One of the biggest buzz phrases in the fitness industry is a
condition known as “gluteal amnesia”. Dr.
Stuart McGill, an expert on spine biomechanics, coined the phrase. It refers to the disconnect between the brain
and your gluteal (butt) muscles. This leads to poor hip movement and back, hip
and knee problems. Most believe this
condition is a result of too much sitting and a sedentary lifestyle. Even those who work out regularly can have
faulty movement patterns if the majority of their day is spent sitting. Inactivity leads to tight hip flexors and
hamstrings, and causes errors in the muscle firing sequence. Your gluts are
essentially turned off. This is
intertwined with an inability to extend the spine (there is some debate about
which comes first; the gluteal amnesia or the difficulty extending the spine). Whatever the cause, the pain felt on spinal
extension causes many to avoid this movement, leading to a cycle of more
rounding.
Your first step to fixing the problem is of course, to get
off your butt. Set a timer on your
computer to remind you to get up and walk (even just around your desk) every 15
minutes. If you watch tv, get up on the
commercials, or set a timer to get up every 15 minutes (just avoid the
fridge). Correct your standing and
sitting posture; try to avoid locking your knees or slumping your
shoulders. When at the gym avoid forward
flexion exercises, especially abdominal crunches, curls or sit-ups. Skip machines that make you sit, and opt for
those that keep you standing. Next week
I will focus on some exercises that will actively engage your gluts, to help
you look and feel better.
McGill, S.M. 2007. Low
Back Disorders: Evidence Based Prevention and Rehabilitation (2nd ed.). Champaign, IL: Human Kinetics.
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