Dead butt syndrome is a condition in which you do not feel your buttocks when you stand; walk to move after a long period of time. It happens with almost everyone, people tend to sit for long hours during work and hence it can be really devastating. Dead butt syndrome can be experienced like numbness in a particular portion of the body, in this case your buttocks. This condition can be easily treated and prevented with the help of some exercises. The medical term for this condition is gluteal amnesia. Let us see different exercises that could be helpful to treat this problem.
5 Exercises to Prevent Dead Butt Syndrome
1. Butt Squeeze
This is a butt exercise which is really useful for your lower back muscles and hips. Butt squeeze activates your glutes and helps to elevate numbness that is created in that region. For this you need to stand normally and squeeze your butt for around 5 seconds. It helps to relax your tensed butt muscles and reduces the problem.
For this exercise-
- Stand straight with feet shoulder width apart
- Now you need to put pressure on your butt muscles and make them squeeze with pressure
- Hold your body in this position for about 3-5 seconds
- Do this exercise for around 15 to 20 times in a day
You can do this exercise randomly at various periods so that you do not get dead butt syndrome.
2. Bridge exercise
This a butt specific exercise, which focuses on your butt and glutes muscle. It needs to be performed in the perfect way so that you do not get jerks on other muscles. Bridge exercise or pose can be beneficial to strengthen your lower back muscles and also release stress from the hip muscles. You need to ensure that your torso is straight so that the exercise remains effective and is able to treat it.
For this exercise-
- Lie down straight on the floor and keep your hands beside your body
- Now put pressure on your toes to raise your lower portion of the body above the ground
- Balance on your toes and let the weight fall on the shoulders
- Support your body with the help of your hands
- Now alleviate your hips and hold the position for around 10 seconds
- Repeat this exercise for around 10 times
3. High Knee Exercise
This is to improve condition of your upper hips which is the main point of numbness and dead butt syndrome in majority of cases. High knee exercise needs to be done regularly in order to increase momentum and improve health condition. This exercise can be useful in keeping your body fit as well as healthy. The key aspect of this exercise is that it needs to be done with pace and momentum in order to keep dead butt syndrome away.
For this exercise-
- You need to stand straight with your feet apart
- Then you need to raise your one knee above till it get perpendicular to the body
- Then put that knee down and simultaneously raise the other knee up
- Do this exercise with pace and keep increasing it till dead butt syndrome vanishes away
- This exercise needs to done continuously for about 5-7 minutes
4. Lateral Butt Kicks with Squats
During dead butt syndrome it is important to take up lateral butt kick exercise. This is really helpful for elevating numbness in the hip section. This exercise needs to be done twice in a day to promote hip health.
For this exercise-
- You need to stand with feet apart
- Put your hands together to maintain balance
- Then keep your legs apart and kick on the back side
- Now come into squat position and perform a squat
- This needs to be done in rotation and is really helpful for dead butt syndrome
5. Sumo Squat
Sumo squat are actually beneficial to prevent dead butt syndrome. This exercise increases your agility and hip strength because of which chances of hip joints decrease. Sumo squats are an advanced form of squats that can be beneficial for your health. Try to maintain a proper posture because it can sometimes pull your hamstring or back muscles.
For this exercise-
- You need to keep your hands together above your head
- Ensure that your feet are facing in outward direction
- Push your hips slightly backward as you do it in the squats
- Maintain your balance and keep the body straight
- Now bend down till your hips a perpendicular to your body
- Now engage inner thighs and then come back to original position
- Do this exercise 10 times in a set of 3.
