If you’ve ever touched your buttocks and found them to feel soft, this may indicate that your glute muscles have weakened and lost their firmness. This issue is particularly common among individuals sitting at a desk all day or not exercising regularly. The decline in muscle tone can even alter the shape of your buttocks, making it vital to maintain this muscle group.
Have you heard of office chair butt?
Many office workers who sit for extended periods experience weakened glute muscles, leading to noticeable changes in the shape of their buttocks. While not an official medical term, office chair butt has gained popularity online to describe the physical transformations that occur when the gluteus maximus muscles diminish due to prolonged sitting.
Flattened or Spread Buttocks
Spending long hours sitting can cause the glute muscles to shorten or tighten, conforming to the chair’s shape. For those who do not exercise regularly, muscle tone can decrease more rapidly, leading to flattened buttocks or increased fat accumulation.
Declining Functionality
Not only does the shape of your buttocks change, but their functionality also diminishes. The gluteal muscles, along with the deltoids, pectorals, and hamstrings, become less active, resulting in weakened function. Over time, as fat tissue infiltrates these weakened muscles, muscle mass is replaced by fat, leading to a loss of firmness in the buttocks.
Gluteal Amnesia
Long-term loss of functionality in the buttocks can lead to a condition known as gluteal amnesia. This occurs when the gluteus maximus and hamstring muscles are ineffective, causing the body to forget how to engage these muscles properly. The gluteal muscles are crucial in lifting the legs or leaning the upper body backward. However, individuals who sit for extended periods or have low physical activity levels may rarely perform these actions, causing other muscles, such as those in the lower back or knees, to compensate for the lack of glute activation.
Risk of Disc Problems
Gluteal amnesia, often referred to as a type of sitting disease, can lead to spinal issues like herniated discs. The gluteal muscles are essential for supporting and stabilizing the spine. When these muscles weaken, overuse of the erector spinae muscles can result, potentially causing lower back pain, pelvic misalignment, and body imbalances.
What Are the Key Symptoms?
The primary symptom of gluteal amnesia is difficulty maintaining balance when sitting or standing up. Individuals may also struggle with proper walking form or standing on one leg, often experiencing tightness or aching pain in the lower back. If these symptoms arise without a specific cause, gluteal amnesia may be suspected.
Other Contributing Factors
Glute muscles can weaken due to various lifestyle habits beyond prolonged sitting. For instance, sitting cross-legged for extended periods can restrict joint movement. Also, avoiding exercise or focusing solely on one type of workout can lead to a loss of glute muscle contraction ability as we age.
Self-Test Method
If you suspect you might have gluteal amnesia, a simple self-test can be helpful. Lie face down on the floor and lift your legs behind you. If your buttocks feel firm, your glute muscles are engaging properly. However, if your buttocks feel soft, this may indicate a lack of activation, suggesting that you rely primarily on the muscles in the back of your thighs.
Effective Bridge Exercise for Symptom Improvement
Gluteal amnesia can lead to unusual muscle responses, slowing recovery through exercise or rehabilitation. Consistent treatment and glute-strengthening exercises, including daily stretching, are crucial to enhancing recovery. One effective exercise is the bridge.
To perform it, lie on your back with your feet slightly wider than shoulder-width apart and your knees bent. Lift your hips off the ground, squeezing your glutes at the top. This exercise strengthens the glutes and lower back muscles, helping to improve overall body balance.
How to Prevent Changes in Buttock Shape
Activating your glute muscles and moving throughout the day regularly is important for maintaining the shape and functionality of your buttocks. Whenever possible, opt for the stairs instead of elevators, and try to stand up and move around at least once every 30 minutes while at the office. If that’s not feasible, you can also activate your glutes by lifting your legs up or to the side for 15 seconds while sitting. These small movements can help maintain the strength and shape of your glutes.
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