Dead Butt Syndrome? Gentle Pilates Yoga Physio Program Fix!
Have you been sitting a lot lately? If you spend hours a day sitting and not getting up frequently to stand, walk, or otherwise move around, you may have experienced a problem commonly known as “dead butt syndrome” (DBS).This is a gentle Pilates Yoga Physio Program Fix!
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The clinical term for this condition is gluteus medius tendinopathy, though it’s also often referred to as gluteal amnesia.
As you might expect from its common name, the condition results from the gluteal muscles essentially “forgetting” their main purpose: supporting the pelvis and keeping your body in proper alignment.
Moving more and sitting less can help prevent or treat dead butt syndrome,
After sitting for a long time, the gluteal muscles (glutes) in your buttocks can feel numb or even a little sore. But walking and some mild stretching can bring them back to life fairly quickly.
In more serious cases, the symptoms of dead butt syndrome can cause pain and stiffness elsewhere.
A loss of strength in your glutes and hip flexors can also occur if DBS isn’t treated. If one hip in particular is affected, it may hurt just by lying down on that side.
DBS can even lead to inflammation of the hip bursa, a fluid-filled sac that eases movement within the hip joint. Other signs of bursitis (bursa inflammation) include pain and swelling around the affected area.
Pain in your lower legs can also result because of balance and gait problems triggered by DBS symptoms.
Hip flexors are muscles that run from your lower back, through your pelvis, and across the front of your thigh. They’re responsible for moving your legs when you walk, run, and climb stairs.
If the hip flexors aren’t stretched, just taking a brisk walk can trigger an episode of dead butt syndrome. Allowing your hip flexors to tighten and your gluteal muscles to lengthen can lead to inflammation of the gluteal medius tendons.
The gluteal medius is one of the smaller muscles in the buttocks, and the tendons that support it are vulnerable to this kind of injury.
Interestingly, people who run a lot are at a higher risk of DBS if they spend too much of their non-running time at a desk.
The proper treatment for dead butt syndrome will depend on how far it has progressed and on your physical activity goals. If you’re a runner trying to get back on track as soon as possible, you’ll want to work closely with a sports medicine specialist to return to action safely.
The simplest preventive strategy for dead butt syndrome is to break up long periods of sitting with periodic walks.
If you need a reminder, set a timer on your phone or computer to alert you every hour or half hour. The movement will stimulate blood flow to the tight areas and revive your “dead butt.”
In general, try to take the stairs as often as possible. Not only does this activate the muscles and tendons affected by DBS, but it’s a good weight-bearing and cardiovascular workout.
Please leave a comment for any specific question with this video.
#pilates #glutealtendinopathy #DeadButtSyndrome
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Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.t meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.
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Let’s further challenge and progress At the same Time isolate these muscle groups as i described in this video! Enjoy these other 2 Programs ⬇️ ➡️Glutes Medius exercises kzread.info/dash/bejne/eKGtlZqvm67gZtI.html ➡️Iliopsoas Relief and strengthening program kzread.info/dash/bejne/f3Vq161qoc3Ml9I.html
You're straight up awesome, Annie. Simple yet effective exercises to get out of DBS
I want to do a follow along program. You are so good. Thanks so much!❤❤❤❤
I would love to do a follow along. I need this very badly. You are very good and I enjoyed the video. Thank you.
I have had this issue for 2 years!! You explained it very well! I will try your exercises. I’ve been to several Dr.’s, PT- you wouldn’t believe it!!
@stretchiebeast7751
2 ай бұрын
7 years here! The assumption is DBS. Whatever it is had wrapped around the front of my legs and now has cause nerve damage.
Thank-you so much for this wonderful gift of your instruction. I’m usually very active but I had surgery on my hand in June /2022 and I am recovering from Covid. I’ve been sitting a lot and have started having a lot of pain that keeps me from sleeping. My sister told I may have this issue so I went on you tube and there you were. Perfect timing. I would love to take a longer lesson when it available.
Just what I need ❤️
You are so AMAZING!
This was wonderful, thank you! The glute squeezes are just the beginner level I needed. Just one session of the glute squeezes and I can already feel more mental awareness of the muscles. I did just what you described here, after years of a sedentary lifestyle I began running and made my hips so tight it became a real mobility problem. My knees are bad enough that the hamstring curls were too challenging today for me. I plan to try the glute squeezes along for a week and return to the hamstring curls after that.
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
I really need this
hi dear annie! thank you so much for the exercises. happy friday to you. take care always. much love! xoxo!
@AnniePilatesPhysicalTherapist
3 жыл бұрын
thanks Ann!! enjoy your weekend
This video reminded me to get up and move around. I certainly don't want DBS. It;s a new concept for me, and i learned about it here.
@AnniePilatesPhysicalTherapist
3 жыл бұрын
that is great! i am glad you learned a lot from my channel.
I have been dealing with this for a few years excited to try this!
@AnniePilatesPhysicalTherapist
3 ай бұрын
That's great ! Let me know if you need the gentle progression after this I will send you the link ❤️
Thank you Annie. This video was so helpful for glutes and hip flexors. I also watched your IT Band video. Very pleasant to listen to.
@AnniePilatesPhysicalTherapist
2 ай бұрын
You are very welcome keep up the amazing work and you will seem more results
Thanks
Thanks!
@AnniePilatesPhysicalTherapist
11 ай бұрын
Thank you so much for the amazing financial support ! I appreciate you Aria
Hello dear friend! Great job! Great channel 👍🏻👍🏻👍🏻Thank for sharing this great video
@AnniePilatesPhysicalTherapist
3 жыл бұрын
you are very welcome
Oh and heat first makes a big difference! Thanks
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
Upper part of my body ( torso ) is unewen, I know that because when I lay my shoulders down on the floor, one of my arms land on thr floor too while the another one lays down starting from elbow to hand. The part between elbow and shoulder joint is in the air.
Thank you! Is there a follow up video on this one alredy?
Thank you for the tips, as a 16y old gamer I sit a lot of hours a day, and I currently have that syndrome, hugs from Brazil!
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
@johnrivera6566
2 жыл бұрын
How your butt now? Im having the same problem, and no doctor can help find out what is the solution
Great segment,,deserves a better title than dead butt
@AnniePilatesPhysicalTherapist
3 жыл бұрын
Thank you , well , i have other Glutes title video as well for weak glute but this is a different kind of weakness thay is needed to be addressed , it is a syndrome and i wanted to educate as much as i can with this real syndrome and title .
@5:13
Nice tip..wonderful pilates yoga..
@AnniePilatesPhysicalTherapist
3 жыл бұрын
You are Very Welcome
@karengerula3387
3 жыл бұрын
This class was excellent as far as making me really work to loosen op my butt musce !! I will definitely be doing these once or twice daily!! Thank you so very!!I will definitely e looking for more. Again, THANKS 😊
Did you ever create the follow-along video?
I sleep in the fetal position and my butt has really been bothering me this week. After one round and they feel better. I'm going to do them every morning.
How long of doing these exercises does your glutes become stronger?
Would a kneeling chair also be beneficial to help with dead butt syndrome?
Thanks for this video and besides physically inactive people there is another group who is taught - not to use their glutes!! That is right! The vast majority of modern Yoga school in West, came up with this idea that sleepy glutes are somehow benefitial "for depth of the poses"!? Anyway, that is just criminally wrong, those yoga teachers are pseudo-experts who are making people sick.
@AnniePilatesPhysicalTherapist
3 ай бұрын
Oh wow 👌 I do believe each of our muscle groups has a purpose once you don't use it then you loose it ...
When I lift the legs from the prone position I feel a lot of resistance and little pain in the middle of my back, and very poor work (and movement) of the glutes. Is it my hyperkyphosis?
i have lordosis from what i have been told and dead butt syndrome aparrently (i cannot feel my glutes) and on the hamstring curl and leg lift i feel lower back pressure what should i do?
Hi Annie this off topic mind u great exercises for your butt ty" My question can u show some exercises for intercostal muscle strain? I also have a S scoliosis so as you would know I'm in a lot of pain so if you could please do some exercises for intercostal muscles that would be a blessing🙏😇
@AnniePilatesPhysicalTherapist
3 жыл бұрын
No worries sure i Will definitley make one in the near future
Which side is the weak side???
Can you send me more dabs exercises. Thank you.
Hallo Annie,do you have please Suggestion,what it can be,or what i can do when i cant put the legs close- during squezzeing i feel also pain,cramps in feet,and legs,i feel Like smt is Like spining in my Leg...i have veryThigt hips,lower Back ,despeat im doing Rehabilitation every day,merci for any Input
@AnniePilatesPhysicalTherapist
3 жыл бұрын
Pace yourself , it is your Pelvic Floor muscles as well , so Try my Pelvic Floor beginners program let me know if you want the link playlist
Question: should you do these exercises only on the affected side? Or both at the same time?
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Both sides , but you can do an extra set on your weaker side
Hi Doctor! I just recently found out I have DBS when trying to workout my glutes. My left glute fires but not my right glutes & I feel very depressed and stressed. About how long will these exercises help me? Thank you
@HelloKitty-ez5cv
2 жыл бұрын
It’s just so stressful feeling like one part of my body isn’t working
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Hello if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon
hello from germany. thank you, mademoiselle. i have severe problems with my butt muscles. the key is working with you belly. never compensate with your upper legs.
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Thats true
Please is dead butt syndrome the same us fallen butt?
Also,with raising the Leg,it Pops a Lot in hip flexor,do you know why??
@AnniePilatesPhysicalTherapist
3 жыл бұрын
It is your weak and tight iliopsoas muscles and it is normal as long as it has no pain
Hiw does ine go about supporting your channel?
@AnniePilatesPhysicalTherapist
3 ай бұрын
Hello Beverly you can be a patron supporter or you can join the membership 😉 thank you
Hello Pilates and Yoga Lovers! Here is the gentle progression Follow along video you can FL challenge your Glutes and hip flexors 🙏🥰👍 enjoy ➡️ kzread.info/dash/bejne/Y5-gpLGGhrGbgrw.html
Hii mamm
I'm chubby still I have a flat buttocks. Can this help me grow my glutes?
@AnniePilatesPhysicalTherapist
2 жыл бұрын
Yes but this is beginner version and there is weight training program to really make them grow , Thats great and if you need an extra support and guidance, Join my upcoming course www.backmasterclass.com/general-opt-in1593164696831 i am hoping to meet you soon