Our team of Center City health professionals love research and learning. So we were excited when the inquisitive editorial team at “Men’s Health” contacted us.
They wanted to know how to avoid and correct “Dead Butt Syndrome.” Specialists call it “Gluteal Amnesia.”
And while we knew about it, Dead Butt Syndrome wasn’t top of mind. So, we asked our center city health experts and physical therapists Josh Sabol and Carol Huegel to get a better handle on the problem.
They took a deep dive. Here’s what you need to know.
Our backside has three major muscle groups – the Gluteus Maximus, Medius and Minimus. They work together to help keep our hip joints moving, so we can walk effectively.
Gluteal Amnesia occurs when your Gluteus Medius stops “firing.” In other words, the Gluteus Medius has limited muscle movement. So, it becomes weak. And it starts to sag, which we call “Flat Butt Syndrome.”
You’re most likely to get Gluteal Amnesia if you sit for long periods of time. But as our team notes, it can also develop if your posture isn’t good. Slumping whether over your computer or just when you’re awake can lead to dead butt syndrome.
Per our Center City health team, Dead Butt Syndrome matters because it can cause severe pain and atrophy in your hamstrings.
This leads to faster hamstring muscle fatigue. And it often affects your posture. You can develop an “anterior pelvic tilt.” You’re pitched forward. This stresses your lower back. And it can cause pain and mobility problems.
Worried that you may have Dead Butt Syndrome? Here’s what our center city health professionals suggest:
Make an appointment to come in for a Physical Therapy Assessment with our PT’s. They’re Center City health experts.
We can evaluate. And if needed create a custom program to help you strengthen your glutes.
Looking to work on your own? That’s great, because almost daily corrective exercise is more effective.
We suggest a series of bridges, clam shells, hip abductions, pause squats and lateral band walks.
But our Center City health team has a gold standard got-to-do-it exercise for gluteal amnesia. That’s the dumbbell deadlift.
Why? Because as Tim puts it:
“With every rep you activate your glutes, lower back and inner thigh. They’re the key muscles to help get your Gluteus Medius back in shape.”
And they’re easy: Just grab a pair of dumbbells. Stand with your just upright and open. Place your feet just a bit wider than your hips with your knees a little bent. Then slowly hinge at your hips and keep your spine straight. Then reverse. And repeat 10 to 15 times.
In fact, even if you don’t have Dead Butt Syndrome, we suggest that you consider doing a set or two of dumbbell deadlifts at home every day.
If you won’t do deadlifts, try moving just 10% more every day. Because, action can be the best prevention.
Need to know more? Here’s what we told Men’s Health Online.
And if you have questions or want to schedule an Physical Therapy Evaluation, just contact us