Sedentary lifestyle and spending many hours sitting can leave serious consequences that not even sport can save people
Adults spend an average of 10 hours a day sitting, causing a whole series of tail atrophies.
For one, the hip flexor muscles — the psoas, iliac, quadriceps femoris rectus, and sartorius — become numb and shortened. On the other, his joint partners, the buttocks, lengthen (especially the middle).
The biggest problem is that these changes not only occur while sitting, but when you get up, your butt doesn’t seem to remember how to return to your original self. It is what is called gluteal amnesia and even athletes do not get rid of it.
“By spending so much time in passive and continuous stretching, it is more difficult to activate the butt when necessary,” explains Dr. Tomás Fernández Jaén, head of the CEMTRO Clinic Sports Medicine Service, according to El País.
Cycling also does not guarantee that the buttocks will not deform.
“It doesn’t matter how good and ergonomic the chair is, and how correct the posture is when sitting, your gluteus, whether you like it or not, is going to enter hibernation phase. If you are thinking that it could be something similar to when a member sleeps, forget it. It has nothing to do with that typical tickle. In fact, you don’t notice any discomfort at first. This is why it is also called dead butt syndrome, “he explains.
The ladder test
Although not feeling pain in the “buttocks”, it does not mean that it does not take its toll. The test may be climbing stairs, do they puncture your lower back? That means you have dead buttocks. It will also be perceived if the hamstrings (the muscle that runs the back of the thigh from the hip to the knee) complains when doing a step-up (going up to a drawer and raising the knee to the chest) or if the knees hurt when running . In this way it is clear that yes, even if you exercise you can not get rid of this syndrome.
The glutes are three muscles and each one has its favorite movements: the minor does the lateral strides well; in the middle, the sumo squats; and to the maximum the gluteal bridges.
Not even go for a run every day or riding a bike are a guarantee of not suffering it. And it is possible that you run without demanding too much on the glutes (something probable if you do not put uphill on your route). And cycling, for its part, is not a good friend of the buttocks: its function is to extend the hip and on the bicycle (especially the road bike), the hip is flexed. “The body is governed by the principle of economy in energy expenditure and muscle recruitment. If you do not need a certain number of muscle fibers to do an exercise, you will not recruit them,” says the expert.
Upon suspicion, it is recommended to visit the physical therapist. The test to see if your butt is still alive is simple.
Spending many hours sitting affects the buttocks.
It is called the Trendelenburg test or gait and consists of the patient lifting one leg and bending it at the knee until leaving it in a 90 degree position. Then you have to hold in balance for a few moments. Since the mission of the gluteus medius is to balance the pelvis, when it fails – as can happen when climbing a ladder or walking – the hip leans. If this is your case, it is a reversible situation. “There is no definitive structural damage, it is more a transient functional disorder“says the expert.
Despabilar to the rear
The body works with the philosophy of teamwork. One for all and all for one. When you spend too much time stretched something like if you do not remember how to contract again (hence the ‘amnesia’). The rest of the team has to carry the dead, never better said. “The lower limbs behave biomechanically as a kinetic chain. If a link is not able to carry out a physical activity, it normally affects it distally (to understand us, towards the muscle or joint below),” clarifies the expert.
So it’s time to give sleepy glutes some movement. “The first thing is to try not to sit for a long time in a row. Better to do it in short periods and get up from time to time. In addition, it is convenient to perform stretches. And the last thing is to establish a balanced muscular work of the entire pelvic girdle.” The glutes are three muscles and each one has its favorite movements when exercising. To the minor The lateral strides do well. In the middle, the sumo squats (with the toes spread out, legs wide apart and lowering the rear until it is at knee level).
By last, gluteus maximus works 100% on gluteal bridges (lying on your back raises your pelvis to the ceiling). And this is valid for all (sedentary, runners and cyclists). Conclusion: more cross training and less doing the same thing every day.
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