Foam rolling helps break up adhesions from everyday wear and tear. It is like getting a massage. The action of foam rolling helps so you can use the muscle to its maximum extensibility and decrease chances of pulling a muscle and also reduce soreness! (You can find foam rolls at fitness stores like Sports Authority and they come in a variety of lengths for easy storage.)
Roll over points at which you feel the most pressure and hold for 20-30 seconds. Repeat 2-3 times.
Stretches for Major Muscle Groups:
There are many benefits of stretching. It reduces muscle tension, increases range of motion in the joints, enhances muscle coordination, and increases circulation, which raises your energy level. The following stretches are good for your hamstrings, lower back and hips, areas crucial for writers to stretch since you spend so much time seated.
Basic Strengthening Exercises:
(Do 3 sets of 15-20 Repetitions per exercise)
|Superman (hold for 30-60 seconds)|
|Plank (hold for 30-60 seconds)|
Five things to keep in mind:
- Work Large muscle groups
- Sit up straight at your desk/computer
- Get rest!! Your muscles need time to repair themselves
- Eat regular smaller meals