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Dead Butt Syndrome

Do you have amnesia of the butt? As funny as it sounds, dead butt syndrome is real. Gluteal amnesia is one of the perils of sitting for extended periods of time. Your hip flexors and quads become shortened restricting blood flow. As a result, your glutes which are the largest muscles in your body, get over stretched and become inflamed. This prevents them from firing properly (or at all) often resulting in hamstring injuries, lower back pain, planter fasciitis and deterioration of the cartilage in your knees. 

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Curious to know if your butt is alive and well? Try this, lie on your back with your feet on the floor and knees bent. Lift your hips until they are level with your knees. If you feel tension in your hamstrings or lower back, you have gluteal amnesia.

Here are some simple strategies for reawakening your glutes: For every hour of sitting, get up and move for 10 minutes. Throughout the day squeeze your butt, first both cheeks then each one individually. Squeeze your glutes when walking upstairs and uphill.  When standing or sitting, tuck and untuck your tail bone while squeezing your butt cheeks.

Give your hip flexors a stretch. Kneel on the floor. Put your left knee forward and your right knee down. Tuck your tail and bring your hip forward. Squeeze the butt of the back leg. Raise your right arm above your head, lean to the left for a long line of stretch. Now switch. If you are experiencing any of the symptoms of gluteal amnesia, let me help you get reacquainted with your body’s largest, most powerful muscle – the gluteus maximus.  Join me at my brand new 7000 sq ft gym at 120 Country Club Gate Ctr, Pacific Grove, California, available everyday from 4am-10pm. Call or text me today to get started (831)236-6199.

Selina Sabha - Owner and trainer of Fusion Fitness Pacific Grove
Selina Sahba

Fusion Fitness Owner, Fitness Writer, Trainer and Massage Therapist

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