of the hamstring. If you want less pressure then place both legs on the foam roller at the same time. Roll upwards to the glutes and downwards to the back of the knee. Piriformis

The dreaded piriformis. For most people this can be a pretty tender area, so take it easy with the pressure at first. If you are looking for less pressure, uncross the legs.

Tensor Fasciae Latae Let s just call this muscle the TFL. Tightness in this muscle can be a culprit for all around tight hips.

5 The dreaded piriformis. For most people this can be a pretty tender area, so take it easy with the pressure at first. If you are looking for less pressure, uncross the legs. When the Piriformis is tight it is known to cause low back pain and hip issues. Massaging this area out can be a great befit if you find yourself with these issues. Tensor Fasciae Latae Let s just call this muscle the TFL. Tightness in this muscle can be a culprit for all around tight hips. Start in a side plank position with the foam roller underneath the hip bone. Cross the top leg over for support and lean into the TFL. This will probably result in some major tenderness, so take it nice and slow. Hip Flexors (thigh) Tightness in the hip flexors is known to cause low back pain. Getting this major muscle group to relax is very important for the person that finds themselves in a seated position for most of the

From cell phones to computers, life puts us in all types of rounded positions.

6 day. Place the foam roller in the middle of the thigh and roll upwards towards the hip bone and downwards to the knee. Find the most tender area and give it some love. Thoracic Ah, my favorite one. The thoracic. From cell phones to computers, life puts us in all types of rounded positions. This can produced a rounded spine and the hunch back look that no one finds attractive. To undo some of this stress position the foam roller on the upper back, lift the hips, and massage it out. Try opening the chest by pulling the elbows back and towards the floor. Latissimus Dorsi

Another exercise to help combat a rounded spine.

Those hard to get to areas Sometimes the foam roller can prove to be too big and bulky for certain areas.

They come in different sizes and can be addicting, due to how well they work.

7 Another exercise to help combat a rounded spine. Foam rolling your lats can help put relieve shoulder pain and trap tightness. Those hard to get to areas Sometimes the foam roller can prove to be too big and bulky for certain areas. My go to tool s are the Yoga Tune-up therapy balls, created by Jill Miller. They come in different sizes and can be addicting, due to how well they work. Try them out on those tight traps, chest, or my favorite, the hips. Get out there and combine these Self-myofascial release methods with the stretches learned in part one. Do these exercises consistently throughout your week and you will see a drastic improvement in your mobility. This my friends, should be the start to any great exercise program.

Movement Prep Protocol

Movement Prep Protocol Prep Protocol Self massage / trigger point therapy Mobilty Drills (active stretches) Prep Part 1 Self massage / trigger point therapy Self Massage / Trigger Point Therapy Self massage and trigger point