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So I work 3-11:30 Mon-Fri every week. Before work I try to be outside while it's nice before going to work but of course I also do some sitting. After work when I come home I watch an hour or 2 of TV then go to bed. I've been doing this job for almost 3 years now after having a very active job before. It took a lot of getting used to for sure but now I need some ideas. My lower back, hamstrings and calves have been getting really tight. I try to get up every 1-1.5 hours and walk to the break room or something. I use a foam roller 1-3 times a day and hit the lower back mainly but need some other ideas. I work in the generic office setup that I bet most of you are imagining right now. I'm thinking a bike ride before work might help and I usually walk the dog at night once I'm home but I'm looking for ideas that might help at work. I'm also going to be trying to get a new chair but we'll see how that goes.
The posterior chain is connected by a sheet of fascia which starts on the bottom of the foot and goes to the back of the skull. Stretching the sole of the foot can release tension all along the chain.