The tech age has introduced with it a number of well-known maladies. I wrote about Textual content Neck and Textual content Claw approach again in 2015. However I came upon solely just lately about one more bodily byproduct of an excessive amount of desk sitting with a quite dramatic title: Useless 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 may cause a spread of adversarial well being results, and may even shorten our lives. Right here’s what the Mayo Clinic has to say:

“Analysis has linked sitting for lengthy durations of time with various well being issues. They embrace weight problems and a cluster of circumstances — 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 danger of loss of life from heart problems and most cancers.”

Whereas the Mayo Clinic didn’t point out Useless Butt Syndrome, we are able to add that to the checklist.

What Causes Useless Butt Syndrome?

Useless Butt Syndrome, extra delicately known as “Gluteal Amnesia,” happens after we habitually sit for lengthy durations. Jobs that require plenty of pc 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 absolutely. Not solely can this trigger the glutes to go dormant, however it will 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 after 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, choose 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 just is perhaps experiencing Useless Butt Syndrome:

• Tight hip flexors may cause issue in standing upright. This might end in low again ache and poor posture typically. For those who discover that your torso leans ahead a bit, this could possibly be the results of tight hip flexors.
• Useless Butt Syndrome may cause poor steadiness. When our glutes can’t contract, our entire 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 may throw our steadiness off.
• Inactive glutes would possibly trigger you to really feel weak spot in your decrease physique throughout train akin to yoga, mountain climbing, strolling, working or bicycling. You would possibly really feel as in case your glutes don’t interact whenever 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 susceptible to points akin to patellofemoral syndrome, iliotibial (IT) band syndrome, piriformis syndrome and herniated discs.

How Can Yoga Assist Reawaken Your Glutes?

The excellent news is that Useless Butt Syndrome doesn’t must be our everlasting state. With focused train, we are able to reactivate our glutes, typically 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 circulate can also be a good suggestion.

Whereas the poses beneath aren’t 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 Useless Butt Syndrome

Parsva Balasana (Hen Canine Pose with Variation)

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

For those who’d prefer to juice it up a bit, loop a resistance band across the insteps of each toes. Stretch your proper leg again, then return to fingers and knees, maintaining each fingers on the ground, and maintaining your torso secure. Repeat this motion 10 to fifteen instances, then change to the left leg. You’ll need to begin with a light-weight band and progress to the following stage of resistance band when the train begins to really feel too simple.

Anjaneyasana (Crescent Lunge Pose)

So as to have the ability to contract the glutes utterly, the hip flexors should be capable to lengthen. Lunge poses stretch the quadriceps and hip flexors. There are different poses that may allow you to stretch your hip flexors, akin to Supta Ardha Virasana (Reclining Half Hero’s Pose). However Crescent Lunge is simpler on the knees, since your again knee will not be hyperflexed within the pose. When 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. Additionally they provide the alternative to actively interact the glutes of your again leg. I discover this glute motion to be notably 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. While you observe Locust Pose and its variations, the muscle tissues in your again physique are the only real drivers of the motion. In poses akin to Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Going through Canine Pose), the assist 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 raise your legs are probably 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 may enhance the butt-busting advantages by training with a 10-pound Yoga Sandbag positioned throughout your hip joints. You may both keep within the pose for five to 10 deep breaths, or do 10 to fifteen repetitions, transferring comparatively slowly out and in of the pose.

Supta Ardha Padmasana (Reclining Half Lotus Pose)

After training partaking the glutes, it’s essential to stretch them out as properly. It will assist enhance blood circulate to the muscle tissues. Gomukhasana (Cow Face Pose) is among the simplest 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 may all the time observe each poses, in fact. However observe Reclining Half Lotus Pose first, to organize your hips for Gomukhasana.

Wrapping It Up

The poses above are a few of the simplest poses I do know to counteract Useless Butt Syndrome, however there are loads extra within the yoga canon. Additionally, the poses listed above don’t embrace any twists or lateral bends. Remember to sprinkle a few of these actions into your observe so that you just handle all of the alternative ways your backbone can transfer out of its impartial place.

Then, simply as essential, take time to observe Savasana (Corpse Pose) after you observe. It will allow you to combine the work you’ve carried out.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the creator of Aware Yoga, Aware Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book 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 folks sextet Pink Rock Rondo, whose DVD gained two Emmy awards in 2010.