Maximus Gage
Prolonged sitting has been linked to negative health outcomes, including an increased risk of cardiovascular disease, diabetes, and premature death. Sitting for long periods can also cause certain muscles to shorten, leading to tightness and stiffness, especially in the hips, hamstrings, hip flexors, and calves. This is known as adaptive shortening, where muscles and connective tissues shorten over time due to being held in a chronically shortened position. The glutes, leg muscles, shoulders, and spinal muscles can also be affected, causing posture issues and back pain. To counteract the effects of prolonged sitting, stretching and strengthening exercises are recommended to improve flexibility and lengthen the muscles.
| Characteristics | Values |
|---|---|
| Muscle Groups | Hamstrings, Hip flexors, Adductors, Gastrocnemius, Soleus, Pectorals, Latissimus Dorsi, Calves, Glutes, Quadriceps, Upper Quads, Lower Quads, Rectus Femoris, Vastus Lat/Med/Intermedius |
| Effects | Tightness, Stiffness, Chronic Pain, Poor Posture, Back Pain, Knee Pain, Weakened Core Strength, Limited Hip Extension, Reduced Ankle Range of Motion |
| Solutions | Stretching, Strengthening Exercises, Yoga, Myofascial Release, Better Posture |
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What You'll Learn
Hamstrings shorten when sitting
Sitting for long periods can cause the hamstrings to shorten and tighten. The hamstrings are a group of three muscles (the semitendinosus, semimembranosus, and biceps femoris) that enable hip extension and knee flexion. When the knee joint is flexed (bent) in a sitting position, the hamstring lies in a shortened position and assumes a shorter length over time. This process is known as adaptive shortening, where muscles and connective tissues generally shorten in length or become "tight" due to being chronically held in shortened positions.
Sitting for long periods is common in modern society, with many people sitting for a minimum of 10-12 hours per day. This can result in chronically tight hamstrings, hips, and persistent pain around the hips or back. The combination of tightened hip muscles and deactivated glut muscles from sitting for long periods can lead to chronic back pain and affect how we move and walk.
Tight hamstrings can also be caused by exercise, muscle overuse, or a history of inactivity. Symptoms of tight hamstrings include stiffness, limited mobility, cramping, pain, swelling, and bruising. To prevent and treat tight hamstrings, it is important to avoid long periods of inactivity and break up periods of sitting by taking regular breaks to stretch, walk, or move around. Stretching the hamstrings can help loosen the muscles and reduce tightness.
There are various hamstring stretches that can be performed, including lying, seated, or standing hamstring stretches. One example is the pike stretch, where you ensure your lower back is flat and then bend forward. Another stretch is to kneel in front of a couch or another object that can hold your foot up. With your back knee completely flexed and your heel close to your butt, focus on squeezing your glutes and hamstrings, which will push your hips forward and help prevent your back from hyperextending.
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Hip flexors shorten when sitting
Sitting for long periods of time can cause hip flexors to shorten and tighten up. Hip flexors are a group of muscles around the top of the thighs that connect the upper leg to the hip, allowing us to bend at the waist and raise our legs. When sitting, the hip is flexed to approximately 90 degrees, placing the hip flexor muscles in a slack position. This can lead to an increase in passive muscle stiffness, limiting hip extension.
The iliacus and psoas major are the primary hip flexors, which work together to flex and stabilize the hip and pull the thigh and torso together when walking, running, sitting, or standing. The rectus femoris helps with hip flexion and knee extension, while the sartorius helps flex and externally rotate the hip and flex the knee.
Tight hip flexors can cause discomfort and affect mobility. Signs of tight hip flexors include pain or discomfort in the front of the hip, which typically worsens with prolonged sitting or repetitive hip-flexion movements like running and cycling. Tight hips may also flare up when performing lower-body exercises such as squats and deadlifts.
To counteract the shortening of hip flexors due to sitting, stretching and strengthening exercises are recommended. Some suggested stretches include the Spiderman stretch, forward fold, and various poses that target the hip flexors. Additionally, getting up and moving around every hour or using a standing desk can help reduce the negative effects of prolonged sitting.
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Calf muscles shorten when sitting
Sitting for long periods of time is terrible for our health. People who sit for most of the day are more likely to be overweight, develop diabetes, or suffer from heart disease. It can also cause core strength to deteriorate, and the muscles in the hip region to tighten and shorten.
The gastrocnemius and soleus muscles in the calf are common culprits for adaptive shortening, especially from sitting. When sitting, the feet are usually flat on the floor, and the calves are almost at the end of the kinetic chain, meaning they do not really affect your posture. However, tight calves are extremely common. This is because the muscles are overused and are in a shortened position almost all of the time.
Tight calves can cause discomfort and difficulty walking. Calf muscle pain can be caused by leg cramps, strains, and contusions. Cramps are a typical cause of the calf muscles feeling tight, as the muscle suddenly and involuntarily contracts without relaxing. Overuse can also lead to tightness, especially in those who frequently exercise. Continuing to overuse tight calves can lead to more severe injuries, such as calf strains, which can cause weakness, pain, and swelling in the back of the lower leg.
To prevent muscle cramps in the calves, the AAOS recommends a standing wall stretch. To perform this stretch, stand facing a wall and stretch the arms out to place both hands flat against it. Put one foot in front of the other, with a slight bend in the knee of the leg closest to the wall. The other leg should be straight, with the foot flat on the ground. Hold the position for about 30 seconds, pressing the heel of the straight leg into the floor. Repeat for each leg.
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Hunching shoulders shortens muscles under armpits
Sitting for long periods is terrible for our health. People who sit for most of the day are more likely to be overweight, have diabetes, or heart disease. Sitting for long periods can also cause our hip muscles to tighten and shorten, and our glut muscles to become deactivated. This combination changes how we move and walk and can lead to chronic back pain.
Hunching our shoulders forward when sitting at a desk or in front of a computer can shorten the pectorals and the large muscles under the armpits (latissimus dorsi). This is an example of adaptive shortening, where muscles and connective tissues generally shorten and become "tight" over time due to being chronically held in shortened positions.
Adaptive shortening of the musculature around the hips, shoulders, and neck is extremely common, and most of us are likely experiencing some level of adaptive shortening as a result of our daily lives. The muscle groups most commonly associated with adaptive shortening include the hamstrings and hip flexors, which are dramatically shortened in the sitting position.
To relieve hunched shoulders, it is important to focus on stretching the chest and arms. Some simple stretches that can be done at home include chest stretches, upper arm stretches, and arm circles. Additionally, exercises such as the reverse fly can help improve poor posture.
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Sitting deactivates glut muscles
Sitting for extended periods can negatively affect our health. Prolonged sitting can cause adaptive shortening of muscles, leading to tightness and stiffness in the hamstrings, hips, and back. This is because certain muscle groups, such as the hip flexors and hamstrings, remain in a shortened position and rarely get lengthened.
The gluteal muscles, particularly the gluteus medius, are also affected by prolonged sitting. The gluteus medius is one of the three main muscles in the buttocks and its job is to stabilise the pelvis and hips. When we sit for long periods, the gluteus medius weakens and can stop functioning properly, a condition known as "dead butt syndrome" or "gluteal amnesia". This can lead to chronic back pain and changes in gait.
To prevent issues with the gluteus medius, it is important to move and change positions frequently throughout the day. Getting up every 20 minutes is optimal. Additionally, a regular routine of strengthening exercises for the gluteus medius can help, including side clam exercises, straight leg raises into hip abduction, side planks, single-leg balance activities, and step-downs.
Furthermore, exercises such as donkey kicks can be included in a warm-up routine to activate the glutes before a workout. Physical therapists can also help by testing gluteus medius strength and developing a treatment program to address issues caused by prolonged sitting.
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Frequently asked questions
Adaptive shortening refers to the physiological process where muscles and connective tissues generally shorten their length or become "tight" over time as a result of being chronically held in shortened positions.
The muscles that shorten when sitting include the hamstrings, hip flexors, gastrocnemius and soleus muscles in the calf, and the adductors (the large muscles on the inside of the thigh).
Sitting for long periods can cause tight hips, lower back pain, knee pain, and even lead to chronic back pain. It can also cause poor posture, which can put strain on your spinal discs.
To prevent or reduce the negative effects of muscles shortening when sitting, it is important to stretch and strengthen the affected muscles. This can include performing stretches for the lower back, hips, and upper back, as well as exercises to improve core strength.
