Foam Rolling questions AND flexibility question (and can I get it back?!)

Bellchick91

Hey

So I recently started foam rolling - for a few reasons. I have noticed that one hip (my right hip) is extremely tight - no idea why this one in particular but I can barely reach over and touch my toe on that leg - it feels like something needs to be popped or something. Also, I started getting some pain and started to do some myofascial release with a tennis ball (my Mam had been doing this when she was suffering with Sciatica). That really helped, so I gave foam rolling a go. I looked at a few youtube videos and oh my was it amazing. It felt incredible. And afterwards, my hip was so much looser and I could stretch my leg out much easier and touch/grab my toe.

I am a bit skeptical though because I know you can do damage foam rolling - I don’t want to feck myself up. I thought that foam rolling “lengthens” muscles - but aren’t you supposed to lengthen AFTER a workout (i.e. with cool down stretches) rather than before? I have read that you should foam roll before and after - but foam rolling before lengthens muscles - the thing that you’re to do after a workout! I’m confused - can someone help with this please? Are there any other “warnings” you recommend?
Another question - when I was looking at the youtube videos, there are loads for the IT band, TFL (which is tight for me) and glutes (also tight) and piriformis (VERY tight on right leg).But I seem to get “pain” when I roll much further up the side of my right leg - up over my thigh nearly just by the “love handle” area - I’ve googled pictures and it appears to be around the Iliopsoas. I haven’t seen any “release” techniques for this area - is it unsafe to roll this area, and if it is - how do you do it properly?

One last thing - I used to be quite flexible. Since starting to work out again, I’ve been trying to gain it back. I’m having some trouble with the right hip (as mentioned above) and keeping my back straight when doing a forward/straddle fold. I’m trying to flex my hips, hinging at the hips etc but I can barely bend! I feel a lot of this is down to the aforementioned hip, and also my quads seem to shake if I tense my legs up too much in a straddle. Has anybody any advice on how to regain the flexibility in my joints I used to have? I.e. be able to do a straddle forward fold again, that sort of thing? And will foam rolling help this?
Sorry for such a long question - would greatly appreciate the help!

gvj777

Bump

bfitgirl

Bump!

I have the same issue with my right hip, trying to build up my glutes as I think like you my quads kick in to compensate not activating my glutes. Also I have lower back soreness again think this is because muscle imbalance.

The only thing I know is that Static Stretching should be done only when warm do Dynamic Stretching first then finish with Static either directly after Dynamic or after workout. I think of foam rolling like a massage and draining tool
I have found a good stretch in which you hold a lightish weight like kettle 8kg bell close to chest, elbows in, go down into squat position you should be able to do this slowly, then with your elbows push out your knees and hold 30-45 sec.

Bellchick91

bfitgirl wrote: »

Bump!

I have the same issue with my right hip, trying to build up my glutes as I think like you my quads kick in to compensate not activating my glutes. Also I have lower back soreness again think this is because muscle imbalance.

The only thing I know is that Static Stretching should be done only when warm do Dynamic Stretching first then finish with Static either directly after Dynamic or after workout. I think of foam rolling like a massage and draining tool
I have found a good stretch in which you hold a lightish weight like kettle 8kg bell close to chest, elbows in, go down into squat position you should be able to do this slowly, then with your elbows push out your knees and hold 30-45 sec.

Its so great to hear that Im not alone in this!! I think you could be right there about the quads compensating - makes sense. What do you do to strengthen them? I do squats and bridge raises for my glutes - have you any favourites that have helped you? What do you do to look after your back? (tip: watch your posture. if you work on that, you will notice a major change in your back strength!)

Thanks for helping

trusty48

Feeling your pain

Having similar problems with my hips and lower back since I added strength training to my routine. Using the foam roller and a soft baseball helps more than anything else I have tried.

I think the underlying issue is probably a muscle imbalance so I have been experimenting with changing up my strength exercises in the hopes of correcting it. Mostly been focusing on strengthening the back muscles and working the abdominals less. However, after reading this I will also try to do more to isolate the glutes.

Thanks for posting about this!

cheshirecatastrophe

EmmaRichards91 wrote: »

I am a bit skeptical though because I know you can do damage foam rolling - I don’t want to feck myself up. I thought that foam rolling “lengthens” muscles - but aren’t you supposed to lengthen AFTER a workout (i.e. with cool down stretches) rather than before? I have read that you should foam roll before and after - but foam rolling before lengthens muscles - the thing that you’re to do after a workout! I’m confused - can someone help with this please? Are there any other “warnings” you recommend?
Another question - when I was looking at the youtube videos, there are loads for the IT band, TFL (which is tight for me) and glutes (also tight) and piriformis (VERY tight on right leg).But I seem to get “pain” when I roll much further up the side of my right leg - up over my thigh nearly just by the “love handle” area - I’ve googled pictures and it appears to be around the Iliopsoas. I haven’t seen any “release” techniques for this area - is it unsafe to roll this area, and if it is - how do you do it properly?

1. The usual wisdom is: dynamic stretching (like foam rolling) beforehand; static stretching (reach and hold) afterwards. However, meta-studies conclude that you can stretch-and-hold for up to a minute without doing any damage even before warming up. I find that "not doing damage" and "helping out" are different. I foam roll and do leg swings and hip circles before a run; foam roll and static stretch afterwards.

2. Your IT band actually runs from your knee-ish up the side of your leg to your hip/love handle area. You can and should roll out the WHOLE length, not just near your knee. Once you get above the IT band, the foam roller isn't your most effective tool. Most people switch to rolling a lacrosse ball/spiky myofascial release ball underneath their hip. Technique...I just kind of, do what feels good.

Bellchick91

cheshirecatastrophe wrote: »

EmmaRichards91 wrote: »

I am a bit skeptical though because I know you can do damage foam rolling - I don’t want to feck myself up. I thought that foam rolling “lengthens” muscles - but aren’t you supposed to lengthen AFTER a workout (i.e. with cool down stretches) rather than before? I have read that you should foam roll before and after - but foam rolling before lengthens muscles - the thing that you’re to do after a workout! I’m confused - can someone help with this please? Are there any other “warnings” you recommend?
Another question - when I was looking at the youtube videos, there are loads for the IT band, TFL (which is tight for me) and glutes (also tight) and piriformis (VERY tight on right leg).But I seem to get “pain” when I roll much further up the side of my right leg - up over my thigh nearly just by the “love handle” area - I’ve googled pictures and it appears to be around the Iliopsoas. I haven’t seen any “release” techniques for this area - is it unsafe to roll this area, and if it is - how do you do it properly?

1. The usual wisdom is: dynamic stretching (like foam rolling) beforehand; static stretching (reach and hold) afterwards. However, meta-studies conclude that you can stretch-and-hold for up to a minute without doing any damage even before warming up. I find that "not doing damage" and "helping out" are different. I foam roll and do leg swings and hip circles before a run; foam roll and static stretch afterwards.

2. Your IT band actually runs from your knee-ish up the side of your leg to your hip/love handle area. You can and should roll out the WHOLE length, not just near your knee. Once you get above the IT band, the foam roller isn't your most effective tool. Most people switch to rolling a lacrosse ball/spiky myofascial release ball underneath their hip. Technique...I just kind of, do what feels good.

IT band! I've seen that and I tried rolling it today - but i think im in the wrong place, maybe too much to the side...is there any signature "feeling"? (like you know when you've hit the piriformis, for example). How long would you recommend rolling there for? And how often? It could also be my hamstrings...ahh im broken!

Bellchick91

trusty48 wrote: »

Feeling your pain

Having similar problems with my hips and lower back since I added strength training to my routine. Using the foam roller and a soft baseball helps more than anything else I have tried.

I think the underlying issue is probably a muscle imbalance so I have been experimenting with changing up my strength exercises in the hopes of correcting it. Mostly been focusing on strengthening the back muscles and working the abdominals less. However, after reading this I will also try to do more to isolate the glutes.

Thanks for posting about this!

Its a good topic alright! Im increasing my back and glute exercises - simple ones. Bridges are a must. And bird-dog. Simple but work. Hopefully...they helped my mother!
I've been adding weights to my squats and lunges lately so I think foam rolling will be my new best friend!
Anyone else here have any tips/advice etc with respect to foam rolling??

sofaking6

I sadly have not fulfilled my promise to myself to get a foam roller, but I do have hip tightness, from a car accident where I snapped the ligaments in my lower back. So that whole area is an issue for me. Two great stretches:

1. OK this is from a video called "Back Care Basics" which I got for my PBS membership lol. But it's crazy effective. The instructor calls it 'legs up the wall' which is basically the whole thing. Lie on the floor with your butt to the wall and put your legs straight up. Scootch your butt all the way so your entire leg all the way to the butt is touching the wall. Then just lay there. The posture relieves pressure on your back and hips and the longer you lay there the better it will feel. Until your toes fall asleep lol. This is not really a stretch or anything so you can do it anytime.
2. If you don't do hip drops, do them right away. This is a static stretch that you definitely want to do with warm muscles since it will hit your abs, obliques, hips and glutes. Just lay on your back, pull your knees up to your chest, then drop both knees to one side. Press both shoulders to the floor (as much as you can if you're tight) and look the opposite direction of your knees. Repeat on the other side of course. I do this after every workout and it's helped tremendously. It used to feel pretty uncomfortable but over time it's become my 'ahhh' reward for exercise.

AllanMisner

Here you go! This might get a little long and I have a hard stop in 10 minutes, so anyway...

When you do self-myofacial release (roll), you are inhibiting the muscle (making it relax). You’re tapping into a safety mechanism built into your skeletal muscles. When you find a sore spot, that is an overactive muscle fascia. The initial pain is the muscle reacting to “too much” stress. If you hold that position for 20 - 30 seconds, you’ll feel it relax and stop hurting. Move to another area and find the next spot. When you roll, do it slowly and methodically. If you roll too fast, you’ll re-engage the muscle. So, again, slowly work through all your areas of tightness. Note: If you want more work on loosening up your hips and joints, look into flossing. I’ll be glad to answer questions on that, just PM me.

Basic tools include a foam roller, a softball, or lacrosse ball. I love the foam roller for my back and lats, but find the balls better for my legs. Use a wall instead of the floor if you want to apply less pressure. If you’re applying less pressure, you may need more time to get the release once you find the spot.

It isn’t likely that you’ll damage yourself if your slow, methodical and learn what the sore feeling of a tight spot feels like. If it burns, you’re on a nerve. And you’ll feel a very different pain if you go on bone (like the spine).

You can roll before and after a workout. For areas you really want to work on, this can be a great one-two punch. After you roll, you’ve relaxed the overactive muscles. That is a good time to stretch them. Note: static stretching before strength training has been show to limit strength output. But then, we want mobility, so a little sacrifice of strength (unless you’re competing in weight lifting) probably isn’t something to worry about.

The psoas is that hip flexor muscle at the base of the quads. It is a support muscle and really affects hip flexibility. Thank your hours of sitting for that fun loving tightness. We shorten it every day and it eventually decides that’s where it wants to stay. Use a lacrosse ball to roll it, manage the pressure, carefully apply it to the sore area (this one will hurt worse than most other places (I have no idea why, I just know it kills). It will relax just like every other tight muscle.

Over time, you’ll end up with fewer and fewer tight spots as your mobility improves. Try to move well during the day (good posture, moving often, not sitting or just standing for long periods of time, and stretch regularly).

Hope this helps.

slucki01

I have really tight quads and IT band. I get regular massages, which help, but my therapist recommend a product to use between appointments and I've found it very helpful and, for me, it's easier to use than the foam roller. It's called the Moji Curve.

Sam_I_Am77

AllanMisner wrote: »

Here you go! This might get a little long and I have a hard stop in 10 minutes, so anyway...

When you do self-myofacial release (roll), you are inhibiting the muscle (making it relax). You’re tapping into a safety mechanism built into your skeletal muscles. When you find a sore spot, that is an overactive muscle fascia. The initial pain is the muscle reacting to “too much” stress. If you hold that position for 20 - 30 seconds, you’ll feel it relax and stop hurting. Move to another area and find the next spot. When you roll, do it slowly and methodically. If you roll too fast, you’ll re-engage the muscle. So, again, slowly work through all your areas of tightness. Note: If you want more work on loosening up your hips and joints, look into flossing. I’ll be glad to answer questions on that, just PM me.

Basic tools include a foam roller, a softball, or lacrosse ball. I love the foam roller for my back and lats, but find the balls better for my legs. Use a wall instead of the floor if you want to apply less pressure. If you’re applying less pressure, you may need more time to get the release once you find the spot.

It isn’t likely that you’ll damage yourself if your slow, methodical and learn what the sore feeling of a tight spot feels like. If it burns, you’re on a nerve. And you’ll feel a very different pain if you go on bone (like the spine).

You can roll before and after a workout. For areas you really want to work on, this can be a great one-two punch. After you roll, you’ve relaxed the overactive muscles. That is a good time to stretch them. Note: static stretching before strength training has been show to limit strength output. But then, we want mobility, so a little sacrifice of strength (unless you’re competing in weight lifting) probably isn’t something to worry about.

The psoas is that hip flexor muscle at the base of the quads. It is a support muscle and really affects hip flexibility. Thank your hours of sitting for that fun loving tightness. We shorten it every day and it eventually decides that’s where it wants to stay. Use a lacrosse ball to roll it, manage the pressure, carefully apply it to the sore area (this one will hurt worse than most other places (I have no idea why, I just know it kills). It will relax just like every other tight muscle.

Over time, you’ll end up with fewer and fewer tight spots as your mobility improves. Try to move well during the day (good posture, moving often, not sitting or just standing for long periods of time, and stretch regularly).

Hope this helps.

I think Allan really covered a lot of what you need to know for the most part. Consider using a Lacrosse Ball on your Hips, Glutes, and Piriformis; it won't feel good by any means but it is incredibly effective if you can tolerate it. You need to combine Self-Myofacial Release (SMR) with stretching; it's a must. The SMR will help the muscle to relax basically and the stretching will help. Because you hips sound so tight, I would strongly recommend some static stretching every day and even before exercise; yes I said before exercise. Static stretching can cause some loss in neuromuscular control but it's close to the 1-minute mark so keep the stretch to about 30-35 seconds. Additionally, you can do a static hip stretch and then follow that up with an active isolation stretch were you move into the stretch and hold it for 2 to 3 seconds, release and then do it again for 5-10 reps. Once you're done with your stretching you can do something like a Glute Bridge which will help activate the hips and glutes and you'll have no performance issues with your workout. I do this every workout for a couple spots I have issues with.

Lastly, you need to figure out why you have this dysfunction with your hip. It could just be a flexibility / mobility issue, but it could also represent a lack of strength somewhere and your hips are overcompensating. It is possible your glutes are a little underdeveloped or that your glutes and piriformis are also overly tight which is making hip flexion difficult to do (altered-reciprocal inhibition).

I hope this helps a little. If you belong to a gym find a trainer with a certification from the NSCA or NASM, they should be able to perform a movement assessment (KCA) and evaluate your mobility & strength. Other trainers likely can too I just don't know much about other organizations. Cheers!

Bellchick91

Sam_I_Am77 wrote: »

AllanMisner wrote: »

Here you go! This might get a little long and I have a hard stop in 10 minutes, so anyway...

When you do self-myofacial release (roll), you are inhibiting the muscle (making it relax). You’re tapping into a safety mechanism built into your skeletal muscles. When you find a sore spot, that is an overactive muscle fascia. The initial pain is the muscle reacting to “too much” stress. If you hold that position for 20 - 30 seconds, you’ll feel it relax and stop hurting. Move to another area and find the next spot. When you roll, do it slowly and methodically. If you roll too fast, you’ll re-engage the muscle. So, again, slowly work through all your areas of tightness. Note: If you want more work on loosening up your hips and joints, look into flossing. I’ll be glad to answer questions on that, just PM me.

Basic tools include a foam roller, a softball, or lacrosse ball. I love the foam roller for my back and lats, but find the balls better for my legs. Use a wall instead of the floor if you want to apply less pressure. If you’re applying less pressure, you may need more time to get the release once you find the spot.

It isn’t likely that you’ll damage yourself if your slow, methodical and learn what the sore feeling of a tight spot feels like. If it burns, you’re on a nerve. And you’ll feel a very different pain if you go on bone (like the spine).

You can roll before and after a workout. For areas you really want to work on, this can be a great one-two punch. After you roll, you’ve relaxed the overactive muscles. That is a good time to stretch them. Note: static stretching before strength training has been show to limit strength output. But then, we want mobility, so a little sacrifice of strength (unless you’re competing in weight lifting) probably isn’t something to worry about.

The psoas is that hip flexor muscle at the base of the quads. It is a support muscle and really affects hip flexibility. Thank your hours of sitting for that fun loving tightness. We shorten it every day and it eventually decides that’s where it wants to stay. Use a lacrosse ball to roll it, manage the pressure, carefully apply it to the sore area (this one will hurt worse than most other places (I have no idea why, I just know it kills). It will relax just like every other tight muscle.

Over time, you’ll end up with fewer and fewer tight spots as your mobility improves. Try to move well during the day (good posture, moving often, not sitting or just standing for long periods of time, and stretch regularly).

Hope this helps.

I think Allan really covered a lot of what you need to know for the most part. Consider using a Lacrosse Ball on your Hips, Glutes, and Piriformis; it won't feel good by any means but it is incredibly effective if you can tolerate it. You need to combine Self-Myofacial Release (SMR) with stretching; it's a must. The SMR will help the muscle to relax basically and the stretching will help. Because you hips sound so tight, I would strongly recommend some static stretching every day and even before exercise; yes I said before exercise. Static stretching can cause some loss in neuromuscular control but it's close to the 1-minute mark so keep the stretch to about 30-35 seconds. Additionally, you can do a static hip stretch and then follow that up with an active isolation stretch were you move into the stretch and hold it for 2 to 3 seconds, release and then do it again for 5-10 reps. Once you're done with your stretching you can do something like a Glute Bridge which will help activate the hips and glutes and you'll have no performance issues with your workout. I do this every workout for a couple spots I have issues with.

Lastly, you need to figure out why you have this dysfunction with your hip. It could just be a flexibility / mobility issue, but it could also represent a lack of strength somewhere and your hips are overcompensating. It is possible your glutes are a little underdeveloped or that your glutes and piriformis are also overly tight which is making hip flexion difficult to do (altered-reciprocal inhibition).

I hope this helps a little. If you belong to a gym find a trainer with a certification from the NSCA or NASM, they should be able to perform a movement assessment (KCA) and evaluate your mobility & strength. Other trainers likely can too I just don't know much about other organizations. Cheers!

Hey! Okay so a HUGE thank you to both of you - this was so helpful. I have a physiotherapist who Ill be talking to about this about on saturday. I have a PT too, but I cant afford to see her as often as I would like. I will definitely take everything you both said into account - again, amazing advice. And you can tell you both know what you're talking about.

I think the hip problem may be due to sitting (college work) and walking (I walk A LOT).
I have a few questions though - and I was going to leave it and just send a PM but so others can see the answers, ill ask here.

"Glute Bridge which will help activate the hips and glutes" - what do you mean activate them? Can you "activate" other muscles like this?

"It isn’t likely that you’ll damage yourself if your slow, methodical and learn what the sore feeling of a tight spot feels like. If it burns, you’re on a nerve". - How do you know if the pain is a "burning" feeling? I get different pains in different areas but I dont know where Id classify it as burning - where is it more likely to roll on a nerve (ie what nerves are easily "rolled" on?)

Again - thank you so much! Oh one last thing - should I increase my cardio for mobility in my joints? I do mostly strength training (well, bodyweight and strength training) and only a small bit of cardio. Im not trying to lose any weight but I do want to stay healthy and mobile.

Thank you so much!

Sam_I_Am77

And you can tell you both know what you're talking about.

Thanks you for that. If I don't then I just wasted a lot of money in grad school. LOL

"Glute Bridge which will help activate the hips and glutes" - what do you mean activate them? Can you "activate" other muscles like this?

There are a few muscles involved in the Glute Bridge which makes it a nifty little exercise but let's just focus on the hips and glutes. The Psoas are largely responsible for hip flexion and the glutes are largely responsible for hip extension, that's why I mean by activate. In understanding that you'll then understand why it's important to have good hip flexibility. In order to extend your hips, your Psoas (and a couple other) muscles must relax enough for the glutes to extend the hips. If they don't, then the hip extension will not be performed correctly and that's one way injuries can occur over time. Ever notice how when some people do a Barbell Squat that they can't get to parallel even if they want to? A lot of that is just tightness in the hips. That's not always the case of course but a common reason, sometimes there are multiple reasons. I'm sure your Physiotherapist can get into this in greater detail then even I can.

How do you know if the pain is a "burning" feeling? I get different pains in different areas but I dont know where Id classify it as burning - where is it more likely to roll on a nerve (ie what nerves are easily "rolled" on?)

All I can say is that you'll "know" when it happens, no questions asked. A few years back I hurt my back pretty good and it affected by Sciatic nerve really badly. The morning AFTER I hurt it, I woke up and literally rolled out of bed and when I stood up I felt like there was a flame going down my leg from just below my knee to my ankle. I looked down because it literally felt like I was on fire. It is some of the worst pain I've ever felt.

Oh one last thing - should I increase my cardio for mobility in my joints?

I don't know that increasing cardio will further improve your mobility. I've never researched that exact topic, but who knows. Walking is probably enough to compliment your mobility work. Your strength training and cardio should be for health reasons and to support any physical goals you may have. I'm not sure of your age but the strength training becomes even more important for women as they get older.

Sam_I_Am77

Kind of random but I'm writing up a meta-analysis for my final class and ran across this piece of research. Here's the abstract,

Authors:
Sutherlin, Mark A.1mas5vb@virginia.edu
Hart, Joseph M.1
Source:
Journal of Sport Rehabilitation 2015, Vol. 24 Issue 1, p51 11p.


Context: Individuals with a history of low back pain (LBP) may present with decreased hip-abduction strength and increased trunk or gluteus maximus (GMax) fatigability. However, the effect of hip-abduction exercise on hip-muscle function has not been previously reported. Objective: To compare hip-abduction torque and muscle activation of the hip, thigh, and trunk between individuals with and without a history of LBP during repeated bouts of side-lying hip-abduction exercise. Design: Repeated measures. Setting: Clinical laboratory. Participants: 12 individuals with a history of LBP and 12 controls. Intervention: Repeated 30-s hip-abduction contractions. Main Outcome Measures: Hip-abduction torque, normalized root-mean-squared (RMS) muscle activation, percent RMS muscle activation, and forward general linear regression. Results: Hip-abduction torque reduced in all participants as a result of exercise (1.57 ± 0.36 Nm/kg, 1.12 ± 0.36 Nm/kg; P < .001), but there were no group differences (F = 0.129, P = .723) or group-by-time interactions (F = 1.098, P = .358). All participants had increased GMax activation during the first bout of exercise (0.96 ± 1.00, 1.18 ± 1.03; P = .038). Individuals with a history of LBP had significantly greater GMax activation at multiple points during repeated exercise (P < .05) and a significantly lower percent of muscle activation for the GMax (P = .050) at the start of the third bout of exercise and for the biceps femoris (P = .039) at the end of exercise. The gluteal muscles best predicted hip-abduction torque in controls, while no consistent muscles were identified for individuals with a history of LBP. Conclusions: Hip-abduction torque decreased in all individuals after hip-abduction exercise, although individuals with a history of LBP had increased GMax activation during exercise. Gluteal muscle activity explained hip-abduction torque in healthy individuals but not in those with a history of LBP. Alterations in hip-muscle function may exist in individuals with a history of LBP.

_nice_

I dont know much about foam rollers, but yes, you can get flexibility back. I went thru a few weeks of tightness in the hams, IT, quads and lower back. I can now put my palms flat on the floor while standing. Without ever rolling.

bfitgirl

great responses here for you.

I do no. 2 and 4 glute activation exercises. See link for ref.
http://redefiningstrength.com/10-mini-band-butt-exercises/

I'm sure your physio will help you out

Bellchick91

Sam_I_Am77 thank you so much! I understand what you mean about activating now - do you know of any other "acitvating" exercises? I've my physio tomorrow and I've copied this entire thing into a word document to show her!

You're all awesome. Im 24 by the way - still young and kickin. I do have osteopenia though, due to prior medical problems. Hence strength training! I love it though - I love the feeling of getting some muscle mass. Its amazing.

Bellchick91

Thank you bfitgirl I'll check those out!

IzzyBooNZ1

this is very helpful, just found it while doing a search for tight quads which is what my physio said I have and the main reason behind a knee issue

Hope you don't mind me asking ( lots of knowledge on this thread hence why I ask) but what stretches etc are recommended for office workers to do during the day and how often? To help counter all the sitting.
Thanks

Sam_I_Am77

IzzyBooNZ1 wrote: »

this is very helpful, just found it while doing a search for tight quads which is what my physio said I have and the main reason behind a knee issue

Hope you don't mind me asking ( lots of knowledge on this thread hence why I ask) but what stretches etc are recommended for office workers to do during the day and how often? To help counter all the sitting.
Thanks

I've come to find flexibility needs to be very individualized so this is hard to answer. From a general standpoint if you're sitting at a desk for most of the day on a PC, then you need to do some stretching your traps & neck, deltoids (front & back), forearms and wrist, maybe even your fingers, hips, lower back, and piriformis is where I would start.