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I recently became aware of this “newer” health issue and wanted to share it. This is a condition found among people with weak gluteal muscles and tight hip flexors. So says Chris Kolba of the Ohio State Wexner Medical Center.

pilates exercise

People with DBS are vulnerable to the muscles around the gluteal muscles becoming strained during exercise. This strain can lead to hamstring injuries, back or hip pain and knee injuries.

According to Kolba, “The entire body works as a linked system and a lot of times when people injure their knees or hips, it’s actually because their butt isn’t strong enough.” The rear end should act as a support for the entire body and a shock absorber for stress during exercise. If it is too weak, then additional parts of the body must compensate and injuries may occur.

Inactivity (sitting for long periods) and sleeping in the fetal position can be a cause for the weakened muscles. Help yourself by stretching the front of your thigh and your hip flexor, strengthening the gluteal muscles with squats, bridges and lunges and doing exercises aimed at the lateral hips. Standing and walking during the day to break up periods of inactivity can be helpful to prevent injuries.

Doug Sklar says you can test yourself to tell if you’re a victim of Dormant Butt Syndrome. Lie on your back with your legs straight and simply try to contract your glutes. If it’s difficult to maintain a strong connection for five to ten seconds, that could be a sign you have a weak butt.

Luckily, you can do something about it. Squeeze your glutes in five second intervals for 10 to 15 repetitions. Sklar says, “Try this while standing, sitting and lying down.” The next step is doing the previously mentioned bridges, lunges and squats.

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