To this day, people will swear by sit-ups as the one move that will help them achieve a washboard stomach. Now, it’s time to take your ab workouts to another level and leave sit-ups in the back of your closet in case of a rainy day. This is because recent exercise physiology studies have found that abdominal strength comes from various core movements. Don’t believe the studies? Even the U.S. Army is phasing sit-ups out of their Army Physical Fitness Test!

Sit-ups also impose large compression forces on the spine, which can lead to injuries. That is especially true if you don’t have the strongest back, or if you are experiencing soreness. Another downside to sit-ups is that they do not work your entire group of core muscles, whereas midline exercises do. Additionally, many popular ab exercises, like sit-ups, overwork the hip flexors, which can worsen lower back pain. The following ab exercises are far more effective at developing a six-pack, and they also benefit your back. 

Reverse Plank

When you do this exercise correctly, it engages your abdominal muscles, glutes, hamstrings, and lower back. Sit up straight with your legs extended in front of you. Place your hands on the ground by your hips and engage your glutes before lifting your hips toward the ceiling. Press into your heels to help elevate your body until it is a diagonal line from your head to your toes. Look toward the ceiling and breathe deeply. Hold for 10 to 20 seconds before resting. Rest and repeat for a total of three times. 

Standard Plank

The plank is a standard core isometric exercise that contracts muscles without movement. Recruiting all the major midline muscle groups, the plank strengthens the core and encourages better spinal alignment. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and knees under your hips. As you step your feet back to stand on your toes, engage your core and press your palms firmly into the ground. Do not sag your hips, or you will ruin the exercise. Keep the body in a straight line and hold the position for 15 to 30 seconds. Rest and then repeat two more times. 

V-Ups

Unlike sit-ups, V-ups do not only target the upper abs; rather, they work all of your major core muscle groups. Lie flat on your back with your arms overhead. Engage your core as you lift your legs up while simultaneously elevating your upper body off the ground to reach for your toes. Ideally, you form a “V” shape with your body during this exercise. Lower yourself back down after trying to touch your toes and then complete a total of 10 reps. If you cannot do a V-up, do a hollow-body hold, during which you engage your abdominals to lift your feet and arms about six inches off the ground. Hold for 10 to 20 seconds and then rest. Whichever you do, complete a total of three sets. 

Stability Ball Knee Tucks

Not only does this target the lower abdominal muscles, but it also engages your chest, shoulders, and glutes. Think of this exercise like a plank, only your feet are on a stability ball and then you tuck your knees toward your chest. To begin, place your hands on the ground shoulder-width apart and step your feet onto a stability ball behind you. Your shins should be resting on the ball. Draw your knees toward your chest by engaging your lower abs and then extend your feet back behind you. Complete a total of three sets of 10 reps. 

Side Plank

The side plank is another static plank variation that targets the oblique muscles. Lie on your right side and place your right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. Hold for 15 to 30 seconds and then rest. Complete a total of three times.

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The body’s core is the central stabilizing section of the body. It encompasses the pelvis, back, hips, and abdomen. The common mistake is thinking that core exercises are essential abdominal workouts. Sure, they can involve ab exercises, but core exercises work all the components of the core. 

If you work out regularly, you most likely incorporate some core movements into your workout routines. Developing a stronger core can actually help you execute other exercises more effectively and without restriction. Physical therapists note that a strong core can help improve balance and stability, two things that benefit you in your workouts and regular life. Ideally, though, a core-focused workout helps strengthen the muscles and connective tissues that support the spine. 

In order to make sure that you fully benefit from a core workout, incorporate all of the muscles in the core by engaging in various exercises. One core workout that a lot of people do is the sit-up or crunch. Both of those movements are not very effective at benefitting the core, according to the American College of Sports Medicine. 

Is Your Core In Shape?

What level is your core strength at? A great way to determine that is to do a plank. A high plank is the starting point for a push-up. Although there are variations of this classic plank, holding the high plank for a while can be challenging, as it involves maintaining a straight line from your head to your heels. If you cannot hold a plank for longer than 30 seconds, you may need to do a little core work. Ideally, you should be able to hold this position for one minute without feeling like you are about to collapse. 

There are many core workouts to choose from, but you’ll find three simple, yet challenging, ones below. If you execute them properly, you will help maintain a strong core and keep your back strong and happy. 

The Superman

No need to fly in the sky for this exercise! It is an excellent move to strengthen the lower back and is highly popular due to its effectiveness and simplicity. To do the exercise:

• Lie face down on your stomach and place a rolled-up towel under your hips for back support. 
• Extend your arms overhead and engage your lower abdominal muscles and gluteus muscles. 
• Take a few deep breaths before lifting your head, arms, and lower legs off the ground. Hold for 10 seconds and then rest. Complete a total of five times, resting for 30 seconds between each set. 

Supine Bridge

Many fitness enthusiasts love the supine bridge because it is a wonderful core-strengthening exercise. It targets the hips, abdominals, glutes, and back. To do the exercise:

• Lie flat on your back and bend your knees, planting your feet on the ground about six inches from your buttocks. You should be able to touch your heels with your fingertips. 
• Engage your glutes, drop your shoulders, and elevate your hips off the floor. Only your head, shoulders, feet, and arms should be on the ground. 
• Hold this position between five and 30 seconds before returning to the starting position. Complete two to three times, depending on how long you are able to hold the bridge. 

Abdominal Crunch On Stability Ball

This takes the abdominal crunch to a whole new level! Not only is this an effective way to strengthen your abdominal muscles, but it is also the safest. To do the exercise:

• Sit up straight on a stability/exercise ball and then walk your feet out away from you until your hips come off the ball. Your back should still be on the ball with your neck hanging slightly off. 
• Keep your feet shoulder-width apart and place your hands behind your head. Slowly crunch forward until your shoulder blades are fully off the ball. Hold for one second and then lower yourself back down in a controlled motion. 
• Complete a total of 10-15 crunches and then rest. You can complete one to three sets.

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There are many people who claim that they don’t even have time to stretch. If you have time to watch a show or check Instagram, you have time to stretch. It’s called multitasking, people. The easiest way to maintain a consistent stretching routine, however, is to do it as soon as you wake up. You want to know the best part? You don’t even have to get out of bed! Start stretching from the moment you open your eyes in the morning. 

There are bed-friendly yoga stretches that can help loosen up the body and get it ready for the day. Some may call these lazy stretches, but if this is the routine that motivates you to start stretching, you can’t knock it. Check out these highly feasible moves that you can do before you even brush your teeth!

Lying Tree Pose

No need to balance on one leg in the lying down version of this classic yoga pose. Slide down on your bed until you can raise your arms overhead without hitting the headboard. Raise your arms overhead and bend your right leg, drawing your right foot up until it is near your left knee and inner thigh. Allow your right knee to fall out to the side and place the sole of your right foot on your inner thigh and knee. Hold this position for 10 seconds and then repeat on the other side. 

Spinal Twist

This is a great stretch to do, especially if you wake up with some lower back or glute pain. Extend your arms out to the sides, forming a “T” with your body. Bend your left leg and draw your knee toward your chest. Aim to keep your back flat on the bed as you cross your left leg over your right to bring it down toward the bed. You can use your right hand to aid this process, but don’t twist so much that your back is not flat. You should feel a stretch along your left glute and lower back. Hold for 10 seconds and then repeat on the other side. 

Heel Slides

Aiming to activate the hamstrings and glutes, heel slides can help wake up your lower body in the morning. Lie flat on your back and raise your arms overhead. Bend your right knee, but do so in a controlled motion, sliding your right heel up as far as you comfortably can. Complete five repetitions and then switch sides. 

Lying Hamstring Stretch

Lie flat on your back and bend both knees, planting your feet about six inches away from your buttocks. Straighten your right leg and raise your foot up toward the ceiling. Ideally, keep your foot flexed with the sole of your foot parallel to the ceiling. Flexing your foot helps deepen the stretch in the calf and hamstring. You can reach your hands around your right hamstring to help hold your leg up, but also to draw it closer to you for a deeper stretch. Hold for 10 seconds and then repeat on the other side. 

Reclining Pigeon Pose

This is the last stretch in the sequence and it’s excellent for relieving tightness in the lower back and glutes. Lie flat on your back and bend your knees, planting the soles of your feet about six inches away from your buttocks. Bend your right knee out to the side and place the outside of your right ankle just above your left knee. Interlace your fingers around your left hamstring and pull until you feel a stretch along your right glute and hip. Press your right knee away from you to deepen the stretch. Hold for 10 seconds and then switch sides.

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In today’s digital age, it’s rare to see a person not hunched over a screen, be it a phone, laptop, tablet, or gaming device. With these devices, you have access to hours and hours of entertainment at your fingertips. You can play games, access the internet, or scroll through Instagram reels and TikTok clips until your heart is filled. Over time, though, straining your neck muscles to look down at these devices can misalign the spine and damage muscles. That can lead to poor posture, joint inflammation, pinched nerves, or even herniated discs. 

Tech neck can result from looking down at these devices. It is a term used to describe chronic neck pain that comes from straining the muscle while using technology. The head is heavy and the neck muscles are supposed to support it in an upright position. By tilting the head down while scrolling, for example, you strain your neck muscles, which can make the neck feel sore or stiff. You may even experience posture problems after a while. A 2019 survey of college students found that those who spent more time on their phones experienced more neck problems. 

The Effects Of Tech Neck

Over time, tech neck can lengthen the neck muscles and shorten chest muscles. That causes a hunched posture, which ultimately puts more pressure on the neck and slumps the shoulders. As a result of the misalignment, you may experience general neck pain, muscle soreness, and stiffness. Added pressure on the spine can pinch nerves, which cause tingling in the hands and lower back pain.

The damage goes beyond general neck and back pain, though. Constantly slumping the shoulders forward can pinch or rub tendons of the rotator cuff. Those are the muscles and tendons that surround the shoulder joint. Over time, that irritation can cause shoulder inflammation and pain, or rotator cuff tendonitis. Finally, extra pressure on the spine in the neck area can cause headaches and strain on the jaw joints, creating temporomandibular joint (TMJ) pain. 

How To Prevent Tech Neck

First of all, you have to be more mindful of your posture while using your phone, tablet, or computer. Don’t hunch over the device; rather, keep the screen at eye level to avoid craning your neck to see what’s on the screen. It is easier to maintain healthy posture if you sit in a chair or take frequent breaks from your electronic devices. To avoid tech neck from computer use, make sure to have the monitor positioned straight in front of you. You can also improve your computer posture by:

• Using a computer monitor or laptop stand to elevate your screen to the right level
• Keeping your wrists straight and elbows bent at about 90 degrees
• Placing the screen about 20-30 inches away from your eyes (about an arm’s length)
• Keeping your knees in line with your hips and placing your feet flat on the ground
• Sitting with your head, hips, and spine upright and in line
• Using posture correctors, posture reminder apps, or standing desks to promote healthy posture

Exercises And Stretches For Tech Neck

According to a 2016 study of office workers with tech neck, completing shoulder and neck stretches five times per week helped improve symptoms. These movements also improved neck function after just one month. Regular stretching can also help build strength in the neck and shoulder muscles. Continue reading to learn about some simple exercises and stretches for tech neck. 

Shoulder Rolls

Begin in a seated or standing position with your back straight and arms by your sides. Direct your gaze forward and shrug your shoulders up to your ears, but don’t hunch forward. Squeeze your shoulder blades together to pull them back and down using your mid-back muscles. Release and push your shoulders forward to return to the starting position. Repeat for a total of 20 seconds. 

Reverse Shoulder Stretch

Begin in a standing position with your feet shoulder-width apart and direct your gaze forward. Interlace your fingers behind your back and try to point your thumbs down toward the floor, pulling your hands down to open your chest. You can raise your hands back and toward the ceiling to feel a stretch along your biceps and shoulders. Hold for five seconds before releasing. Repeat 10 times. 

Seated Neck Release

Sit down or stand up straight and let both arms hang by your sides. Tilt your head to the right and bring your right hand over your head, resting the middle finger over your left ear. Gently pull your head to the right using your right hand. Hold for five seconds before releasing. Repeat on the left side. 

Hand To Forehead Stretch

Stand up straight and place your right hand on your forehead, fingers pointing to the left side. Gently press your hand into your forehead while pushing your head into your hand. You should not move your head forward, but you should feel the resistance. Hold for five seconds and then repeat two more times. 

Chin Tucks

You can sit up or stand up straight for this final stretch, but make sure your chin is parallel to the floor. Keep your chin in a neutral position as you pull your head back, almost as if to make a double chin. Hold for five seconds before releasing and then complete two more times.

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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By developing a stable core, you can help improve balance, reduce the risk of falls, and make everyday movement easier. If you exercise and find that your balance is suffering, engaging in regular core stability exercises may benefit your workouts. This article aims to help you achieve a stronger core, so that you can live your best life. 

The core is the center of the body and is responsible for strength and balance. Core stability, then, is the ability to keep the spine from moving during physical activity. If you walk, swim, or run, you can keep your body in line without twisting, which can increase the risk of injury. A lot of people confuse core exercises with abdominal exercises. The core muscles include the abs, but they also include the muscles that stabilize the hips, back, sides, and shoulders. Developing core strength can help reduce back pain, enhance mobility, improve balance, and protect the spine. Continue reading to learn how to do great core stability exercises.

Stability Ball Dead Bug

This exercise is a popular way to build strength and stability, which helps protect the spine. Lie flat on your back with your arms extended straight up, fingertips pointing toward the ceiling. Keep your knees bent at a 90-degree angle, so that your shins are parallel to the ground. Place a stability ball between your knees and hands, applying gentle pressure into the ball. Keep your right arm and left knee pressed into the ball while you extend your left arm and right leg away from each other. Go as low as you can while keeping your back pressed into the floor. Continue alternating sides and aim for 10 reps per side. Rest and then complete two more sets. 

Bear Hold

During this exercise, you will work your transverse abdominis and internal obliques. It also benefits lower abdominal strength and works to stabilize the hips, lumbar spine, and pelvis. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine in a neutral position and engage your core to lift your knees a few inches off the ground. Hold this position for 10-30 seconds, depending on your athletic ability. Keep your back straight, trying not to arch. Rest and repeat two more sets. 

Marching Glute Bridge

If you want to strengthen your abs, glutes and hamstrings, do this exercise. This is a variation of a glute bridge that is an all-around beneficial exercise for your core and back. Begin by lying flat on your back and bend your knees, planting your feet on the ground about six inches away from your buttocks. Place your arms on the ground by your sides. Engage your glutes and drive through your heels to lift your body off the ground. Don’t arch your back; rather, keep a straight line from your hips to your shoulders. Flex your right foot and then lift it off the ground, drawing your knee upward. Place your foot back on the ground. Repeat on the left side and then complete a total of 10 reps per leg, three sets in total. 

Forearm Plank With Toe Taps

This exercise focuses on core stability and hip strength. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Lower down onto your forearms and keep your elbows in line with your body. Step your feet back to enter a low forearm plank, ensuring to keep your back flat and core engaged. Begin alternating toe taps, pushing your right foot away from the body, touching the floor, and returning to center. Repeat with the left leg and continue until you complete 10 reps per leg. Complete a total of three sets. 

BOSU Bird Dog

Bird Dog pose is a classic yoga move that focuses on stabilizing the core. You have to actively work to keep the hips square to the ground while performing the movements. This exercise takes it up a notch with a BOSU ball, which is a half-inflated exercise ball on a flat base. Set your left knee on the center of the ball and place both hands on the floor directly beneath your shoulders. Extend your right leg behind you to hip height and keep the foot flexed. Raise your left arm to shoulder height and hold the position for 20 seconds, trying your best to keep your torso square to the ground. Rest and then repeat on the other size. If you cannot do this with the BOSU ball, perform this exercise on the floor.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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In case you are not up to date on TikTok trends, “office chair butt” is a real thing. That term has sparked discussion amongst content creators, who speculate whether sitting at work can negatively affect the strength and appearance of a person’s buttocks, or glute muscles. A few videos talking about “office chair butt” have gained millions of views. This is just on TikTok, but do these content creators have a legitimate fear?

Can Sitting Too Long Damage Your Glutes?

Although “office chair butt” may be a common phrase, it does not have a real medical meaning or definition. Sitting for prolonged periods, however, can negatively affect your butt. Sitting in a chair for hours, days, weeks, months, and years, like most people do, can decondition your glutes and cause muscle loss. 

When the body is sedentary, muscles are not engaging or working. That is true for all muscles and not only the glutes. Over time, not working these muscles can cause them to weaken, and weakened muscles can be infiltrated by fatty tissue, which makes them less resilient. Excessive sitting can also alter the appearance of the muscles. That results in the classic “flat butt” appearance because the muscle is replaced with adipose tissue (fat). Basically, the body molds to the shape of the chair, and excessive sitting may even cause hip and back pain because of tightened muscles. 

Does Sitting Injure The Glutes?

Although sitting for extended periods may weaken muscles and alter the appearance of the butt, it doesn’t harm the glutes directly. Weak gluteal muscles, though, can increase the risk of muscle strain, especially on the muscles in the back and thighs. If someone sits in the same position for a very long time, it is possible that their butt bones can put too much pressure on the gluteal muscles. That is quite rare, though. 

If you experience pain from sitting for long periods of time, you may have “dead butt syndrome,” not office chair butt. Pain in the glutes can stem from sciatica or tendinopathy, a tendon injury in one of the gluteal muscles. “Dead butt” can also refer to gluteal amnesia or issues with your muscles’ ability to contract after long periods of sitting. 

Activating your muscles is easier the more you activate them. If you sit down all day, the muscles are not being activated, so you feel the effects of sitting a lot more. When you do end up using those muscles, they may not be as reliable as they once were. The “dead butt” weakness usually comes with tingling, numbness, or pain. If you experience these symptoms, consult your healthcare provider or consider physical therapy and training to start activating and using these muscles. 

How Do You Prevent Office Chair Butt?

If you have a sedentary job or you tend to sit for long periods, you are at risk of developing office chair butt. Women may be more likely to develop office chair butt, as a higher percentage of women have jobs that require them to sit for long periods of time. The same goes for older and middle-aged people, who have collectively spent more hours sitting at work. 

Like many chronic health conditions, office chair butt can be avoided. The best way to prevent it is to stay active and activate the glutes throughout the day. If you don’t have a standing desk, you can get up every hour and engage in 20 squats. You can also activate your muscles while you are sitting. You can do some glutei squeezes or calf raises every 15 minutes or so. Outside of the office, you can do clamshells, glute bridges, squats, and step-ups to increase glute strength. Just make sure that you execute the exercises with proper form, as improper form can increase the risk of injury.

Practicing a few healthy behaviors can help you avoid office chair butt. However, all butts are not the same and we celebrate the different shapes and sizes of every butt. The goal is just to promote glutei health and overall health. Engaging in exercise or small movements throughout the day can not only help promote healthy glutes, but also improve self-esteem and overall fitness.

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Most sleep experts agree that you should sleep on your back if you want to wake up without back or neck pain. Emerging research, however, suggests that sleeping on your side may be beneficial than previously thought. In this article, we aim to detail how to sleep on your side, given its popularity, and not wake up with back or neck pain. 

Through many sleep studies, sleep experts have concluded that side sleeping is more common among older adults, as well as people with higher body mass index (BMI). The benefits to side sleeping exist, but only if you do it correctly. If you don’t, you can expect to experience pain in your spine, neck, shoulders, and other joints after a night on your side. 

Benefits Of Sleeping On Your Right Or Left Side

Sleeping on your side, when done correctly with proper body alignment, can reduce joint and low back pain. Correct side sleeping may also help relieve chronic pain associated with long-term conditions like fibromyalgia. Another benefit to side sleeping is that you may not snore as much. Snoring is a common symptom in obstructive sleep apnea, which causes disruptions in breathing, and that can lead to some of the following complications:

• Arrhythmia
• Diabetes
• Hypertension
• Stroke
• Heart attack
• Cognitive issues

Finally, you may experience better gut health if you sleep on your side. This position helps the digestive system function optimally and may ease gastrointestinal issues, such as heartburn, bloating, and constipation.

Drawbacks Of Side Sleeping

Sleeping on your side may be beneficial for people with recurring back pain or sleep apnea. That said, the body may prefer variety, i.e. you like to change positions throughout the night to prevent pain in different areas of the body. You may shift to one side or the other, or end up on your back or stomach. Be mindful about your chin placement, making sure that it isn’t touching your chest, as that can cause neck pain. 

Another thing to consider is that side sleeping may cause shoulder pain. Sleep experts refer to this problem as a notable drawback of side sleeping. The shoulder can collapse into the mattress and up toward your neck, which creates misalignment and pain the next morning. A medium-firm or firm mattress may help alleviate this risk, in addition to keeping your head in line with your shoulders. 

Which Is The Best Side To Sleep On?

Sleep experts agree that sleeping on your left side is thought to have the most benefits for overall health. That said, either side can offer benefits if you have sleep apnea or chronic lower back pain. Feel free to start on your left side and see how your body feels. You can also wedge a pillow between your legs to help relieve low back tension by aligning the hips. It is completely normal to shift positions while you sleep, but try not to sleep on your stomach, as that can be hard on the spine and organs. 

Great Side Sleeping Practices

You may be a veteran side sleeper, and we applaud all your years of success. It’s also possible that you are new to side sleeping and want to do it right to avoid pain and have the best results. To get the most out of side sleeping, we recommend the following:

• Lie down on a medium-firm mattress and place a firm pillow underneath your head. 
• Shift over to your left side at first. Your ears should be in line with your shoulders, and you should maintain a neutral chin position. Avoid tucking the chin into the chest.
• Keep your arms and hands below your face and neck ideally, parallel to the sides. 
• Put a firm pillow between your knees to help prevent the hip and knee joints from collapsing. That ultimately aids alignment of the spine. 
• Bring your knees up toward your chest to help reduce pressure on the back.

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The post How To Sleep On Your Side And Wake Up Without Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Why do you need to stretch in the morning? Just the thought of adding yet another item to your morning to-do list is enough to stress you out. Getting up just a little bit earlier to perform a handful of stretches can not only help wake up the body, but also reduce the risk of injury by improving mobility and flexibility. 

If you regularly wake up feeling stiff and sluggish, a few morning stretches will do you right. Stretching can help improve flexibility and mobility, two things that can reduce your risk of injury. It can also help improve circulation, relieve tension, and jumpstart your body into action. Do you want to know the best part? You don’t even have to leave your bed for the following stretch routine. That’s right! You can remain in your bed and get the juices flowing! 

Take Some Deep Breaths

It’s always a great idea to start out easy, even if your stretch routine takes place in bed. Lie flat on your back and rest your arms by your sides. Take a few deep breaths, making sure to inhale and exhale fully. During your exhale, try to slowly release all of the oxygen in your lungs. Repeat this process for five to 10 minutes. It may surprise you how much this process can energize you, as the brain requires oxygen to function and wake up. 

Total Body Stretch

Most people probably have a form of this stretch. You lengthen every limb after waking up and make some sort of noise that resembles a grunt. To do this stretch, extend your arms overhead, lengthening toward the headboard or wall. Stretch your feet toward the end of your bed and hold this position for a few deep breaths before releasing. 

Lying Hamstring Stretch

If you spend most of the day in a seated position, you will likely feel it in the morning. Release the tension in your hamstrings with a relaxing morning stretch. Lie flat on your back and keep your hips centered. Draw your right knee toward your chest and keep the left leg flat on the bed. Extend your right knee and grab behind your hamstring to pull your leg closer to you. Feel the stretch in your right hamstring and hold for 30 seconds. Repeat on the left leg. 

Forward Fold

Finally, a stretch that is great to do before you get out of bed. This stretch can benefit those with neck and back pain and it will help you transition into the next few stretches. Sit on the edge of your bed and plant your feet flat on the floor. Fold forward to rest your chest on your thighs. Aim to plant your hands on the floor or simply hang in the fold. Remain in this position for 30 seconds and then sit up straight. 

Seated Spinal Stretch

This stretch builds upon the forward fold and works to relieve tension in the lower back. From the last stretch, transfer to a seated position on the ground and extend your legs out in front of you. Bend your left leg, bring it as close to your chest as you can, and plant your left foot flat on the ground. Reach both arms around your left leg and hug it, bringing your chest as close as you comfortably can to your left thigh. Hold for 30 seconds, breathing deeply throughout, and then repeat on the other leg. 

Above The Head Chest Stretch

Remain in a seated position or stand up straight for this one. It works to open up your chest and also feels great in your upper back and shoulders. Interlock your fingers behind your head and open your elbows out to the sides. Gently move your elbows back to feel the stretch, but don’t go so far to where it feels painful. Once you feel a stretch, hold the position for 30 seconds and then release. 

Standing Quad Stretch

The final stretch is one that you’ve likely done before. It should not be difficult to execute and is especially beneficial for desk workers. Sitting for a majority of the day can tighten the hips and quadriceps, so this stretch aims to lengthen those muscles and loosen the hips. Stand up straight with your feet shoulder-width apart. Bend your left leg and reach back to grab your ankle with your left hand. Gently pull your ankle toward your buttocks and squeeze your right glute and inner thigh to maintain balance. You can hold onto a wall or chair if necessary. Hold for 20 to 30 seconds and then repeat on the other side.

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