Shop E Store Sitting for long periods of time will not help you with your lower back or paying. Here we will explain how to prevent the buttocks of an office chair.
Your desk work can give you pain and extra body fat. Sitting behavior in the office can also affect your buttocks. Yes, there is what is known as the office chairbutt. Sitting on a non-moving desk for hours can lead to weakness, especially in the glutes and hips. This is why the emphasis is on taking regular breaks to get up, stretch, and roam. Incorporating glute stretch exercises into your fitness routine can also help you avoid flat butts.
What is an office chair butt?
You must have heard of the side effects of sedentary lifestyles. This type of lifestyle and long-term office sitting habits are risk factors for type 2 diabetes, obesity, coronary artery disease and musculoskeletal disorders, according to a study published in the Journal of Lifestyle Medicine. In fact, there is a term that is trending on social media: office chairbutt. “Sitting in an office chair for a long time is used to explain the phenomenon that causes muscle imbalances, especially in the gluteal bone (but) part. This leads to muscle flattening, weak or underdeveloped appearance.”
It usually happens when people spend a long time sitting without proper movement or exercise. During the study published in the International Journal of Environmental Research and Public Health, participants who underwent a 2-hour computer work experience discomfort in all body parts, especially in the hips, hips, thighs and butt areas.
What does an office chair butt look like?
Office chairbutts usually appear in the next physical change.
- Flat glut section: The most notable sign of an office chair butt is flattening of the glute muscles. If you spend a long time sitting without being involved in the glut area, your muscles may become weaker and undeveloped. This makes the shape of the but part look solidly round.
- Changes in posture:Sitting for a long period of time can affect the alignment of the spine and hips, especially if you have poor posture. This can lead to visible signs of shoulder shoulders or rounded, rounded postures, or pelvis in front tilt. Your hips may look more hidden or excessively tight. This further emphasizes the flattening of the glut section.
- Weak or lacking: The glut section loses muscle tension and stiffness if not properly involved through movement or exercise. “The skin around the butt may appear less tense than when the glut area is well developed,” experts say.
How to prevent the office chair from sticking?
“To prevent the buttocks of an office chair, it is essential to adopt habits that promote good posture, attract muscles and promote movement throughout the day,” experts say.
Here are some tips to avoid office chairbutts:
1. Take regular breaks
Sitting for long periods of motion causes weakness and poor posture of the glute muscles. It can be difficult to track time while focusing on your work. So, set a timer and get up and move every 30 minutes. Take a walk, stretch, or stand and move around for a few minutes.
2. Uses an ergonomic chair
A chair with easy adjustable lumbar support and height helps maintain good posture and reduce glutes and lower back stress. Encourage the chair to support your hips, flatten your feet on the straight spine, floor, and sit at a 90-degree angle with your knees,” says the expert.
3. Go for glute bone strength exercise
To avoid the butts of the office chair, you need to stretch more at work. Doing butt exercises can help you attract the glut section regularly. Push exercises like squats, groot bridges, lunges, and hips into your fitness routine each week, targeting the glut section.
4. Stretch regularly
A study published in Musculoskeletal Science and Practice shows that long-term sitting with less physical activity can lead to increased hip flexor stiffness. Hip flexor tension can have a negative effect on posture and glute involvement. Therefore, pose hip flexor stretches, quad stretches, and pigeon-like stretches to improve flexibility and reduce muscle stiffness.
5. Alternate between sitting and standing
Sitting for a long time can weaken the glut and cause discomfort. Use your standing desk or stand while making phone calls or reading emails. “Aim for a 30 minute sit-down ratio, 30 minute stand,” suggests Shadab.
6. Focus on posture
Poor posture contributes to muscle imbalance and discomfort in the lower back and lower back. While working, place your back straight and shoulders behind you, and flatten your feet on the floor. “Don’t lean forward into a chair or avoid leaning forward,” the expert says.
7. Stay hydrated and nutrients
Hydration and eating nutritious foods help you recover your muscles, maintain strength, and prevent convulsions. “Drinking lots of water throughout the day and consuming foods rich in protein, healthy fats and fiber to support muscle health,” experts say.
Combining these lifestyle habits, exercises and ergonomic adjustments reduce the risk of developing the butt of an office chair and maintain a strong tone glut section despite desk work.
Related FAQs
What is the healthiest way to sit in an office chair?
The healthiest way to sit in an office chair is to maintain proper posture, ensure ergonomic integrity, and maintain your body in a position that supports muscle engagement and overall comfort.
Can I lean back into my office chair and leaned forward?
When you come back occasionally for a break, you can provide relief in your lower back by applying pressure from your spine and redistributing your weight. However, you can lean too far back into the chair, especially if the backrest is overly reclined, causing your neck, back and hips to tense.
