Wellness
If you work a desk job… probably.
Its impossible to ignore something with a name likedead butt syndrome.
Is it alive and well?
Or is it… dead?
Milica McDowell, DBT, a physical therapist, certified exercise physiologist, and VP of operations atGait Happens.
The longer you sit, the more likely it is for your butt to check out.
If you don’t use your glutes throughout the day by walking, standing, stair climbing, etc.
they tend to forget what their job is, leading to dead butt syndrome, she tells Bustle.
Signs of weaks buns include numbness, pain, muscle fatigue, and poor posture, among others.
The good news is there are plenty of ways to prevent this from happening to you.
Its also helpful to know that your cheeks arent actually dead.
According to McDowell, back pain and poor posture are other sure signs.
When this muscle group temporarily goes on vacation the rest of your body is going to feel it.
That can cause soreness and muscle imbalances if it goes on for a long period of time.
According to Trachman, dead butt syndrome can also impact how you feel during a workout.
What Causes It?
Sitting more than you stand or walk is the primary culprit of dead butt syndrome, says McDowell.
Think sitting all day for work, sitting while you commute, and then sitting more at home.
And it only gets worse if you skip training your glute muscles during a workout.
This is really an area of the body where if you don’t use it you’ll lose it!
So train that booty!
Havingbad posturecan also play a role.
Here are a few recommendations from the pros.
Go on a walk outside, take the stairs, or do a few laps around the office.
This habit will also help reverse dead butt syndrome thats already set in.
Try a yogicpigeon pose, the bendy90-90 stretch, and adownward facing dog.
Trachman suggests starting with a round ofclamshellsto work your hips and butt.
This move involves lying on your side, bending your knees, and opening and closing your top leg.
Keep your feet firmly together as you slowly open your knee, kind of like a clam.
Pause at the top, then slowly lower your knee back down again.
Repeat two to three sets of 10 reps on each side a few times a week.
Theglute bridgeis another good go-to when you gotta wake up your butt.
Lie on your back with both knees bent and your feet planted on the floor hip-width apart.
Hold at the top, slowly lower your hips back to the floor, and repeat.
Do three sets of 10 reps a few times a week.
This one goes without saying, but McDowell also recommends rounds oflunges and squats.
These tried and true glute burners will work wonders when it comes to keeping your booty strong.
Do them on the regular, and the rest of your body will thank you.
Studies referenced:
Buckthorpe, M. (2019).ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS - A CLINICAL COMMENTARY.
Int J Sports Phys Ther.
PMID: 31440415; PMCID: PMC6670060.
