This entry was posted on Dec 14, 2023 by Charlotte Bell.
The tech age has introduced with it a number of well-known maladies. I wrote about Textual content Neck and Textual content Claw method again in 2015. However I came upon solely just lately about one more bodily byproduct of an excessive amount of desk sitting with a relatively dramatic title: Lifeless Butt Syndrome.
By now, you’ve in all probability heard the phrase “sitting is the brand new smoking.” Analysis has proven that sitting for lengthy hours in entrance of a pc may cause a variety of adversarial well being results, and may even shorten our lives. Right here’s what the Mayo Clinic has to say:
“Analysis has linked sitting for lengthy intervals of time with plenty of well being considerations. They embody weight problems and a cluster of situations — elevated blood strain, excessive blood sugar, extra physique fats across the waist and unhealthy levels of cholesterol — that make up metabolic syndrome. An excessive amount of sitting general and extended intervals of sitting additionally appear to extend the chance of dying from heart problems and most cancers.”
Whereas the Mayo Clinic didn’t point out Lifeless Butt Syndrome, we will add that to the record.
What Causes Lifeless Butt Syndrome?
Lifeless Butt Syndrome, extra delicately known as “Gluteal Amnesia,” happens after we habitually sit for lengthy intervals. Jobs that require numerous pc time, or just dwelling a sedentary life-style and eschewing train might be culprits.
Once we sit for lengthy intervals, over time, our hip flexors shorten. This causes an anterior tilt within the pelvis that hold the glutes from having the ability to contract absolutely. Not solely can this trigger the glutes to go dormant, however it will possibly additionally trigger issues within the low again and legs.
Our glutes, together with gluteus maximus, medius and minimus, work collectively to maintain us upright. They’re key in propelling us ahead after we stroll or run. The glutes stabilize the pelvis and hold it aligned. These highly effective muscle mass are the first hip extenders. They, together with different muscle mass of the posterior chain, enable us to stroll, climb stairs, choose issues up off the ground (and rise again as much as standing), carry heavy objects and stand on one leg. In a phrase, sturdy glutes are very important to on a regular basis functioning.
How Do You Know if Your Glutes Have Gone Dormant?
Listed below are a couple of of the indications that you just is likely to be experiencing Lifeless Butt Syndrome:
- Tight hip flexors may cause issue in standing upright. This might lead to low again ache and poor posture typically. In the event you discover that your torso leans ahead a bit, this may very well be the results of tight hip flexors.
- Lifeless Butt Syndrome may cause poor stability. When our glutes can’t contract, our complete our bodies lose stability. If we’re chronically bent ahead due to inactive glutes and tight hip flexors, our skeletons can’t align correctly, which may throw our stability off.
- Inactive glutes would possibly trigger you to really feel weak spot in your decrease physique throughout train corresponding to yoga, mountain climbing, strolling, operating or bicycling. You would possibly really feel as in case your glutes don’t have interaction whenever you attempt to contract them throughout yoga or different train.
- Over time, it’s possible you’ll start to expertise knee or foot ache due to the misalignment of your skeleton.
- You could be extra susceptible to points corresponding to patellofemoral syndrome, iliotibial (IT) band syndrome, piriformis syndrome and herniated discs.
How Can Yoga Assist Reawaken Your Glutes?
The excellent news is that Lifeless Butt Syndrome doesn’t must be our everlasting state. With focused train, we will reactivate our glutes, typically inside a couple of months. There are many yoga poses that strengthen the glutes and/or stretch the hip flexors. Along with strengthening, stretching the glutes to facilitate blood circulate can be a good suggestion.
Whereas the poses beneath should not the one ones that may assist get up your glutes, they’re all simply accessible to yoga practitioners of all physique varieties and expertise ranges. When you’ve practiced these for some time, see in case you can provide you with extra poses that activate your glutes.
6 Yoga Poses for Lifeless Butt Syndrome
Parsva Balasana (Fowl Canine Pose with Variation)
Parsva Balasana stabilizes the core (back and front), promotes stability and prompts the glutes. This submit describes the essential model of the pose.
In the event you’d wish to juice it up a bit, loop a resistance band across the insteps of each toes. Stretch your proper leg again, then return to arms and knees, preserving each arms on the ground, and preserving your torso secure. Repeat this motion 10 to fifteen occasions, then swap to the left leg. You’ll wish to begin with a light-weight band and progress to the subsequent stage of resistance band when the train begins to really feel too simple.
Anjaneyasana (Crescent Lunge Pose)
So as to have the ability to contract the glutes utterly, the hip flexors should be capable of lengthen. Lunge poses stretch the quadriceps and hip flexors. There are different poses that may make it easier to stretch your hip flexors, corresponding to Supta Ardha Virasana (Reclining Half Hero’s Pose). However Crescent Lunge is less complicated on the knees, since your again knee is just not hyperflexed within the pose. Whilst you’re within the pose, have interaction the glutes of your again leg. Take 5 to 10 deep breaths on all sides.
Virabhadrasana I & II (Warrior I & II Poses)
Warrior I & II are much like Crescent Lunge in that they stretch the hip flexors. Additionally they provide the alternative to actively have interaction the glutes of your again leg. I discover this glute motion to be notably useful in Virabhadrasana II.
Salabhasana (Locust Pose)
Child Backbends are among the strongest poses for strengthening the again physique, together with the glutes. Whenever you apply Locust Pose and its variations, the muscle mass in your again physique are the only drivers of the motion. In poses corresponding to Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Dealing with Canine Pose), the assist of your arms takes among the work out of the again. However within the Salabhasana, your again muscle mass, together with the glutes, are doing all of the work. The variations the place you carry your legs are essentially the most highly effective glute activators.
Setu Bandha Sarvangasana (Bridge Pose)
Bridge Pose, like Locust Pose and plenty of different backbends, prompts the again physique muscle mass. You may enhance the butt-busting advantages by practising with a 10-pound Yoga Sandbag positioned throughout your hip joints. You may both keep within the pose for five to 10 deep breaths, or do 10 to fifteen repetitions, shifting comparatively slowly out and in of the pose.
Supta Ardha Padmasana (Reclining Half Lotus Pose)
After practising partaking the glutes, it’s vital to stretch them out as properly. This can assist enhance blood circulate to the muscle mass. Gomukhasana (Cow Face Pose) is without doubt one of the only poses for stretching the hip rotators and extenders. However Cow Face Pose might be tough for some folks’s knees. Reclining Half Lotus Pose is a extra accessible possibility. You may all the time apply each poses, in fact. However apply Reclining Half Lotus Pose first, to arrange your hips for Gomukhasana.
Wrapping It Up
The poses above are among the only poses I do know to counteract Lifeless Butt Syndrome, however there are loads extra within the yoga canon. Additionally, the poses listed above don’t embody any twists or lateral bends. Remember to sprinkle a few of these actions into your apply so that you just handle all of the alternative ways your backbone can transfer out of its impartial place.
Then, simply as vital, take time to apply Savasana (Corpse Pose) after you apply. This can make it easier to combine the work you’ve carried out.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and commenced educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.
