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

February 20, 2017 by Christina Chitwood 42 Comments

Previous article: Romantic, Feminine Fashion Look
Next article: Cat in the Hat Healthy Snack

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.

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

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}

Back-Tightness-Releaser Flexibility Workout {Fitness Tutorial}

Basic Standing Lower-Body Flexibility Workout {Fitness Tutorial}

Basic Standing Lower-Body Flexibility Workout {Fitness Tutorial}

Basic Upper-Body Flexibility Workout {Fitness Tutorial}

Basic Upper-Body Flexibility Workout {Fitness Tutorial}

Basic Kneeling 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

30-Day Challenge: New Workout Every Day

$800 LUCKY CASH GIVEAWAY!

How would you use $400? $400 cash will go to two lucky winners! That’s right … this giveaway has two winners, and the giveaway is open worldwide.

$800 Lucky Cash Giveaway - Christina Chitwood
a Rafflecopter giveaway

Be sure to make as many entries as possible for a better chance to win one of these incredible prize! Terms & Conditions: This giveaway will end on March 23 at 11:59pm EST.  Giveaway is open worldwide. There will be two winners for two (2) $400 cash prizes through PayPal or Amazon gift card. This giveaway ends on 3/23/17 at 11:59 PM. Winner will be notified via email. Winner has 48 hours to claim prize before prize is forfeit and a new winner is chosen. Winner must claim prize before they are announced. Giveaway is open worldwide, void where prohibited. All entries are voluntary but must be completed as stated with verification in order to win. All entries will be verified and if it wasn’t completed a new winner will be chosen. Winner will be chosen randomly using Rafflecopter no later than 3/30/17. Winner must be 18 years or older to win. Void where prohibited.

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!

Christina Chitwood - Christina Signature

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The Meal Planner 2017 is the perfect addition to helping you achieve your health and fitness goals!

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May be linked to Practical Mondays Link Up, LouLou Girls, Hip Homeschool Hop, Tasty Tuesdays, A Little Bird Told Me Linky Party, Link-ups at Squishable Baby, Preschool Corner, Sharing Saturday.

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Previous article: Romantic, Feminine Fashion Look
Next article: Cat in the Hat Healthy Snack

Filed Under: Fitness, Fitness for Everyday Performance, Videos, Workouts Tagged With: Bloggers, cool down, exercise, fitness, Foam Roller, Foam Rolling, Foam Rolling Workout, Foam Rolling Workout for Bloggers Office Workers and Anyone Who Sits a Lot {Warmup Cool-Down Recovery Fitness Tutorial}, Office Workers, Recovery Day, Recovery Workout, warmup, workouts

Reader Interactions

Comments

  1. Lorena Keech says

    February 26, 2017 at 11:07 am

    The annual parade is a fave.

    Reply
  2. KENNETH OHL says

    February 27, 2017 at 2:20 am

    the corn beef and cabbage for sure

    Reply
  3. MPaula says

    March 2, 2017 at 10:22 am

    I love wearing a bit o’ green, which means one of my St Paddy’s Day T-shirts.

    Reply
  4. Donna L. says

    March 2, 2017 at 10:21 pm

    I like the parade.

    Reply
  5. Holly P says

    March 3, 2017 at 1:51 pm

    I like wearing green

    Reply
  6. Donna L. says

    March 4, 2017 at 11:13 pm

    I like the parties.

    Reply
  7. Donna L. says

    March 5, 2017 at 11:10 pm

    Green beer is fun.

    Reply
  8. Donna L. says

    March 6, 2017 at 11:40 pm

    I enjoy going to the parties.

    Reply
  9. Linda says

    March 7, 2017 at 3:15 pm

    I love all the green on the streets during St. Patrick’s Day.

    Reply
  10. Donna L. says

    March 7, 2017 at 11:51 pm

    I like wearing green.

    Reply
  11. Cathy Oppedisano says

    March 8, 2017 at 1:46 pm

    My favorite St. Patty’s Day tradition would be celebrating with the Irish.

    Reply
  12. Donna L. says

    March 9, 2017 at 12:37 am

    I like the themed parties.

    Reply
  13. Donna L. says

    March 10, 2017 at 12:06 am

    We enjoy wearing green clothing.

    Reply
  14. caroline m. says

    March 10, 2017 at 12:32 pm

    I like wearing green and clovers

    Reply
  15. Donna L. says

    March 10, 2017 at 11:40 pm

    I like seeing everyone wearing green.

    Reply
  16. Gwendolyn Jordan says

    March 12, 2017 at 11:03 am

    Green beer

    Reply
  17. shirley says

    March 12, 2017 at 11:04 am

    We wear green, eat green and have parties at school they are all fun.

    Reply
  18. Donna L. says

    March 12, 2017 at 11:22 am

    Wearing Irish colours.

    Reply
  19. Jill Rivera says

    March 12, 2017 at 2:35 pm

    My favorite Saint Patrick’s Day tradition is drinking green beer.

    Reply
  20. Holly S. says

    March 12, 2017 at 6:34 pm

    Wearing green!

    Reply
  21. Glen Hough says

    March 12, 2017 at 6:57 pm

    Ruben sandwiches are the best

    Reply
  22. Donna L. says

    March 12, 2017 at 11:18 pm

    Looking for 4-leaf clovers

    Reply
  23. Donna B says

    March 13, 2017 at 4:31 pm

    I love the wearing of the green, you can tell by just looking at someone if they are celebrating.

    Reply
  24. Donna L. says

    March 13, 2017 at 10:25 pm

    Green beer

    Reply
  25. Donna B says

    March 14, 2017 at 7:44 am

    I love going to a parade when I can find one close

    Reply
  26. Donna L. says

    March 15, 2017 at 12:26 am

    Green clothes

    Reply
  27. Donna B says

    March 15, 2017 at 4:56 pm

    Celebrating with family

    Reply
  28. Donna L. says

    March 15, 2017 at 11:24 pm

    The parties are fun.

    Reply
  29. Donna B says

    March 16, 2017 at 7:56 am

    I enjoy all the decorations in stores

    Reply
  30. Donna L. says

    March 17, 2017 at 12:10 am

    Looking for a pot of gold.

    Reply
  31. Donna B says

    March 17, 2017 at 5:22 am

    Wearing the green

    Reply
  32. Donna L. says

    March 17, 2017 at 11:05 pm

    Green desserts

    Reply
  33. Donna B says

    March 18, 2017 at 3:27 am

    Getting with friends

    Reply
  34. Donna L. says

    March 18, 2017 at 11:07 pm

    Wearing green.

    Reply
  35. Donna B says

    March 19, 2017 at 7:14 pm

    eating Rubins, we had them today

    Reply
  36. Donna L. says

    March 19, 2017 at 10:48 pm

    I love a good parade.

    Reply
  37. Donna L. says

    March 21, 2017 at 12:14 am

    I like the fun parties.

    Reply
  38. Debbie Petch says

    March 21, 2017 at 1:54 pm

    I love hanging out with my friends at the local bar!

    Reply
  39. Donna B says

    March 21, 2017 at 3:14 pm

    wearing green is my favorite

    Reply
  40. Donna L. says

    March 21, 2017 at 11:55 pm

    The local parade

    Reply
  41. Donna B says

    March 22, 2017 at 6:15 am

    Green drinks

    Reply
  42. Debbie Petch says

    March 22, 2017 at 10:42 am

    I love to hang out with family and friends!

    Reply

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