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5 tips to reduce the chances of DBS.

Updated: Jun 28, 2022

Sitting at your desk for 8+ hours a day isn't an option for some of us but that doesn't mean you are resigned to the dreaded DBS. For those who are unfamiliar with that term let me enlighten you! The DBS is the dreaded Dead butt syndrome. Yes, I know. It'a strange term but all too real and not just for ladies! Men are just as likely to suffer from it as well.

This technical name for this condition is actually called "gluteal amnesia". Gluteal amnesia means that your glutes have actually forgotten how to do their most important job - stabilizing your pelvis and keeping your body aligned. Over time the gluteal muscles constantly in a lengthened state keeps the hip flexors in a shortened position. These two opposing muscles are designed to work in tandem. Sitting for prolonged periods of time means compromises the natural state.

Here are a few tips to reduce the chances of the DBS.

  1. For every 45 minutes you sit at a desk be sure to stand up and walk around for at least 5 minutes.

  2. Don't be afraid to do some bodyweight squats at or near your work area.

  3. Get outside on your lunch break if you can. Take a stroll around the building or climb the stairs if you have some near you.

  4. Aim for 3-4 strength training workouts a week with an emphasis on training the hips.

  5. Incorporate foam rolling and stretching after every workout. Be sure to stretch the hip flexors and the gluteal muscles.

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Unknown member
Jul 23, 2022

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