Read on to see if you need to get your rear back in gear!
We all know that sitting for extended periods of time can negatively affect our health — but its role in weakening the muscles in your behind is a lesser known concern.
Research has linked too much sitting to heart disease, obesity, diabetes, even cancer. But there’s another health risk from sitting all day that most people don’t know about: gluteal amnesia, or dead butt syndrome. Your glutes literally forget how to work properly, so when the biggest muscle in your body “goes on vacation”, it leaves the rest of your body parts to pick up the slack.
The gluteal muscles (a group of three muscles that make up the buttocks) help power us through many activities, from walking and carrying heavy things, to performing both cardio and strength exercises. Since the glutes normally help stabilize the pelvis, gluteal amnesia can lead to lower back and hip pain, as well as knee and ankle issues, as the body tries to compensate for the imbalance.
As a certified fitness trainer with 30years of experience working with both active and deconditioned adults, I would say most people I see start with less than optimal glute activation, muscle intelligence and strength. The good news is, everybody’s butt gets better with training and a few lifestyle adjustments.
Get your rear in gear again!
Start with this quick test to see if your glutes are “plugged in” and responding to your nervous system: Lie faceup on the ground, make the effort to “squeeze” your right butt cheek, then release. Do the same with the left cheek. Hopefully you’ll be able to feel your glutes engage. If not, keep practicing until the lines of communication are working again so you can reliably turn them on and off.
When working out, incorporate simple exercises to target the activation of gluteus medius, minimus and maximus: floor bridge, side lying clamshell and birddog. Follow up with strength exercises like squats, lunges and deadlifts. Always drive through your heels to fire those glutes in standing exercises.
It's also important to stretch the opposing muscles that could hamper your body's ability to activate and engage the glutes. Try foam rolling and stretching the hip flexors, quadriceps and adductors (inner thighs) prior to your workouts.
Lastly, the best way to avoid gluteal amnesia is to mix up your daily routine. During the workday, be sure to get up and walk around occasionally. Sit on an exercise ball for part of the day. Spend some time standing up, working at a high countertop. You can also work your glutes (secretly!) literally anywhere: Stand tall, tuck your tailbone and flex your glutes as hard as you can for five counts. Release, then repeat 10 times.
Still not sure about what to do? No problem. If you have questions, I have answers.
Let's work together to optimize your health and fitness today!
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