Facts About Dead Butt Syndrome

What is dead butt syndrome?

The dead rear syndrome occurs when the muscles of the buttocks become little active, which weakens them over time. This can prevent their work from doing properly, which is to support and stabilize the pelvis, hips and back and keep your body in an adequate alignment.

The muscles of the weak buttocks make the surrounding muscles and other parts of the body compensate in excess, which can cause abnormal wear in the joints, pain, lesions and long -term health problems.

What causes dead butt syndrome?

The main offender of Dead Butt Syndrome: sitting.

You feel in your gloteus maximus muscle, the largest muscle in the body. Over time, sitting on a desk or on the couch makes the muscles of the buttocks adapt, alargate and lose the ability to contract or relax completely as they should.

Sitting for long periods of time also leads to the tight flexor muscles of the hip, the muscles that support daily activities such as walking, running and climbing the stairs.

The flexor muscles of the hip that are too tight make the buttock muscles on the opposite side of the hip are made longer and faster over time. This can cause pain and injury and affect the way it walks.

Sitting, lack of exercise and general sedentary lifestyle contribute to dead rear syndrome.

How do you know you have dead rear syndrome?

One way in which you can try the dead butt syndrome is to make a pelvic bridge.

Start lying on my back, knees folded with the ankles under the knees. Then, lift your hips until they are level with your knees. Do you feel any tension or cramp in the lower back or hamstrings? You can have dead stop syndrome.

Strengthening muscles and moving more can help with some symptoms of gluteal amnesia. But you must speak with your medical care provider if you think you can have dead rear syndrome. The most serious cases may need image tests to rule out other problems or a reference to a physiotherapist or sports medicine supplier for treatment.

Prevent dead rear syndrome

The dead rear syndrome worsens over time, so the good news is that it can take action every day to keep the syndrome at bay.

• Walk all day to break the time sitting.
• Take the stairs when possible.
• Establish a timer every hour as a reminder to get up and move.
• Add exercises and weight training in your routine.
• Consider using a standing desk if your configuration allows it.

Lee: It’s time for snacks (exercise)! >>

Dead Rear Syndrome Exercises

There are many different exercises and stretching that can increase blood flow to their buttocks and strengthen the areas that need to revive. You may want to consider:

Standing hip extension

• Start in a vertical standing position, holding a stable object for support.
• Lift one leg back, then slowly return to the initial position and repeat.
• Tip: Keep your back straight and keep your balance during exercise; You should not feel any down the back.

Buttock bridge

• Lying on the back with both knees bent at an angle of approximately 90 degrees and the flat shoulders on the floor and the palms to the roof.
• Lift your hips to the roof that participates in buttocks and abdominals.
• Keep for a few seconds and then lower your back.
• Tip: Think about pushing down through the heels for stability.

Hip hinge

• Stop with the hip feet with a neutral column.
• Keeping a soft curve on the knees, change your hips back while your trunk leans forward.
• Return to the vertical position pushing through the hips and muscles of the buttocks.
• Tip: Help keep your back neutral and flat keeping your chin slightly stuck towards your chest.

Hip flexor stretch

• Throw on the floor with a knee down and a knee up of you.
• Keeping your high body, change your hips uniformly until you feel a stretch at the front of the leg hip on the floor. Keep for 30 seconds and repeat with the other leg.
• Tip: Place a pillow under the knee if you have knee pain.