What is Dead Butt Syndrome
What is gluteal amnesia & why do I need to save my butt from it?
You are probably thinking: "Can you still be saved? What the hell ... wuh ?!"
Admittedly it might sound a bit strange, but read on, here you will find an explanation of what the "Dead Butt Syndrome" is all about. This is especially exciting for all those who sit or stand a lot in their everyday life and often suffer from lower back pain.
Most of us know this: our back hurts after a long day at the desk or in the car. Unfortunately, the average consumer simply does not know what will help against it in the long term. Above all, we just think about our backs and run to the massage or make warm compresses.
We have to get to the cause of the problem and it is a little below the back. In German, the technical term "gluteal amnesia" is used for this, which means something like: Your bottom forgets what it is actually made for. If you are now wondering what our bottom tester is actually good for, if not for sitting softly, then here is the answer: Our bottom keeps us upright.
In English the problem is referred to as "Dead Butt Syndrome". "Dead Butt" - "Toter Po", that sounds a little exaggerated at first. But if you take a closer look at our four letters, it is not that strange. If we park our bones in the office chair for hours, not only do we wither away, but also our bottom, which has also forgotten what its real job is.
The result: Among other things, it can shorten the hip flexor, which belongs to the muscle group of the buttocks. By shortening it, the natural pelvic rotation is restricted and we can then completely forget about a healthy posture.
This often causes pain, mostly in the lower back. But it can also be the cause of seemingly inexplicable pain in the knees and ankles.
These exercises will get your butt in top shape!
Far too seldom do we realize that our buttocks muscles are less responsible for filling in the tight jeans than for our upright posture. By sitting forever, we are not doing our buttocks or our health a favor. So we should reactivate our downside as soon as possible.
Against gluteal amnesia: lift your pelvis!
The bridge is a great exercise for your butt! In addition, abdominal and back muscles are trained.
To do this, lie relaxed on your back with your arms stretched out, but loosely next to your body. Stand your legs up so your heels are almost touching your fingertips. Now tense your stomach and bottom and lift your pelvis off the floor so that your knees, thighs and shoulders form a straight line. Hold the position for 3 seconds. Slowly lower your pelvis to just before the floor and lift it up again.
Start with 12 x 2 repetitions. If you are already advanced, increase the repetitions.
Against gluteal amnesia: Leg-Lift (leg lifter)
The four-legged leg lift is an absolute classic among the buttocks exercises.
Get on all fours, prop yourself up on your knees and elbows. Pull your belly button towards your spine so that you have enough upper body tension. Lift one leg, bent at hip level, parallel to the floor. Keep pushing the soles of your feet towards the ceiling. Switch legs after 12 repetitions. Complete 2 sets per leg.
Against gluteal amnesia: side kick
Get into the quadruped position and support yourself on your forearms. Lift one leg and kick it up to the side at a slight angle. When kicking sideways, make sure your back is straight and move your leg in a controlled sideways movement. 3 times 12 kicks per leg. Do the movement at your own pace.
Please do not forget, if you are in serious pain, please contact a doctor immediately.
Better Posture, Less Pain: The 3 Best Back ExercisesVideo by Jutta Eliks
30-day butt challenge: in one month to a crisper butt!
OMG! This is what happens to your butt when you sit all day
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