The Importance of Foam Rolling for Desk Jockeys: Combating the Negative Effects of Sitting All Day

Are you one of the millions of people who spend most of their day sitting or hunched over a computer or laptop? If so, you may be unknowingly putting your health and wellbeing at risk. According to a report from CNN, sitting all day may actually be killing you, or at the very least, could be taking years off of your life. This is because when you sit, especially for long periods of time, your body slowly becomes more hunched over, and your internal organs get compacted and are forced to operate in less than ample space. Over time, the spine begins to weaken because of the unnatural stress placed on the joints. Hip muscles and joints begin to shorten and become tight, making standing up straight less comfortable. Ultimately, the body’s blood circulation decreases due to lack of movement, and legs and ankles can also swell during long stationary periods.

The point is alarmingly clear: if you sit for long periods of time during the day, you could actually be doing your body some real harm. However, there is good news. There are simple foam rolling exercises that you can do in the comfort of your own home that can help your body heal. Here are three foam rolling exercises that can help desk jockeys loosen up and counteract the negative effects of sitting all day.

1. Glute Smash

If you’re sitting on your butt all day, you need to give it some love. Rolling out your glutes will help you loosen more than just your butt muscles. You’ll also loosen your upper hamstrings and help remove some pressure from your lower back. To do the Glute Smash, place a mobility ball, or a lacrosse ball, under your glute muscle on one side. Rotate the ball until you find a tight spot or “trigger point”. Contract and release the muscle (basically squeeze your butt cheek and release it) for two minutes. Keep your legs bent with the knees out to the side.

2. Hip Flexor

When you sit for long periods of time, the hip muscles (including the quad and hip flexors) slowly shorten and become tighter. Tight hips make it really uncomfortable to stand up straight, and the tight joint puts a lot of unnecessary pressure on the lower back. Stretch out and open up the hips by focusing on the hip flexors. To do the Hip Flexor exercise, lay on your side, and put the foam roller on the upper outside of your leg, near your hip. Roll the foam roller and knead it into the muscle tissue, fascia, and tendon between your knee all the way up to your hip. Continue back and forth.

3. T-Spine Smash

Counteract the “dreaded hunchback syndrome” so many people get from hunching over their computers every day with this simple movement. A great added benefit: part of this movement passes over the shoulders so you are also able to help release tension that has built up throughout the week. To do the T-Spine Smash, lay on your back with your knees bent and your heels close to your butt. Position the foam roller just above your shoulder blades. Look straight up and give yourself a hug. Feel the stretch in your back as you hold the position and roll the foam roller down to your lower back and back to between your shoulder blades. Repeat for the duration of the movement.

Incorporating these quick foam rolling exercises into your daily routine can help improve your overall mobility, reduce pain and discomfort, and improve your posture. If you’re unsure about each of these movements, there are resources available to guide you through each one step-by-step, such as the MoveWell app or YouTube tutorials.

In conclusion, if you’re a desk jockey who spends most of your day sitting or hunched over a computer or laptop, take care of your body by incorporating foam rolling exercises into your daily routine. These exercises can help counteract the negative effects of sitting all day, improve your posture, and reduce pain and discomfort. It only takes 15 minutes, so make it a part of your daily routine and watch your body thank you for it!

Featured photo credit: Hip Distraction Stretch/Joel Runyon via movewellapp.com