These days, most of us are stuck at home because of the coronavirus outbreak, either practicing self-quarantine or working from home. So we might end up spending 5-7 hours a day (if not longer) sitting on the chair – and yes, that’s really a lot of time!
Maybe you’ve noticed your tush gets sore and your hip flexors become tighter after the long sitting hours. While the full concentration and minimal moving can be good for your career, (or your chair, possibly,) it’s definitely not that great for your butt.
One issue commonly associated with prolonged sitting is Gluteal Amnesia, also known as Dead Butt Syndrome. Read on and learn more about it.
Jump ahead to the part you’re interested in:
- What is gluteal amnesia?
- Who is prone to gluteal amnesia?
- How to prevent/combat gluteal amnesia?
- Coupons for Online Fitness Courses
What is gluteal amnesia?
If you spend hours a day sitting and not getting up every now and then to stand and walk, chances are your hip flexor gets shortened and tighter, which leads the gluteus muscles not engaging and working properly.
This is what we call gluteal amnesia, or Dead Butt Syndrome. As its name suggested, under the condition, gluteal muscles simply forget their main purpose – supporting the pelvis and keeping your body in alignment.
Inhibited gluteus muscles can cause pain in other parts of your body, say your lower back, knees, and ankles. Besides, the gluteus medius loses its shape due to the inability to contract the glutes, making your bottom flat, flabby, and saggy.
Who is prone to gluteal amnesia?
Unfortunately, no one is immune to this syndrome, even if you work out frequently. The fact is, glutes, if not used, become inactive.
If you think you might have the issue, fear not. The condition is reversible. Research shows that a sedentary lifestyle is the main culprit behind gluteal amnesia. To correct gluteal muscles, the first thing to bear in mind is moving more and sitting less. So, let’s break up long periods of sitting with periodic walks.
Doing exercises is another way to get gluteal muscles firing again – and yes, you’ll find a LOT of useful moves online, but you don’t have to try them all; just select one and stick in practicing it EVERY SINGLE DAY. The simple move we recommend that you do to enhance your glutes is Donkey Kicks, which is the best for the beginners!
How to prevent/combat gluteal amnesia?
To strengthen your gluteal muscles, try this simple move every day:
- Start on all fours with knees placed directly under hips and hands beneath shoulders.
- Engage your core. Keep your shoulders back and down, and your spine in neutral.
- Use the power of your right glute to balance and the power of your left glute to lift your leg.
- Lower your knee without touching the floor; lift again. Repeat 10 times and switch sides. Repeat 2 to 3 sets.
Tip: Exhale as you lift your leg. Keep your neck long.
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