Ever hear of dead butt syndrome?

It sounds creepy, but it’s a real medical condition! Also known as gluteal amnesia, the condition develops when the gluteus medius (one of the three main muscles that make up your behind) stops firing correctly. Left untreated, it can lead to lower back pain, hip pain, as well as knee and ankle problems.

If you sit on your bum all day, you’re much more prone to developing dead butt syndrome – as well as heart disease, obesity, type 2 diabetes and even cancer. But the purpose of this post isn’t to scare you; it’s to get you (and your glute muscles) fired up!

If you have a desk job, it’s important for you take periodic breaks to stretch and move your body. Today, our national recruitment agency shares exercises to keep you in prime form:

Note: If you have back problems or other health issues, consult with your doctor before trying any of these exercises.

Dead Bugs

This move targets your core and helps ensure correct spinal alignment:

1. Lie down on your back, with your arms raised toward the ceiling (at shoulder level) and your legs in tabletop position (bend your knees to 90 degrees and stack them over your hips).
2. Slowly extend your right leg out straight (stop before your heel hits the floor), while also extending your left arm over your head until the back of your hand is just above the floor. Keep your navel drawn in toward your spine to keep your abdominal muscles engaged and protect your lower back.
3. Return your arm and leg to the starting position, and repeat with the left leg and right arm.
4. Repeat steps one through three for 20 reps.

Planks

They’re tough, but they work! If you haven’t done planks before, start with a 15-second hold and gradually increase the length as you become stronger and more stable. Here’s how to plank like a pro:

1. Get down on the ground with toes shoulder-width apart. Place your forearms and palms on the floor, so that your elbows are directly underneath your shoulders.
2. Lift your thighs and hips off the ground, so your core is tight and your body is in a straight line from head to toe.
3. Keep your thighs, butt, abs, shoulders and arms tight to maintain the plank position, while adopting a neutral position for your neck and spine.

Chair Yoga

Yep, you can do yoga right at your desk! Here are a few moves that are great for your lower back:

• Backbend arches. Slide your butt forward to the edge of your chair (make sure you lock the wheels if it’s on rollers), and then place your hands behind you with your fingers pointing away from your body. Prop yourself up on your fingertips, drawing your tailbone in and up – so you stretch the entire front of your body. Hold that position while you draw eight to 10 breaths, then release.
• Roll downs. Sit upright in your chair with your feet planted firmly on the ground, about hip-width apart. Allow your arms to hang naturally. Starting with your head, gently roll your neck and spine forward and downward while exhaling, until your face is down near the top of your thighs. Then begin inhaling, while you slowly stack your vertebrae back up to a sitting position. Be sure to keep your stomach muscles drawn in to protect your spine. Repeat this cycle of moves five to eight times.

Get Your Workforce in Great Shape – with Help from Exact Staff

The Exact Family of Companies offers a full complement of national staffing and placement solutions to:

• Provide temporary support to “offload” low-priority or repetitive tasks.
• Assume the time-consuming aspects of hiring including managing job postings, screening resumes and conducting initial interviews.
• Take a proactive approach to managing your staffing and recruiting needs. The better you plan your needs, the more effectively we can help you meet them (saving you time and frustration!).

If you’re ready to learn more, give Exact Staff a call.