DEAD ARSE SYNDROME/ GLUTE AMNESIA

The dangers of sitting for long periods of time have been well established. It can

increase your chances of developing anything from heart disease to cancer and

diabetes, and can even take years off of your life.

But there’s another side effect that you may not be aware of that is linked to parking

your Arse at a desk chair all day.

Dead Arse syndrome!! Or gluteal amnesia is a condition that occurs when your

Gluteus Medius gets inflamed and forgets to function as it should.

Parking up for too long on a chair can restrict blood flow causing gluteal amnesia.

This can lead to hip and lower back pain.

It can cause the glutes to fail to fire properly even when performing exercises that

are targeting the glutes.

The main cause of the condition is inactivity. So, if you’re parked at your desk chair

for hours upon hours each day, chances are you’re increasing the risk of Dead Arse/

Sleepy Arse syndrome or gluteal amnesia.

Parking up for long periods of time has been shown to have a major impact on how

effectively we contract and use our glutes.

If and when your glutes shut down due to the inactivity and lack of stimulus, it can

strain other muscles and joints meaning that the role of the glutes is being carried

out by the weaker stabilising muscles. If this is left untreated it can lead to synergistic

dominance.

This is where the smaller stabilising muscles of the hips and legs now take over the

movement and control the forces that are loaded onto the hips, spine and lower

back.

Choosing the wrong exercises or performing them incorrectly or with bad technique

can also add to the condition.

You will have seen far too many trainers and Instagram fitness gurus smashing out

reps that do not make the glutes any more responsive or fire any more effectively

than previously.

If an exercise or exercise technique fails to activate the targeted muscle, this is when

the smaller supporting muscles will take over the movement. This will increase the

strength of the smaller muscles without creating the stimulus that the targeted

muscle needs, in this case the Gluteus Maximus.

Have you ever been parked up on your backside for the last 7/8 hours, then go for a

training session smashing out deadlifts and squats squeezing your glutes but instead

of sore glutes, the next day you have a tight, achy lower back and hamstrings?

Another consequence could be injury or an arthritic condition that may limit muscle

recruitment to protect a joint from the risk of further damage by immobilising the

damaged joint or bone.

The Gluteus Maximus is a strong muscle that needs to be worked hard to keep it

healthy and in good shape. Regular squats, lunges and running is a good way of

keeping it this way.

If you have a role that has you sitting down for long periods of time it’s advisable to

take breaks. Get up and walk around for bit and give those glutes a squeeze

throughout the day to keep them active.

A rough guide would be to take 5/10 minutes of standing and moving around to keep

those glutes from going to sleep. Dynamic Stretching before exercise and static

stretching afterwards are also key for battling the sleepy butt syndrome.

This is for everyone who takes their training seriously and especially important for

long distance runners or cyclists who need to prevent their hip flexors from becoming

overly tight by allowing their Gluteus Medius to strengthen properly and negate

reciprocal inhibition.

The best way of preventing dead butt syndrome is by being active and keeping yourself healthy.