{"id":4181,"date":"2014-01-23T23:05:39","date_gmt":"2014-01-24T06:05:39","guid":{"rendered":"http:\/\/arizonafoothillsmagazine.com\/fitness\/?p=4181"},"modified":"2014-01-23T23:05:39","modified_gmt":"2014-01-24T06:05:39","slug":"10-ways-combat-dead-butt-syndrome","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/10-ways-combat-dead-butt-syndrome\/","title":{"rendered":"10 Ways to Combat \u201cDead Butt Syndrome\u201d"},"content":{"rendered":"
\"464315305\"<\/a>
Do you have Dead Butt Syndrome?<\/figcaption><\/figure>\n

Do you have \u201cDead Butt Syndrome\u201d? I do. No, it doesn\u2019t mean my butt\u2019s been given the Last Rites; It\u2019s when your glutes don\u2019t fire because your hips are too tight, which can lead to lower back and hip pain, tight IT bands and injury\u2026 and a fanny as flat as a pancake. It\u2019s especially common in runners, but it can also hit cyclists and yogis. The good news is you can avoid it and even reverse it with a few simple tweaks. Here, Kevin Olson, a Master Trainer at Kinesis Konnection<\/a>, tackles Dead Butt Syndrome and gives us some simple strategies to revive our rears (and prevent those pesky injuries)\u2026
\n
\nWhat the heck is Dead Butt Syndrome and how to prevent it\u2026<\/b>
\nYour glutes are arguably the most important muscles the human body has. They are the most powerful hip muscles and are extremely important when it comes to human kinetic movement. That said, when they\u2019re not working correctly, other muscles must work harder to accomplish whatever movement is being done. Over time, chronic injury such as IT band syndrome or low back pain are likely to occur. This issue is referred to as Dead Butt Syndrome.<\/p>\n

Dead Butt syndrome can be caused by too much sitting<\/b>\u2026
\nThink about how many hours a day we are sitting. Most of us commute to a desk job and then we come home and watch TV. All that sitting adds up \u2013 and causes your hips and knees to flex while putting the glutes in an elongated and relaxed position. Over time, the hip flexors become tight and weak\u2026 and before you know it the brain has forgotten how to contract the glutes, and they become \u201cdead,\u201d so to speak.<\/p>\n

Dead Butt syndrome can be prevented or reversed\u2026
\n<\/b>The solution: Lengthen the hip flexors and strengthen the glutes. When a muscle is stretched, it allows the brain to cut off stimulation to that muscle and stimulates the opposite muscle to contract. A great way to accomplish this is to foam roll the hip flexors and quads, and then stretch them out. Then end with glute strengtheners like hip extensions or simply squeeze the glutes together and hold for a few seconds. Repeat these exercise until the muscles feel fatigued, rest, then repeat. In no time, the glutes will \u201crise from the dead\u201d and allow for natural hip motion and a more efficient gait pattern.<\/p>\n

\"Stretch<\/a>
Stretch out those hip flexors first to better engage the glutes during exercise<\/figcaption><\/figure>\n

Here are a few more things you can do to get your glutes back in the game\u2026<\/b>
\nBefore exercise<\/span><\/strong>
\n-Foam roll your hip flexor and quads
\n-Stretch your hip flexor and quads
\n-Fire up your glutes with simple exercises like hip extensions, reverse lunges and bodyweight squats<\/p>\n

During exercise<\/span><\/strong>
\n-Pay attention to what muscles are being used
\n-Always move from the hips first when doing multi-joint movements (lunges or squats)
\n-Think about rotating your pelvis backwards to better engage\u00a0gluts\u00a0and abdominal muscles<\/p>\n

After exercise<\/span><\/strong>
\n-Stretch your hip flexor and quads again<\/p>\n

Helpful everyday tips<\/span><\/strong>
\n-Stand on a regular basis (too much sitting weakens glutes)
\n-Walk more (think about walking with the hips, not the knees)
\n-Practice squeezing the butt muscles regularly (the more they contract, the more\u00a0\u201cawake they stay)<\/p>\n

\"Kevin<\/a>
Kevin Olson, Master Trainer at Kinesis Konnection<\/figcaption><\/figure>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"Don\u2019t laugh, Dead Butt Syndrome is way more common than you think \u2013 and could be causing you pain and injury\n","protected":false},"author":3,"featured_media":4182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[62],"tags":[70],"class_list":["post-4181","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","tag-featured","cs-entry","cs-video-wrap"],"yoast_head":"\n10 Ways to Combat \u201cDead Butt Syndrome\u201d<\/title>\n<meta name=\"description\" content=\"Don\u2019t laugh, Dead Butt Syndrome is way more common than you think \u2013 and could be causing you pain and injury\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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