In yesterday’s email we talked about how to use the foam roller and the tennis ball to loosen up our upper body muscles. 

Although not directly involved, the lower body plays an important role in overall posture and health. 

We will look at three possibilities to both strengthen and the stretch the necessary muscles. 

The most important parts involved when we sit are the quadriceps muscle and the gluteus maximus, aka the butt. Let’s start with the quads first:

Use your foam roller to roll on both your middle and inner quads.

Depending on how tight your muscles in that region are it can be a bit uncomfortable, but again we want discomfort, not pain! 

Breathe into it and make sure to work both sides for 2-3 minutes on both legs.

Once that’s done it’s time to stretch the tight hip flexor muscle that’s bothering your spine where you’re seated down:

Don’t pull your muscle forcefully. The idea is to feel a stretch here and ease into it. You can use a couch or a chair to help with the movement. 

Hold the stretch for 20-30 seconds on each side

Last but not least, we’ll use our tennis ball to sit on it with parts of our gluteus maximus. The idea here is that it should take care of your tight hips, so you’ll get in a position where you have one leg over the other and sit on that side onto the tennis ball:

(Source: youtube.com)

Find a spot that’s specifically uncomfortable and rest on it for about 15-20 seconds. You’ll feel how it’ll get easier with time, mainly because the muscle loosens up.

That concludes the lower body work. 

In the next few emails we’ll talk about exercises once you’re muscles are loosened up and a routine on how to implement this, even when you’re at the office. Stay tuned!

Yours in health and good posture,


Creator of bitehype and Posture Coach