Have you ever heard of the dead buttock syndrome? It’s a problem that surprises many, but it’s extremely common, especially for those who spend too much time sitting.
When yours buttocks If they forget their main function, such as keeping you upright and helping you move, you may start to notice unexpected pain or a decrease in physical performance.
Don’t let this syndrome ruin your quality of life: read on to find out how to deal with it and restore vitality in your buttocks!
Causes of Dead Buttock Syndrome
The main cause of dead butt syndrome is a lifestyle sedentary. Spending long hours in a chair without adequate breaks can lead to gluteal amnesia.
This problem affects not only those who work in the office, but also those who travel by car for long distances or who often sleep in position fetal.
Don’t underestimate the power of inappropriate posture and its influences on your buttocks!
How to Recognize the Signs of the Syndrome
Recognize the signs of dead buttock syndrome it is crucial to prevent it. If you feel excessive pelvic tilt or unexplained cramps in your moles hamstrings During your workout, it’s time to take a break and evaluate the health of your buttocks.
Also bendings pelvic pain or lower back pain may be signs of inactive buttocks.
Importance of Exercises to Activate the Glutes
Reactivating your glutes is not only possible, but essential to prevent injuries and improve physical performance.
By integrating some simple practices such as frequent walking and climbing stairs into your daily routine, you will help awaken your gluteal muscles.
Here are 4 Exercises to Strengthen Your Buttocks
Glute Bridges
Lie on your back on the floor, with your arms at your sides and your knees bent. Gently lift your hips upward, pushing through your heels and squeezing buttocks.
Hold the position for a second, then come back down. Repeat 15-20 times. This exercise is fantastic for reactivating the gluteus maximus and improving pelvic stability.
Rainbow Taps
Get on all fours, with your knees under your hips and your wrists under your shoulders. Extend one leg behind, lifting it in an arc motion, carpeting out the opposite leg.
Return and repeat 15-20 times per leg. It will help improve the strength and mobility of the gluteus medius.
Tabletop Hip Adduction
Start on all fours, with your knees under your hips. Lift one leg out to the side like a dog at a fire hydrant.
Repeat 15-20 times on each side. This exercise will strengthen your inner thighs and stabilize your hip joint.
Side Plank Clamshell Thrust
Stand on your side, leaning on your elbow, with your knees bent. Lift your hips as you open your knees, keeping your heels together.
Repeat 12-15 times on each side. Not only does it activate your glutes, but it also improves core strength!
