In todays video we look at Dead Butt Syndrome and Gluteal Amnesia. We go into how to test if your glutes are firing properly, what the anatomy of the glutes is and also exercises to start strengthening up the glute muscles.
So what are the three gluteal muscles?
Without diving too deep into anatomy and kinesiology, your glutes are divided into three distinct muscles:
Gluteus maximus. This is the largest glute muscle, responsible for the shape of your butt. It helps keep us upright when sitting or standing. Your gluteus maximus is also important for activities that require generating force from your lower body: jumping, running, standing up, climbing a staircase, etc.
Gluteus medius. The gluteus medius is between the gluteus maximus and gluteus minimus. Its role, like the gluteus minimus, is to help with the rotation of the leg and the stabilization of the pelvis.
Gluteus minimus. The smallest and deepest of the three main glute muscles, the gluteus minimus is also an important part of rotating lower limbs and keeping the pelvis stable when we move.
In addition to these three, the tensor fasciae latae - commonly known as the
IT band - assists with balancing the pelvis and providing stability through the knee when we walk or run.
Why do the glutes stop working or firing correctly?
There are several reasons why your glutes may not be firing sufficiently.
The first reason is a lack of muscle recruitment.
A common pattern of imbalance is tightness in the back extensor and the hip flexor musculature, coupled with deep abdominal and gluteal muscle group weaknesses. This is commonly referred to as lower cross syndrome.
Dominant Hamstrings
The problem with dominant hamstrings is that they can interfere with the use and/or recruitment of your glutes - as both your glutes and hamstrings are the primary drivers of any hip extension action, like squats, deadlifts, lunges, step ups, glute bridges, hip thrusts, etc. When you remove your glutes from the equation you end up over-working your hamstrings (due to the lack of adequate load sharing) - which is the reason a lot of people struggle to see results when working to tone, strengthen and build their glutes.
If your hamstrings are over-innervated (aka “tight” or “short”) they will limit the mobility of your hip joint. One of the most common compensation patterns that we see as a result of this tightness is the toe touch pattern - which is when more movement is forced to come from your lower back (or lumbar flexion) instead of a hip extension, as it should.
Nerve Damage
Weakness or paralysis of these muscles caused by a damaged superior gluteal nerve can result in a weak abduction in the affected hip joint. This gait disturbance is known as Trendelenburg gait. In a positive Trendelenburg's sign the pelvis sags toward the normal unsupported side (the swing leg). The opposite, when the pelvis is elevated on the swing side, is known as Duchenne limp. Bilateral loss of the small gluteal muscles results in a waddling gait
The superior nerve starts out in the pelvis and supplies the tensor fasciae latae, the gluteus minimus, and the gluteus medius muscle
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10 сен 2024
