Do you sit down Your butt may have a glutealamnesia – the unusual term for the dead butt syndrome.
But not in panic. Her butt is technically not dead and has deliberately not forgotten it. Glutealamnesia happens when you sit more than you stand, e.g. B. on a desk job. So if you spend hours a day on your Glutus Maximus for hours a day, the muscles in your butt may be on your life support. However, there are steps that you can (literally) take to prevent and strengthen your Glute game to improve your health as a whole.
What is Dead Butt syndrome?
Dead Butt syndrome occurs when her gluteal muscles become underactive, which makes it weak over time. This can prevent you from doing your job appropriately, namely to support and stabilize your pelvis, your hips and back and to keep your body in the right direction.
Weak gluten muscles mean that the surrounding muscles and other parts of the body overcompensate, which can lead to abnormal wear on joints, pain, injuries and long-term health problems.
What causes the dead butt syndrome?
The top perpetrator of the dead butt syndrome: sit.
You sit on your Gluteus Maximus muscle – the biggest muscle in the body. Over time, sitting at a desk or on the couch leads the adaptation and extension of GLUTE muscles and extends the ability to bring yourself together completely or to relax as you should.
Sitting for long periods also leads to narrow hip flexoruscels – the muscles that support everyday activities such as walking, running and climbing the stairs.
Hip flexoruscels that are too tight cause the buttocks on the opposite side of the hip in order to become longer and weaker over time. This can lead to pain and injuries and influence the way they go.
Sitting, lack of movement and a general sitting lifestyle contribute to the dead butt syndrome.
How do you know that you have a dead butt syndrome
One possibility of how you can test the DeadButt syndrome is to carry out a pelvic bridge.
Start by lying on your back, bent with your ankles under your knees. Next, lift your hips until they are balanced with the knees. Do you feel tensions or cramps in your lower back or in your lower back or knee tendons? You may have a dead butt syndrome.
Strengthening the muscles and moving more can help with some symptoms of buttons. But you should speak to your health service provider if you think you may have a dead butt syndrome. More serious cases may need imaging tests to rule out other problems or a transfer to a physiotherapist or sports doctor for treatment.
Prevention of the dead butt syndrome
The dead butt syndrome deteriorates over time. The good news is that you can take steps every day to keep the syndrome in check.
- Take a walks all day to separate the time I was sitting.
- If possible, take the stairs.
- Set a timer every hour to remember and move.
- Integrate moving and weight workouts into your routine.
- Consider using a standing switch if your setup allows this.
Read: It is (exercise) snack time! >>
TOT -Butt -Syndrom exercises
There are many different exercises and routes that increase blood flow to your buttocks and strengthen the areas that need to be revived. You may want to take into account:
Standing hip extension
- Start in an upright position and stick to a stable object for support.
- Lift one leg back, then slowly return to the starting position and repeat this.
- Tip: Keep your back straight and keep your balance during the exercise – you shouldn’t feel how you pull your lower back into the lower back.
Buttock
- Lying on the back and both knees are about a 90-degree angle and shoulders on the floor and the palms with a view of the ceiling.
- Lift your hips towards the ceiling, which attacks gluteal muscles and abdominal muscles.
- Hold down for a few seconds and then go down.
- Tip: Remember to push the heels down through the stability.
Hip hinge
- Stand off your feet with a neutral spine with the hip removal.
- Hold a soft curve in your knees and move your hips back while your trunk bends forward.
- Return to the upright position by pressing through your hips and gluten muscles.
- Tip: Keep your back neutral and flat by keeping your chin hidden in your chest.
Hip
- Knee on the floor with one knee down and a knee in front of you.
- Keep your body up and move your hips evenly forward until you feel a stretch of your bone’s hip on the floor. Hold for 30 seconds and repeat with the other leg.
- Tip: Put a pillow under your knee when you have knee pain.
The end result
It is up to them to climb out of their butt and take care of their drivers.
Sitting the whole day is bad for your health as a whole and the dead butt syndrome can lead to serious problems. But simple lifestyle decisions such as less sitting and moving more can help keep your glacial muscles in good health.
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