Fitness tips: 6 desk exercises to prevent dead butt syndrome, other effects of prolonged sitting

Sitting for long periods, especially in desk jobs, can lead to various health issues, including poor posture, muscle weakness, and increased risk of heart disease and weight gain. Prolonged sitting puts strain on muscles, weakens the glutes, and tightens the hips, leading to discomfort and alignment problems in the body. According to Dr Priyanka Dasgupta, Kolkata-based Physiatrist and owner of Let’sgetfit, this muscle imbalance, often referred to as "dead butt syndrome," can make other muscles overcompensate, leading to pain and poor posture.

The good news is that incorporating simple exercises into your daily routine can help reverse these effects. By strengthening the core, glutes, and legs, and improving flexibility, you can protect your body from the harmful effects of sitting too much. Try these six effective desk exercises to keep your muscles active and reduce the negative impact of a sedentary job.

Here's a simple breakdown of each exercise:

Dead bug

• Lie on your back with your arms up.


• Bend knees at a 90-degree angle (tabletop position).


• Extend right leg and lower left arm overhead.


• Switch sides for 12–15 reps.

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Single-leg glute bridge

• Lie down, and lift your right leg to the ceiling.


• Push through left foot, lift hips.


• Lower down slowly. Repeat 12–15 times per leg.

Deadlift

• Hold weight in front of thighs.


• Bend at hips, keep back straight.


• Return to standing. Do 12–15 reps.

Single-arm bent-over row

• Hold weight in right hand, bend at hips.


• Pull the weight to the ribcage, and elbow close to the body.


• Lower weight. Do 12–15 reps per arm.

Goblet squat

• Hold the weight at the chest, feet hip-width apart.


• Squat down, weight on heels.


• Stand back up. Repeat 12–15 times.

Plank

• Hold a plank on elbows and toes.


• Keep your body straight. Hold for 30 seconds.

Directions:

• Do 12–15 reps of each of the first five exercises.


• Hold the plank for 30 seconds.


• Rest 20 seconds between each exercise, or longer if needed.


• Complete three rounds of this circuit.

These exercises focus on strengthening different muscles like the core, back, glutes, and legs. They're designed to counteract the effects of sitting too much and improve overall posture and strength. Consistently performing this routine can help strengthen core muscles, improve posture, and counteract the effects of prolonged sitting. Additionally, incorporating simple desk exercises throughout the workday can further promote movement and alleviate stiffness.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.