Here's why you need to quit being a lazy bum

If you thought ‘being a lazy bum’ is merely a phrase, then it’s time to brush up your knowledge. Not many are aware that it’s an actual thing, including those who might actually be having it. The term ‘Dormant Butt Syndrome’ is a recently coined fancy term for a common condition, resulting due to inactive muscles in the buttocks. Experts give the lowdown...  

What is it?

The human body is designed to move, so we need to be flexible and mobile in our day-to-day life. However, due to our current lifestyle, we tend to sit for prolonged hours therefore sending our muscles into a dormant state. “Your body is a system where the muscles and joints are linked to each other. When you do not work them, they tend to stiffen, leading to discomfort or sometimes pain when they are suddenly activated. Also, when a muscle tightens or a joint stiffens, another body part compensates by over working itself. Therefore, when you are inactive for a long time or you have overworked your quadriceps, hip flexers or hamstrings, you tend to get the Dormant Butt Syndrome,” explains Swapneel Hazare, senior fitness consultant, Prosport Fitness Centre, adding that this condition is also known as a Glute Dysfunction.

A common condition

This condition is quite common, opines Shalini Bhargava, director, JG’s Fitness Centre, saying, “In fact, a majority of people suffer from it and in turn, land up with problems in other parts of their bodies like the back, knees, ankles, shoulders, hamstrings, plantar fasciitis, tight psoas muscles and even lateral epicondylitis (Tennis Elbow). This leads to poor performance and efficiency of the body, strength, power, mobility, balance, posture and athletic performance suffers and of course, injuries and pain.” The common name for this condition would be weak glutes.

Who are prone to it?

A majority of people who come to Bharagava with a Dormant Butt Syndrome are those who come for rehab after injuries, having weak gluteal muscles, not firing the way they should. Also, individuals who are overweight, runners, those with postural imbalance and those who sit for most hours of the day, who don’t activate/work the gluteal muscles.

Most are unaware of it

As a trainer, Hazare often comes across people having Dormant Butt Syndrome and most of them are unaware of it. People leading a sedentary lifestyle, who spend most of their time sitting at a desk in office are most likely to be affected by this syndrome. Also, athletes who are into repetitive sports like sprinting, running, marathon runners suffer from this.

Countering the problem

Strengthening the gluteal muscles is the key. Proper engagement of the glutes and proper technique of the exercises is important, says Bhargava and suggests Squats, Lunges, Supine hip raises, Butt kicks, Leg raises in side lying position, for developing of the glutes. She advises, “Make sure these exercises are done with the proper technique and body alignment. The exercises should progress over a period of time in order to challenge the muscles, for example, by adding resistance like weights or bands, by changing the reps/sets, by changing the body position against gravity.”

To overcome Dormant Butt Syndrome, one needs to activate the gluteus group of muscles (gluteus maximus, gluteus medius and gluteus minimus). No dietary restrictions are necessary. One definitely needs to rest in order to recover the muscles that have been overworked leading to this syndrome, opines Hazare. He recommends doing exercises like Lying Glute Stretch, Self Myofacial Release (SMR) exercises, Clams, Supine bridging, Loop band lateral walks and Hip thrust.

Diet

There is no dietary restrictions to cope with Dormant Butt Syndrome, unless one is overweight or with an underlying condition like diabetes or high blood pressure, high cholesterol etc. However, many Indians, who are vegetarians, lack protein in their diets. Since protein is responsible for repair of wear and tear, and growth of muscles, it is important that a person evaluates his/her daily protein intake accordingly. An average person requires 0.85 gm to 1 gm of protein,  per kg of body weight. Adequate protein will help to heal injuries faster and aid in development of the muscles, says Bhargava.