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 lately about yet one more bodily byproduct of an excessive amount of desk sitting with a relatively dramatic identify: 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 could cause a variety of antagonistic well being results, and might even shorten our lives. Right here’s what the Mayo Clinic has to say:

“Analysis has linked sitting for lengthy durations of time with quite a few well being issues. They embrace weight problems and a cluster of situations — elevated blood stress, 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 durations of sitting additionally appear to extend the chance of demise from heart problems and most cancers.”

Whereas the Mayo Clinic didn’t point out Lifeless Butt Syndrome, we will add that to the listing.

What Causes Lifeless Butt Syndrome?

Lifeless Butt Syndrome, extra delicately referred to as “Gluteal Amnesia,” happens once we habitually sit for lengthy durations. Jobs that require numerous laptop time, or just residing a sedentary way of life and eschewing train may be culprits.

Once we sit for lengthy durations, over time, our hip flexors shorten. This causes an anterior tilt within the pelvis that hold the glutes from having the ability to contract totally. Not solely can this trigger the glutes to go dormant, however it might probably 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 once we stroll or run. The glutes stabilize the pelvis and hold it aligned. These highly effective muscle tissues are the first hip extenders. They, together with different muscle tissues of the posterior chain, enable us to stroll, climb stairs, decide 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 number of of the indications that you simply may be experiencing Lifeless Butt Syndrome:

• Tight hip flexors could cause problem in standing upright. This might lead to low again ache and poor posture basically. Should you discover that your torso leans ahead a bit, this might be the results of tight hip flexors.
• Lifeless Butt Syndrome could 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 might throw our stability off.
• Inactive glutes would possibly trigger you to really feel weak spot in your decrease physique throughout train resembling yoga, climbing, strolling, working or bicycling. You would possibly really feel as in case your glutes don’t interact once you attempt to contract them throughout yoga or different train.
• Over time, chances are you’ll start to expertise knee or foot ache due to the misalignment of your skeleton.
• Chances are you’ll be extra liable to points resembling 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 need to be our everlasting state. With focused train, we will reactivate our glutes, usually inside a number 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 circulation can be a good suggestion.

Whereas the poses beneath are usually 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 (Chook Canine Pose with Variation)

Parsva Balasana stabilizes the core (back and front), promotes stability and prompts the glutes. This put up describes the fundamental model of the pose.

Should you’d wish to juice it up a bit, loop a resistance band across the insteps of each ft. Stretch your proper leg again, then return to fingers and knees, holding each fingers on the ground, and holding your torso secure. Repeat this motion 10 to fifteen occasions, then change to the left leg. You’ll need to begin with a light-weight band and progress to the following degree of resistance band when the train begins to really feel too straightforward.

Anjaneyasana (Crescent Lunge Pose)

So as to have the ability to contract the glutes fully, the hip flexors should be capable to lengthen. Lunge poses stretch the quadriceps and hip flexors. There are different poses that may aid you stretch your hip flexors, resembling Supta Ardha Virasana (Reclining Half Hero’s Pose). However Crescent Lunge is less complicated on the knees, since your again knee shouldn’t be hyperflexed within the pose. Whilst you’re within the pose, interact 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 just like Crescent Lunge in that they stretch the hip flexors. In addition they provide the alternative to actively interact the glutes of your again leg. I discover this glute motion to be significantly useful in Virabhadrasana II.

Salabhasana (Locust Pose)

Child Backbends are a few of the strongest poses for strengthening the again physique, together with the glutes. Whenever you observe Locust Pose and its variations, the muscle tissues in your again physique are the only real drivers of the motion. In poses resembling Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Dealing with Canine Pose), the help of your arms takes a few of the work out of the again. However within the Salabhasana, your again muscle tissues, together with the glutes, are doing all of the work. The variations the place you elevate your legs are essentially the most highly effective glute activators.

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose, like Locust Pose and lots of different backbends, prompts the again physique muscle tissues. You’ll be able to improve the butt-busting advantages by training with a 10-pound Yoga Sandbag positioned throughout your hip joints. You’ll be able to 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 training partaking the glutes, it’s vital to stretch them out as effectively. This can assist improve blood circulation to the muscle tissues. Gomukhasana (Cow Face Pose) is likely one of the handiest poses for stretching the hip rotators and extenders. However Cow Face Pose may be difficult for some folks’s knees. Reclining Half Lotus Pose is a extra accessible choice. You’ll be able to at all times observe each poses, after all. However observe Reclining Half Lotus Pose first, to arrange your hips for Gomukhasana.

Wrapping It Up

The poses above are a few of the handiest 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 embrace any twists or lateral bends. Be sure you sprinkle a few of these actions into your observe so that you simply handle all of the other ways your backbone can transfer out of its impartial place.

Then, simply as vital, take time to observe Savasana (Corpse Pose) after you observe. This can aid you combine the work you’ve finished.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply 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 Purple Rock Rondo, whose DVD received two Emmy awards in 2010.