Foam Rolling Workout for Bloggers, Office Workers, and Anyone Who Sits a Lot {Warmup, Cool-Down, Recovery Fitness Tutorial}

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!

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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!

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