Save the office clan: What is the effect of sitting for a long time on muscles?

For most modern people, "sitting for a long time has become a normal state. Whether it is going to work, operating a computer, driving, etc., sitting for a long time has an adverse effect on many muscles of the body (tight or weak)

Which muscle will have an impact on long-term sitting?

■ Erector spinal muscles – stretching status

Most people sit down and lower their shoulders. The common reason is that the chair lacks ergonomic design and does not provide the support required for the lumbar spine, which leads to poor posture. The down-head and shoulders posture puts the erector spinal muscles in a stretched position. If this action is handled for a long time, it will lead to weakness of the erector spinal muscles and eventually lead to injury.

■ Glute maximus - Extended state

The gluteus maximus is the largest muscle on the body, and in a sitting position, it is in a stretched state. During long-term sitting conditions, it causes atrophy or weakness of the gluteus muscles, and it also causes it to be loose. The weak and relaxed gluteus muscles combined with the weak erection spinal muscles will increase the risk of back injury, especially when the body is lifted. In any lifting movement, the gluteus muscles and the main hip straightener play a very important role. The weak gluteus muscles increase the load on the back muscles.

■ Hip flexors- Contraction state

Hip flexors and gluteus muscles are an antagonistic relationship. Long-term sitting will cause the hip flexors to become shorter and stiffer. If your hip flexors are stiff, when you stand or walk, the bottom of the pelvis may be tilted forward, causing the so-called "pelvic forward tilt", which will gradually cause the normal forward arc of the lumbar spine and increase the risk of back injury. The forward tilt of the pelvic also causes the arc of the lower abdomen, creating the appearance of a bucket belly.

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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■ Reclins abdomen - Contracting state

When you are in a sitting position with your head down and shoulders down, the rectus abdomen is in the forebend contraction position. When sitting for a long time, your abdominal muscles will shorten and stiffen, resulting in a round back posture, or "excessive kyphosis". The tension of the stiff abdominal muscles will make the body appear to be drooping shoulders

■ Hamstrings - Contracted state

Sitting on a chair or sofa, your knees will be curved, allowing your hamstrings (muscle on the back of the thigh) to be shortened and contracted. In addition, the stiff hip flexors and the tension of the stiff hamstrings will make the pelvis tilt backward.

Add to add one, using a computer or driving for a long time will also cause the muscles in the chest to be shortened and contracted, and deal with a stiff state.

So, when sitting for a long time, you should stand up and walk in time, otherwise the muscles will be in a stretched state for a long time, and will be weak or atrophy; while in a contracted state for a long time, it will cause the muscles to be shortened and stiff. These two conditions will increase the risk of injury.

How to move?

In concept, it is actually "stretching the stiff muscles." Strengthening weak muscles”

Many office members will think that exercising will stretch the muscles in the whole body! Is that true?

If you stretch the weak muscles again, it will only make it weaker, and the risk of injury will increase!

Like a sitting friend, the glutes will be stretched and weaker. As time goes by, the muscles will become more and more "slack". If you stretch it again, the hips will only become looser and looser. This should not be what everyone thinks! Stretching depends on the condition of the muscles, not stretching is a good thing.

Stretching stiff muscles. Strengthen weak muscles

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to the account to search for "Fitness Bar Network" or "Click to scan and follow")

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