If you have a desk job, you are probably sitting in your chair for at least 8 hours a day. If you get up every now and then, you may notice that your bump function is a bit painful and your hip flexors are a bit tense. Well, it's not just your imagination. It is very likely that your butt hurts when you sit a lot. Although all the excessive typing and minimal exercise can be good for your career, it's not particularly good for your butt.
But do not give up your day job – there are steps you can take to stay on your Keister all the time goes numb or makes you uncomfortable. If your butt hurts when sitting, these tips are for you.
If you sit, your butt will not work at all.
"If you sit all day it's basically yours," said Dan Giordano, DPT, CSCS and co-founder of Physical Therapy for Individual Treatments versus SELF Hip movement that affects pelvic rotation and pelvic stability is what's bad for your butt, actually bad for your entire body – after all, everything is interconnected – and since your glutes are responsible for so much exercise in your daily life and training, worth keeping them healthy.
An inactive gluteus can shed posture and cause back pain.
When you sit for a long time Especially with a bad posture (which, according to Giordano, the vast majority of us do), your hip flexors are toned and prevents the activation of the gluteal muscles. "When this happens, the pelvis can not relax Turning in the front, which leads to compression in the lower back, which can lead to back pain "says Giordano. If it is not controlled over time, it can lead to chronic pain. Of course, it is unlikely that you will have negative effects most of the day after sitting for several weeks or months. After a while, however, it starts to sum up.
It can even cause pain in other parts of the body.
"When hips or glutes do not function properly, this can increase the impact force up the knees and ankles," says Giordano. When the big muscle (the buttocks) does not pull its weight, the pressure and the force shifts to those weaker areas. Muscles can help each other. There are many exercises that require a major muscle, but also recruit others to help. However, what we do not want is that other muscles are unlucky because the main muscles do not activate or weaken.
A weaker butt can interfere with your training.
Inhibited gluteal muscles do not trigger If they are not activated regularly, they become weaker over time. This is called muscle atrophy, and can nullify any hard work you've done to build a strong, sturdy rear end. Not to mention that these squats feel much tougher than they used to. And not hard in the good, crushed-my-workout style, hard in the sense that you lack the strength and / or agility to perform certain good-shape movements, especially as you progress with your workout and it takes
To minimize the effects of sitting, start with your attitude.
Adjust your chair so that your hips are slightly above your knees and your feet rest flat on the floor. Make sure your lower back is supported, either by a sturdy back or a cushion. Keep your shoulders relaxed but upright and head straight over your shoulders. Your computer should be at eye level or slightly below it. If it is too low, the head will lean forward. Your elbows should be at about table height and make sure you are close enough to your desk so you do not reach for the keyboard. If you find yourself beginning with a decent posture but leaning and folding down during the day, then take a few breaks in your day to walk around and reset yourself.
And regular workouts can also counteract all sitting.  As long as you activate these buttocks movements outside of your day job, you really do not have to worry. And there are more than a few ways to exercise your gluten-saving exercises.
- Giordano recommends Pilates to strengthen your core and improve your posture.
- Barre Classes
- targeting the hips and buttock muscles are also suitable for anyone sitting all day long to cheer and keep their muscles strong.
- You can try this 10-pull Butt Training which only requires resistance band.
- This 15-Minute Dumbbell Workout will also train your butt.
- At home, hold these piston exercises in your ~ back pocket ~.
- You can also say Giordano: "Activate the gluteal muscles by squeezing them together."
If you feel unwell, use a Foam Roller for your hip flexors, quads, and back and forth once or twice a day to relieve pain and increase mobility and flexibility.