Sitting for long periods causes muscle and joint pain, increasing the risk of injury during exercise. Several methods can help mitigate the negative effects of prolonged sitting, thereby maintaining physical mobility and reducing the risk of injury, according to Insider (USA).
Sitting for long periods can cause stiffness in the back, shoulders, and hips, which in turn affects physical performance during exercise.
Hip and glute exercises
Sitting for too long can cause strain and pain in the body's joints, especially important joints like the back, hips, and buttocks. This pain and stiffness will reduce performance when exercising at the gym, running, playing tennis, martial arts, or any other sport .
To prevent this harmful effect, limit prolonged sitting and move around regularly. After sitting for a while, stand up and walk around, performing simple movements such as rotating or bending your hips and buttocks. Make this a habit and do it several times a day. In particular, avoid keeping your wallet in your back pocket while sitting, as it will put pressure on your buttocks.
Warm up thoroughly before exercising.
Regardless of the sport or exercise, warming up is always crucial, helping to heat up the body and reduce the risk of injury. For those who sit at work all day and then go to the gym in the evening, thorough warm-up of the hip, back, and knee joints is essential.
Warming up these joints will reduce the harmful effects of stiffness caused by sitting at a desk for too long. As a result, exercise performance can be optimized.
Muscle stretching
After exercising, especially at the gym, people should spend 10 to 15 minutes doing stretching exercises. Stretching helps the body relax and reduces muscle stiffness.
Because tense muscles become tight, putting extra pressure on the back and shoulders when standing up or sitting down. Stretching also helps improve blood circulation and speed up muscle recovery. These benefits will help reduce back and shoulder pain when having to sit at work the next day, according to Insider.
Source link
Comment (0)