if you spend hours sitting and not getting up frequently then it creates this
dead butt syndrome hi my name is annie and welcome to my channel annie pilates physical therapist
i'll be discussing about dead butt syndrome or dbs the anatomy and physiology of the muscles being
affected the inflammation as well as the tightness on certain muscle groups such as your hip flexors
and then the length and gluteus medius that causes imbalance gait abnormalities poor posture
and pain on your back hips all the way to your knees
that feels like a sciatica even though it's not so get your mat ready and join me
let's discuss about dbs or dead butt syndrome it's also called the forgotten glutes muscle
or amnesia on your glutes it's interesting how this is happening since kovid19 and it's
actually in the news right now because more and more people working from home causes inflammation
on your gluteal muscles the most common muscle out of the three muscles of the glutes there's the max
medius and minimus the gluteal medius is the most affected due to the fact that it helps
stabilize your pelvis and it also stabilizes the hip joint so if you've been sitting a lot
it causes the gluteal muscles to lengthen which should not be the proper position
so your pelvis change position and then your hip flexors get tight if you want to learn more about
your iliopsoas which is the main prime remover of your heat factors check out the link down below so
you learn more how to stretch it and strengthen it at the same time just because it's tight doesn't
mean it's strong it's also possible it's very weak so it's important to strengthen the hip flexors
at the same time stretch it then the gluteal muscles because there's three of them you wanna
isolate the gluteal medius and if you want to do a separate video i have a very nice video talking
about the glucial medius on how to strengthen it isolating these muscles so in this video i'll be
combining the gluteus medius strengthening and the iliopsoas muscles at the same time how to relieve
the inflammation of the gluteus medius insertion the tendon gets really inflamed on dbs which means
it causes bursitis so the hip becomes inflamed at the same time the insertion on your femur bone
gets really tender and inflamed so it's called gluteal medius tendinopathy so we've heard about
inflammation on the tendon doesn't mean it's just inflamed it's also degeneration and it's
causing wear and tear so you can actually pull it and strain your gluteus medius if you don't
start fixing this problem interestingly enough the gluteal medius muscle is very important for
running so for those who are working at home and they started running then they started noticing
pain on their hips because of sitting for a long period of time the proper biomechanics of running
became different because of this dbs syndrome it causes this pelvic misalignment so you find one
sided lower or you might find it difficult to lie on the side of injury especially the insertion of
the gluteal medius muscle then you might know if you're diagnosing yourself if you have this
of course my best recommendation is to see your specialist your doctor and your sports medicine
specialist if you're a runner and if you're not a runner and you want to be diagnosed then see
your local physical therapist but if you don't have time and financial resources and you want
to try this program it's so gentle enough that you can try this at home you can place some
ice and heat before you start this program so that it's not too much pain doing the simple deep
activating pilates movement in order to connect from your mind body awareness
because of the atrophy and amnesia of the muscles you just can't do squats because if you do a high
impact movements you might strain the muscle so my best recommendation is to really connect
to your gluteal medius muscles and your hip flexor dead butt syndrome also causes some sciatica-like
symptoms even though it's not a sciatica because once you start walking one side is weaker you
might start twisting your spine and then it starts a compensation of movement all the way to your
knees and ankle so you want to make sure you're not having sciatica before doing this program
because this program is for dead butt syndrome for those with weak glutes and hip flexors and then
you're just experiencing radiating pain or pain that from the joints because of compensation so
let's start performing our exercise the first one we're gonna do is lying on your stomach
so when you're lying in your stomach you can really isolate your goose muscles you can also
do those gluteal squeezes exercises in sitting and standing but once you're in your stomach area
your muscles are against gravity so it's actually more challenging with your head down you can start
squeezing it and pulling your belly button in and squeezing your knees and feet together as you
inhale squeeze in as you exhale relax my best recommendation is to squeeze
for beginners three to five seconds hold and then slowly progress to 10 seconds hold as
you get stronger so as you inhale squeeze and then pull your belly button in try to do some key goals
to help activate your glutes more and the overall core strength so as you inhale squeeze hold it for
10 9 8 7 6 five four three two one as you exhale relax inhale and then squeeze as hard as you can
and then blow through your mouth to relax more inhale squeeze and do that 10 times
the next exercise is to hamstring curls even though you're doing your hamstrings it helps your
glutes muscles inhale and then exhale down so if your problem side is your left do that ten times
and i want you to hold it up to five seconds hold and gently progress to 10 seconds hold
as you inhale and exhale you can also lower your head down and rest or on your sphinx position
to stretch your low back the third exercise to activate your goose muscles is to gently lift
your knee up so you might find it difficult to lift so this is the third progression most of
my patients with dbs they really have difficulty lifting their knee off the mat so the best way
to remind yourself because most of them are just bending their knee and lifting their foot is to
really imagine lift your knee off the mat knees straight up foot up and then they could activate
it they might struggle and then plop down so it's really weak so they just lift and then drop
and that's fine but it's too difficult and causes pain stop
continue the squeezes first first and you will see progress in two weeks of doing this
every single day if you can do two to three times a day then you will see faster results to really
connect from your mind body awareness all the way to your glutes the fourth progression is
bending your knee again to hamstring curls and this is really difficult to lift your knee with
your toe pointing to the ceiling to activate your glutes inhale and lift so after doing those four
exercises now we can progress and then we're going to slowly line your back to activate utilizing
bridging technique so bridging is usually very difficult with dps so make sure your hands are
on your side knees bend to 90 hips and knees are level and when you lift you really want to
pull your belly button in to activate your core muscles and gently with the help of your hands
to lift your glutes squeeze as hard as you can and if it's okay you can't do it today
you can always progress next time so you will see results in two weeks that you can slowly bridge
as long as there's no increasing pain and as i said earlier place some heat for at least 20
minutes on your area where there's pain so it's not too difficult to move because you're going to
have some tightness and weakness so do that 10 times and then to progress there's more glutes
exercises that i can show you if you leave a comment down below then i could show you the
next progression for this dbs syndrome so the next one as i said earlier um your iliopsoas are going
to be very tight at the same time weak so it's best to strengthen first before you stretch it so
with one knee bent to support your back straight leg raise start on your knee level for beginners
do that hold it for two seconds hold gently progress to 10 seconds hold
10 times and then you can challenge it to 90 degrees with your knee lock to activate
your hip flexors more your your soul was but you want to make sure you're not straining your back
so do it gently if your knees are buffal that's fine and it will get better as you progress
lastly you want to stretch your hamstrings with your knees straight if you can't reach
your hamstrings behind your thigh to hold on you can use a belt or a roll towel and pull your foot
up on the arch of your foot keep your knees straight and stretch your hamstrings because they
get really tight on prolonged sleeping so pull it gently hold that for 30 seconds hold for beginners
10 seconds hold 10 times and then gently progress to 30 seconds hold 10 times as you get better
stronger and more flexible
and then lastly you want to stretch your hip flexors and you can do it in kneeling position
left lean towards the right more forward leaning hold on to your right knee and hold that for 30
seconds hold feel that lovely stretch and gently progress by leaning forward and then slowly
twisting to the left to open your hip flexors more targeting your psoas minor as well because there's
iliopsoas are combined of the wracus and so was major but don't forget the minor as well those are
the demonstrations to target your dbs and there's more progression you love this video and you find
value on my pilates physical therapy yoga health and wellness so you won't miss anything
if you want to do a follow along video for this program leave a comment down below and i'll try
my best to do it for you message me if you have any questions suggestions or concerns are directly
on my comment section always remember be safe be well and healthier you see you my next video bye