Would you like to get more out of your glute training?
There are more and more articles coming out describing ‘gluteal amnesia’ especially with many of us working from home. Do our glutes actually forget to ‘turn on’ and do long periods of sitting decrease our muscle mass and strength? Read on to learn the ins and outs of your glutes and why your Physiotherapist will be keen for you to tune into them……
Glutes keep us in an upright position. As they wrap around our pelvis are also responsible for abduction and external rotation as well as extension. We think of targeted glute exercises such as the squat, lunges, step ups and climbing stairs. The group is composed of 3 muscles – The gluteus maximus, gluteus minimus and the gluteus medius. They are supplied by the superior gluteal nerve which help stabilise the pelvis especially whilst walking and during physical activity.
So is ‘glute amnesia’ real?
Nerve injury anatomy – Sustained pressure i.e sitting on an area causes neuropraxia where the outer covering of a nerve (it’s sheath) experiences a small amount of focal damage. This sensation usually subsides when we shift position to alleviate the pressure and the sheath has the ability to repair itself causing no lasting symptoms. Even sitting for extended periods of time will not affect your muscular bulk, strength or ability to switch off your glutes. Be aware…..prolonged periods of sitting and stationary time can affect any individual. Plenty of research has shown that increased sitting time is associated with decreased lean mass, a higher percentage of body fat and higher inflammatory blood markers, increased cholesterol and blood pressure. In time this will naturally correlate with a linear decrease in physical activity.
Correlation between sitting and its effects on muscle mass and function
Deconditioned and sedentary people naturally feel fatigued with very little or even no activity. Why is this – and why do my legs feel so exhausted after a day sitting?
- Blood flow is impeded to the glutes and other muscles which prevents blood vessels from dilating fully.
- This leads to nitric oxide build up in the muscles, leading to early fatigue. Due to the lack of oxygenation (vascularization) in the muscles they start to lose cell mass (mitochondria cells) which act as a ‘powerhouse’ for the muscle. They then start to shrink leading to overall muscular size and weakness.
iii. Lack of muscle elasticity and stretch can also occur. The cellular material within the muscle (sarcomere) will shorten, contributing to stiffness.
So let’s get down to it. How to turn on your glutes?
The main issue with training your glutes is that most people don’t understand how to control them. People have such difficulty with glute activation as the real estate in the brain that controls the glutes is actually very small. We have to teach the body to activate and control the glute muscles by focussing (a lot) on the neuromuscular pathway that sends signals to the glutes to strengthen the pathway and therefore the muscles themselves.
Our top 3 – with explanations why?
Isometrics – Side lying leg openers to connect the mind with the muscle for up to 60seconds!
Now move through repetitions (isotonics). Turn the muscle off then on which is more challenging.
Double leg statics – Use a bend to open the legs. Sit into a squat to isometrically load the tissues.
Single leg static into the wall. Push into the wall hard, sit into a single leg static squat up to 60s.
Double leg dynamic – squats with a weight once they’ve been activated into this range with the isometric exercises.
Single leg RDL – Ensure to engage the glutes through its 3 planes of motion – External Rotation/ Abduction and Extension – therefore use a weight in your opposite hand to resist External rotation.
Lets recap……
I don’t believe we suffer from ‘gluteal amnesia’ although sitting for long periods of time and a sedentary lifestyle certainly has a big effect on your gluteal muscular function.
Long periods of inactivity and poor posture can cause low back pain and have a negative effect on our musculoskeletal system.
Move just that little bit more each day. Plan movement breaks into your day.