Sitting for a long time is not good for your lower back and your tush. We tell you how to stop the office chair butt, which makes your butts flat and less toned.
Your desk job can give you back pain and extra body fat. Sitting behavior in the office can also affect your buttocks. Yes, there is something known as the office chair Butt, which has a close relationship with long -term seating. If you sit for hours on your desk without any movement, it can lead to muscle weakness, especially in glutes and lower back. This is why the emphasis is on taking regular brakes for standing, stretch or walking. Including glute-stringing exercises in your fitness routine can also help in avoiding a flat butt.
What is office chair butt?
You must have heard about Side Effects of Motionless LifestyleThis type of lifestyle and prolonged sitting habit is a risk factor for type 2 diabetes, obesity, coronary artery disease and musculoscalestal disorders, as published in a study. Lifestyle medical journalIn fact, there is a word, the office president Butt, who is trending on social media. Physiotherapist says, “It is used to describe the phenomenon where the long -term imbalance of the muscles sitting on an office chair, especially in glutes (buttocks). It leads to a flattened, weak or underdeveloped appearance of muscles,” called physiotherapist. Shazia Shadab,
This usually occurs when people spend longer sitting without proper movement or exercise, which affects the shape of natural muscle tones and glutes. During a study, published in International Journal of Environment Research and Public HealthParticipants, who worked as a two -hour computer, experienced discomfort in all parts of their body, especially in the lower back and hips, thighs and buttock areas.
What does the office chair look like?
Office chair butt is usually manifested in the following physical changes:
- Flat glutes: The most noticeable sign of the office chair butt is a flat of the glute muscles. When you sit for a long time without confusing your glutes, the muscles can be weak and underdeveloped. This makes the shape of the buttocks look less firm or round, making a flattery appear.
- Postural change: Sitting for a long time, especially with poor posture, can affect the alignment of the spine and hips. This can lead to the visual signs of bad asana such as slippel or round shoulders, and the pelvic pelvic, which can excessive the lower back curve. The hips may see more tuck or excessive tight, which may emphasize the leveling of glutes further.
- Vulgar: Glutes, when not fitted properly through movement and exercise, lose muscle tone and perseverance. “The experts may appear to be less taut than the skin around the buttocks when glutes develop well.”
How to stop the office chair butt?
“To prevent the office chair butt, it is necessary to adopt habits promoting good posture, keep their muscles busy, and encourage movement throughout the day,” says experts say.
Here are some suggestions to avoid the office chair butt:
1. Take regular brakes
Sit for a long time Without movement, weakness and poor currency leads. When focusing on work, it can be difficult to keep track of time. Therefore, set a timer to stand and move every 30 minutes. Walk, stretch, or simply stand and roam for a few minutes.
2. Use an ergonomic chair
A chair with proper wood support and height that can be easily adjusted, can help maintain good posture, reduce stress on gluts and reduce the lower back. Make sure your chair supports your lower back and encourages you to sit with a straight spine, the feet flat on the floor, and the knees at the angle of 90 degrees, call the experts.
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3. Go for glut-stringing exercise
To avoid the office chair butt, you need to do more stretching at work. Tangling your glutes regularly by practicing butt helps to maintain their size. Add squats, glut bridges, lungs and hip emphasis to your weekly fitness routine to target your glutes.
4. Regular stretch
Prolonged sitting with low physical activity can increase the stiffness of the hip flexor muscles, as according to published research Musculoskeletal science and practiceTightness in your hip flexors can negatively affect your posture and glut engagement. So, stretch the hip flexor stretch and pigeon currency to improve flexibility and reduce muscle stiffness.
5. Optional between sitting and standing
Sitting for a long time can weaken your glutes and cause discomfort. Use a standing desk or stand while reading a call or mail. “The target for the object of 30 minutes of seating and standing 30 minutes,” is a suggestion of Shadab.
6. Focus on posture
Poor asana contributes to muscle imbalance and glutton and discomfort in the lower back. While working, keep your back straight, shoulders and your feet flat on the floor. Experts say, “Avoid moving or bending on your chair.
7. Stay hydrated and nurtured
Hydrated and dinner Nutritional foods Your muscles can help cure, maintain strength and prevent cramps. “Drink lots of water throughout the day, and eat protein, healthy fats and fiber -rich foods to support your muscles health,” says expert.
By combining these lifestyle habits, exercises and ergonomic adjustments, you can reduce the risk of development of office chair butt and maintain strong, toned glutes despite your desk job.
Related question
What is the healthiest way to sit on the office chair?
The healthy way to sit on an office chair is about maintaining all proper posture, ensuring ergonomic alignment and keeping your body in a position that supports muscle engagement and overall comfort.
Is it bad to bend back to the office chair?
Sometimes bending back, such as for a break, can provide relief to its lower back by closing your spine and rebroking your weight. But bending your chair too far, especially if the backrest is highly re -added, your neck, back and hips can stress.
