Sitting for too long can cause dead butt syndrome. Move for 10 minutes every hour you sit.

　　Sitting for a long time healthy The harm caused is well known. It increases the risk of heart disease, cancer and risk of diabetes and even shortened lifespan. However, there’s another side effect you may not be aware of – dead butt syndrome. Dead glute syndrome, also known as gluteal amnesia, refers to the relaxation of the gluteal muscles and inflammation of the gluteus medius muscle after sitting down. If you sit all day, the gluteal muscles will forget how to recover and remain relaxed even when standing up or exercising.

　　In fact, gluteal amnesia is really not funny. It makes the buttocks become flat and loose, which greatly affects the appearance and affects the function of other parts of the body. Such as thick thighs and back pain. Exercise physiologists believe that sitting for long periods of time restricts blood flow and causes gluteal amnesia, which can lead to hip pain, low back pain and ankle problems. The gluteal muscles cannot bear body weight for long periods of time, and sitting for long periods of time reduces the body's ability to utilize the incredible strength of the gluteal muscles. The continued flexed position of the hip and the compression of the tissues shut down the function of the gluteal muscles, which is how the term "dead butt" came about.

　　People who experience "dead butt syndrome" may experience the familiar feeling of a part of their body "falling asleep." Mark Brendon, director of the Ergonomics Center at Texas A&M University, believes that the term for this feeling is "paraesthesia" and it is caused by nerve An abnormal sensation experienced in the body due to pressure or irritation. Symptoms of paresthesia range from mild to severe and may be transient or long-lasting.

　　How do you know you have dead butt syndrome?

　　The main cause of this disease is inactivity, so if you sit in an office chair for several hours a day, your risk increases. Multiple studies have shown that sitting for long periods of time has a significant impact on how effectively people contract and use their gluteal muscles.

　　When the gluteal muscles shut down their function due to lack of activity and stimulation, it puts stress on other muscles and joints and has the effect that the weaker muscles have to do the work of the stronger glutes. If left untreated, this can lead to a phenomenon called "synergistic dominance" ； In this case, the smaller accessory muscles in the hips and legs are taking over the movement and controlling the forces on the hips, spine, and lower back.

　　Tight hip muscles are also a major culprit in dead butt syndrome. If you lack sufficient flexibility, your glutes will lose strength ； Everyday movements are so challenged that the gluteus maximus cannot gain enough strength to fully participate in them. The gluteus maximus is a large muscle that requires a lot of movement to activate and complete the work it is meant to do.

　　Choose the wrong one exercise Dead hip syndrome can also be caused by movement or incorrect execution of exercise movements. When trying to activate the glutes, we often see trainers and fitness enthusiasts perform exercises that don't make the glutes respond stronger than before.

　　How to prevent dead butt syndrome?

　　The function of the gluteus maximus is to increase strength and speed. To maintain its function at its peak or optimal state, regular exercise is required, including climbing, squatting, running, standing with legs split forward and backward, and walking.

　　The best way to prevent dead butt syndrome is to stay physically active. If you sit for long periods of time, it's recommended that you get up, stretch, and move around occasionally as a way to keep your gluteal muscles active throughout the day.

　　A good rule to follow is to get up and move around for 10 minutes every hour you sit to reactivate your glutes and prevent them from falling asleep.

　　Stretching before and after a workout is also key to avoiding glute amnesia, especially for distance runners and cyclists who need to stretch their hip flexors. This will allow the gluteus medius (one of the three gluteal muscles) to be properly strengthened, eliminating mutual inhibition.

　　Return gluteal muscles to normal exercise movements

　　Dead butt syndrome can be reversed with regular exercises that target three gluteal-related muscles. An American newspaper website said that the following five movements can activate the gluteal muscles.

　　1. Wide squat jump

　　How to do it: Stand with your feet slightly wider than shoulder-width apart; squat to a 90-degree angle; use the strength of your gluteal and quadriceps muscles to jump as high as possible, and gently fall back to the original squatting position.

　　2. Use elastic bands to do side steps

　　How to do it: Tie an elastic band above the ankle； Bend your knees and take 10 steps to the left, then 10 steps to the right. This exercise strengthens the gluteus medius and minimus muscles while activating most of the gluteus maximus muscles.

　　3. Side lunges

　　How to do it: Stand with your feet together, then take a big step to the right as far as possible, bend your left knee at a right angle; straighten your right leg; do the same action on the other side of your body.

　　4. Kettlebell Squats

　　How to do it: Stand with your feet hip-width or slightly wider apart; grab the handle of the kettlebell and lift it to your chest, elbows close to your body; perform a squat with your butt directly over your heels; as you lower your body, keep the kettlebell above your bust line to protect your lower back from pressure.

　　5. Climb the steps sideways

　　How to do it: Find a stable surface that is strong enough to support your weight and is at least as high as your knees; stand sideways, place your right foot on the surface, and use your glutes, quadriceps, and core muscles to climb up the steps. Repeat 10 times; do the same action on the other side of your body.

　　Another bonus exercise is to squeeze your glutes occasionally throughout the day. Doing this will help ignite the muscle and restore its motor function.

　　There are also products on the market that can be used to prevent gluteal amnesia. For example, some cushions are specifically designed to relax under pressure while supporting your weight evenly.

　　When it comes to dealing with dead butt syndrome, the bottom line is this: If you start to feel tingling in your glutes, you should get up and walk around for a while. A quick climb up the stairs and a brisk walk can restore function to your gluteal muscles. (Reference website: Global Network)