Image: Ergonomic Safety Program Logo


OK, we're going to talk about something that many of us prefer to avoid. The spread.  You know what we mean, the spread that we get from sitting for many hours at the computer; the feeling that your derrière is a little wider at the end of the day. Maintaining strong gluteal muscles helps in preventing a widening of our behind and in promoting back and torso
strength.  Strengthen your gluteal muscles and reduce the spread when you TIGHTEN UP.


Sit comfortably back in your chair and let your whole body relax.  Breathe diaphragmatically for one or two breaths.  Gently tighten your abdomen to about 20% of your strength and hold throughout this exercise. Tighten your right buttock to about 80% of your strength, hold for 5 seconds and let go. Tighten your left buttock to about 80% of your strength, hold for 5
seconds and let go. Slowly alternate from right to left, tightening and relaxing, holding for 5 seconds each.  Continue to breathe diaphragmatically while holding slight tension in your abdominal muscles. 

Alternate for about 1 minute, then let go of all tension in your body.

Optional:  Tighten and relax one side for a minute, then shift to the other side.

Stand up and do this, feeling as if you are lifting your buttock up.

Stand leaning against a wall with your hands, and fully tighten your abdominal muscles when tightening your gluts.

Do this when:

--Working at the computer

--Talking on the phone

--Sitting in a meeting

--Driving to work

Do this or other large movements every 20 minutes.

The Institute for Holistic Healing Studies and Human Resources sponsor the distribution of Healthy Computing Email Tips. Copyright 2009 Erik Peper, Ph.D. and Katherine Hughes Gibney. Permission to copy and distribute Healthy Computing Email Tips for personal use is granted. Distribution or copying of Healthy Computing Email Tips for commercial purposes is prohibited without prior written consent of the copyright holders.
SF State Home