How to prevent the ‘office chair butt’ was prolonged at work

Office workers have something to worry about, according to a warning that has gone viral on social networks.

The “office of the office chair” is a trend as a side effect of sitting for too many hours, leaving behind the appearance of a plane.

Alissa Mosca, a certified fitness coach with Planet Fitness in New York, confirmed that the “office of the office chair” refers to muscle loss due to being stagnant in a position and not activating the muscles in the posterior chain (along the back of the body).

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To combat this, Mosca recommends performing the following simple exercises throughout the day to stimulate muscle activation in buttocks, hamstrings and quads.

• The air squats (using only body weight, on squatting and then return to a standing position)
• Lunge (advance forward or back until the knee is bent at an angle of 90 degrees with the back back)
• Good mornings (fold forward on the hips with a straight back, then return to a vertical position)
• Squats divided Bulgarians (performs a lunge front while the rear foot is raised in a bank or platform behind you)

“These four exercises do not require equipment and can even be done from the office chair,” he added.

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“It is important to focus not only on strength training exercises that activate buttocks, which are sitting all day, but also in the surrounding muscles, which is what adds support to the entire posterior chain,” Mosca said.

She encourages office workers to incorporate some type of movement every time they get up from her seat, ideally choosing one of the four previous movements and perform 12 to 15 repetitions, two or three times.

“Once you become one more routine, try to establish a timer to do this every 45 minutes in one hour,” the coach suggested.

The incorporation of these exercises into a gym routine is also an excellent way to prevent muscle loss, according to fly.

This could include a circuit with Kettlebell swings, Smith Machine Squats (made in a machine with a fixed bar), hip thrust and walking on a slope.

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Jonathan Puleio, a professional ergonomist certified by the Board and Global Vice President of Humanscale, a consulting practice of New York City focused on corporate ergonomics, also spoke about the “rear of the office chair.”

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“Not only are muscular groups stunted and weakening, but there is also an accumulation of fatty tissue, which has a consistency and density very different from that of muscles,” he told News Digital. “That is why … the shape of the fabric seems much more flat, and even fall, in some scenarios.”

Puleio agreed that muscle atrophy can be supported by changes in movement and posture, but pointed out that the chair design also plays an important role.

“Any chair design that can promote movement and support postural changes regularly throughout the day can certainly fight problems like this,” said the expert.

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Sitting in a chair that supports the movement, as one with an autojustrating recliner mechanism, can help prevent this condition, according to Puleio.

“The reclined tension is based on the body’s body weight,” he said. “This eliminates the barriers to the movement that we typically see in traditionally designed chairs.”

Puleio also recommends using sites work stations and performing some tasks while standing, such as taking a phone call at your feet.

“Taking micro-disgusting, getting away from your job, going for a glass of water, taking a turn around the office, leaving and giving a quick walk, all these are excellent ways to combat this particular problem,” he said.

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The expert also urges employers to seriously take the comfort of their employees and take measures to guarantee healthy work ergonomics.

“The discomfort is the precursor of pain and injuries,” he warned, noting that injuries can be “expensive and weakening.”