It’s time to engage your posterior *
The static posture of sitting stretches some muscles and shortens others. Typically, sitting causes the glutes or buttock muscles to become inactive and sometimes, even lose muscle mass. These muscles may even forget how to properly contract. That is why many people who sit to get work done have gluteal amnesia. Since the gluteus maximus is the largest muscle in the body, having it forget how to do its job has serious consequences.
Many of us have a habit of tucking our tail bones under and clenching our backsides. But for the gluteus maximus to strengthen, it must lift and mound. So let’s get our butts in gear!
Sit Tech to the Rescue
Wake up your butt
- Stand and hold the back of a chair or touch a wall with you left hand to steady yourself.
- Establish the three healthy curves in your spine.
- Ensure that your pelvis is facing front evenly.
- Place your right hand on the middle of your right glute.
- Shift your weight to your left foot.
- Slide your right foot straight back behind you, allowing the heel to lift until only your toes are in contact with the floor.
- Press the toes of your right foot into the floor.
- Feel the glute muscle mound under your right hand as you hold the position for a count of 10. Notice the difference between mounding where you lift your tail bone and clenching when you tuck under.
- Repeat 5 or more times. Gradually increase the time you hold the posture.
- Repeat the exercise on the other side.
Climbing stairs while consciously engaging your glutes is also a good practice. Many of us use other muscles to replace the action of the glutes so make sure you can feel the muscle in your backside lift and mound.
Strengthening your glutes not only makes many movements easier, but active muscles burn more calories than flaccid amnesiac muscles.
Join us next month for ways to convert activating your glutes into a healthy habit.
If you have questions about the impact of posture on physical, emotional or cognitive well-being, please get in touch with us at: CONTACT
We love it when you suggest topics for future Tips!