In this video, I wanted to go through a great foam roller exercise that you can do if you sit a lot. Sitting for long periods of time leads to muscle imbalances in the body which can lead to pain. The sitting position puts stress on your back, especially if you have poor posture. When you sit, the muscles on the front of your body tend to get short, tight and painful. At the same time, the muscles on the back of your body tend to lengthen out and get weak, which can also cause pain. Your hip flexors, the muscles on the front of your hips, are an especially common muscle group to get tight and painful from sitting. When you are sitting, you are in the position of flexing your hips, and over time your hip flexor muscles will shorten. This creates all sorts of problems such as hip pain and back pain. Your chest muscles also get tight while you sit, especially if you are hunched over your phone, computer or desk. Tight chest muscles round your shoulders forward and make it difficult if not impossible to sit up straight with good posture. At the same time, muscle groups such as your glutes get weak, stretched out and turn off. This leads to them not firing properly when you need them, and you overcompensate with other muscles, leading to poor movements patterns and injuries.
You can see how just by simply sitting too much you can create all sorts of problems for your body. The exercise in this post will help to reverse all of the things we were talking about earlier. The Foam Roller Mini Bridge will strengthen your glutes and the other muscles of your back body, while opening up and stretching the front of your body, including your hips and chest. This will lead to better posture, less pain and a decreased risk of injury.
CLICK HERE to watch the Youtube video.
I had Sonya demonstrate the Foam Roller Mini Bridge. You do not need to have a full length foam roller. You can use a one foot foam roller for this exercise.
Lie on your back and place the foam roller at your ankles. Tighten up your abdominal area, push down with your legs, tighten up your glutes, and lift your seat off of the mat.
Foam Roller Mini Bridge
Why is this a good exercise?
This exercise makes you activate the glutes. When you are activating the glutes, you are stretching out the front of the hips, which is good. When you sit for long periods of time, the front of your hips get tight which can lead to discomfort, pain and even injury. You are also working out your core, which you often don’t get to when you sit a lot at work. We are working on having a really good alignment in the body.
If you have a foam roller and you sit a lot, give this exercise a go. If you don’t have a foam roller, try out the exercise with a rolled up towel or blanket.
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Rick Kaselj, MS
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