Long seat does not benefit the lower back and mascara. We tell you how to prevent an office chair, making your hump equal and less fit.
Your desk work can give you back pain and extra fat. The seat behavior in the office can also affect the buttocks. Yes, there is something known as an office chair that has a close connection with the long seat. If you sit for hours at the table without movement, it can lead to muscle weakness, especially in the buttocks and lower back. That is why the emphasis lets regular interruptions to get up, stretch or walk. The inclusion of exercises to strengthen the gluten into your fitness procedure can also help avoid a flattened example.
What is an office chair?
You have probably heard about the side effects of a sedentary lifestyle. This type of lifestyle and habit for a long time to sit in the office is a type 2 diabetes factor, obesity, ischemic disease and musculoskeletal disorders, according to a study published in Lifestyle Medicine. In fact, there is a term, an office chair that tends to social media. “It is used to describe the phenomenon where the prolonged seat in the office chair causes muscle imbalance, especially in the buttocks (buttocks). This leads to a paid, weak or underdeveloped appearance of the muscle,” says Shadab physiotherapist.
Usually this happens when people spend long hours sitting without proper movement and exercise, which affects the natural muscle tone and the shape of the buttocks. During a study published in the International Environmental Research and Health Journal, participants who started two hours of computer work, felt discomfort in all parts of the body, especially at the lower back and hips, hips and buttocks.
What does an office chair look like?
Stop -ophis chair is usually expressed in the following physical changes:
- Glute: The most notable sign of the office chair is the smoothing of the gluteus muscles. If you spend long hours sitting without participating in your buttocks, the muscles can become weak and underdeveloped. This makes the shape of the buttocks less solid or rounded, gives a more flat appearance.
- Postural changes: Sitting for a long period, especially with a bad posture, can affect the alignment of the spine and thighs. This can lead to noticeable signs of poor posture, like lowered or rounded shoulders, as well as a pelvis, tilted forward, which can make the loin curve excessively. The hips may seem more tucked or excessively dense, which can further emphasize the felting of the buttocks.
- Weak either not enough tone: Buttocks, if it is wrong to engage in movement and exercise, lose muscle tone and firmness. “The skin around the buttocks may look less tight compared to when the buttocks develop well,” the expert says.
How to prevent an example of an office chair?
“To prevent the nape of the office chair, it is important to take habits that contribute to good supplies, keep the muscles and encourage movement throughout the day,” the expert says.
Here are some tips to avoid the nape of the office chair:
1. Make regular breaks
Siting long hours without movement leads to weakness of glute and poor posture. Focusing on work, it can be difficult to track the time. So, install the timer to get up and move every 30 minutes. Take a walk, stretch or just stand and move for a few minutes.
2. Use an ergonomic chair
A chair with a proper lumbar support and height that can be easily adjusted, can help keep good posture, reducing stress on the buttocks and loins. Make sure your chair supports the lower back and urges you to sit with a straight spine, your feet on the floor, and your knees at 90 degrees, ”the expert is said.
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To avoid the office of the office chair, you need to make more stretch marks at work. Regularly drawing your buttocks, performing examples, helps maintain shape. Add exercises such as squats, gluten -tanks, lunges and hips, press your weekly fitness procedure to focus on your gluten.
4. Stretch regularly
Long seat with less physical activity can lead to an increase in the stiffness of the thigh muscles, as in accordance with studies published in science and the practice of the musculoskeletal system. The density in the flexor of the thigh can adversely affect your posture and interaction with the glates. So, make stretch marks like a thigh, four -year stretching and a pigeon pose to improve flexibility and reduce muscle stiffness.
5. The alternation between the seat and the standing
Sitting can weaken gluten long and cause discomfort. Use a stand or substitute by taking calls or reading letters. “Profit from the seat ratio for 30 minutes and 30 minutes,” Shadab said.
6. Focus on the posture
Poor posture contributes to the imbalance of muscles and discomfort in the buttocks and lower back. Keep your back straight, shoulders back, and your feet are flat on the floor, working. “Avoid tilting and leaning forward in your chair,” the expert says.
7. Stay moisturizing and nutrition
Moisturizing and eating nutrients can help your muscles recover, maintain strength and prevent spasms. “Drink a lot of water throughout the day and use products rich in protein, healthy fats and fiber to maintain muscle health,” the expert says.
By combining these lifestyle habits, exercises and ergonomic adjustments, you can reduce the risk of the nape of the office chair and maintain strong, tight buttocks, despite working on the table.
Related questions
What is the healthiest way to sit in an office chair?
The healthiest way to sit in an office chair is to preserve the right posture, ensure ergonomic alignment and keep your body in a position that supports muscle interaction and overall comfort.
Is it bad back in an office chair?
Sometimes leaning back, for example, for a break, can provide relief of the lower back, changing the pressure from the spine and redistribution. But leaning too far in the chair, especially when the back is thrown excessively, it can strain the neck, back and hips.
