Counteract Your Desk Sitting Time with This 10 min Routine

Remote work life can be amazing. You get to hang out with your dogs, cook your own meals, and can even take a nap in your own bed on a lunch break (or maybe that’s just my husband’s quarantine life!).

On the negative side however, you may be sitting more and likely doing it at a desk setup that is not as ergonomically sound as your desk at your office. This can leave you with a tight lower back, aching upper back, and neck stiffness.

When you are in a seated position for a long time, there are four main areas of your fascia that become shortened. If these areas are continually shortened (like, you are sitting for 10 hrs a day), the fascia will start to stick in this position. This can cause stiffness and even pain!

These four main areas are:

• Calves
• Low Hamstrings
• Hip Flexors
• Pecs

To counteract all the time these areas are shortened, open them back up with fascia release! After your work day, grab a foam roller and lacrosse ball and do this 10 min routine to feel looser, lighter, and stretched back out.

 1. Low Hamstrings

While you are still in your chair, grab your lacrosse ball and put it underneath the low part of your hamstring, right in the middle. Place both hands on the top of your thigh and keeping your back straight (no need to slouch any further for the day), push your leg straight down into the lacrosse ball.

When adequate pressure is applied, slowly straighten your knee out to full extension. Move slowly up and down 5-6 times. Switch sides.

 2. Pecs

Next, stand up and bring your lacrosse ball to the nearest doorway. Place the lacrosse ball in your pec. You are looking for a muscle “pocket” (in between your collarbone, ribs, and shoulder bone). It will feel sharp if you are on a bone and “squishy” if you are in the right place.

Holding the lacrosse ball in place with the opposite hand, and sandwich the ball between your pec and the doorway

Start with your arm up at about 90 degrees and lean as much weight forward into the wall as you can. Then slowly extend your arm up above your head (again, keep the ball in the same exact place with the other hand to keep the fascia pinned).

Slowly extend up and down 5-6 times. Switch sides.

 3. Calves

Now you can come down to the floor with your foam roller. 

Place your upper calf on the foam roller and cross your other leg over top to add some weight (for an extra challenge: press down through your hands and lift your hips up off the ground).

Once the fascia is compressed, slowly flex and point your toes, moving from the ankle. Do 5-6, then wash a “windshield wiper” motion with your toes and leg side to side. Do 6 total and then switch sides!

4. Hip Flexors

Oh, hip flexors. This is where the gold is for relieving low back stiffness. I recommend doing one leg at a time so you can find the right angle for your body.

Put one upper quad/hip flexor on the roller and let the opposite knee rest on the floor. Use your forearms for support like you are going into a plank position. Relax as much weight into that hip flexor area as you can.

Moving slowly, bend that knee back to about 90 degrees, then slowly rock your heel from side to side. You may feel a “clunk” going side to side on this one: that’s a good thing! It means you are effectively shearing the fascia here. 

Do 6-8 rocking motions side to side and then switch to the other side. 

Time your time with these! Even moving slowly you should be able to get through all these in 10 minutes or less. Slow movements and slow breathing will help you achieve the maximum results!

Want more? Check out Pain Liberation Academy! This virtual academy gives you simple, follow along programs for plantar fasciitis, low back pain, shoulder pain, neck pain, sciatica, and more that guarantees you'll feel a significant difference in your pain in as little 30 days.