fbpx

Dead Butt Syndrome

Get your butt into gear with Kinesiology!

… over the years I have worked with many people suffering with lower back and hip pain, frequently associated with weak gluteal (“butt”) muscles and tight or over-working hip flexors (the muscles that lift your thigh to move your leg forward).

This syndrome has been dubbed “dead butt syndrome” or gluteal amnesia by mainstream medicine and if these issues aren’t addressed, the chances of long-term relief from pain is unlikely.

Dead butt syndrome commonly occurs in people who sit for extended periods. The glutes aren’t designed to bear weight for long periods of time and blood flow is restricted when tissues are compressed in a seated position. The glute muscles then start to shut down or ‘fall asleep’ and lose the ability to work when needed.

These muscles should be incredibly powerful but when they aren’t working properly other smaller, weaker muscles are called on to do the job. This causes strain on those smaller muscles and associated joints.

The constant flexed position of sitting can also cause the muscles at the front of the hip to become tight. The glute muscles are then unable to move through a full range of motion, causing them to become weaker.

You may be surprised to know ‘dead butt syndrome’ is not exclusive to sedentary people. Read More…

Create some friction!

A few weeks ago, I watched an interview with Gweneth Paltrow, where she was talking about how being a success at a young age meant that many people came into her life to help smooth the way and make life easy. It wasn’t until her father sat her down and suggested that she was in danger of becoming an A-hole, that she realised that a bit of “friction” in life is a good thing.

She expressed perfectly something I have been thinking about and working on myself. I noticed that when someone achieves success, they sometimes slide backwards (often dramatically) soon after. I wonder if, without the ‘friction’ created by striving for success, these people step back and stop challenging themselves to become better people and to improve and enhance their skills.

The ongoing challenges we face every day can be good for us! Needing to earn an income to pay bills and mortgages means we Read More…

Get moving!

Sitting is the “new smoking”

A couple of weeks ago as I was cycling along Dick Ward Drive I was pleased to see how many people were commuting on bicycles.  I remember my granddad cycled to and from work for most of his life.  In those days it was common for people to walk or cycle as their primary mode of transport.  In fact, a normal day 50 years ago incorporated much more incidental activity than these days.

The growing use of computers, television, appliances and service industries, has led to a sedentary population and an increase in the dis-ease associated with inactivity.

How did you spend your last 24 hours?  Was most of it spent sitting? Studies show that many adults spend more than 8 hours sitting each day and almost 50% of the population do no physical activity at all!

Sitting has been called the “new smoking’ because of the associated negative health effects, such as:

  • weight gain and poor circulation potentially increasing your risk of heart disease
  • back and neck pain – the seated position puts huge stress on your spine
  • increase risk of cancer – lung, colon and endometrial
  • increased risk of diabetes
  • varicose veins caused by blood pooling in the legs
  • Weak bones leading to osteoporosis – move it or lose it!

Even if you go to the gym and work out regularly, 7 hours spent sitting can undo all that good work. It’s not just less calories burnt, it’s the actual sitting.  Many offices have introduced standing desks, but what about the time you spend commuting, watching TV or on electronic devices?

Hours spent sitting alone with a screen-based activity, can disrupt sleep and often causes you to avoid socialising, withdraw from family and friends, potentially leading to social anxieties and depression.

Even just short bursts of activity throughout the day accumulates to provide numerous benefits and an increased level of activity going a long way towards avoiding the health risks above. Read More…

What could you acheive if you pushed a little harder?

Fannie Bay Swim, Darwin, NT 2019

A year ago, I remember standing at the end of a triathlon chatting to a friend who, like me, finishes among the last ten competitors.

We discussed the “top guns” and how in awe we were of their ability and fitness. She said “Have you ever thought that the reason they’re so good is that they push themselves harder than we do? I notice that when they lap me on the run they’re breathing much more heavily than I am”

This conversation popped into my thoughts many times since and I now use it as motivation to go a little faster, harder and/or further in training sessions and events.

I have achieved some new ‘personal bests’ as my reward for the extra effort, not to mention better self-esteem.

In my life outside triathlon training and events, I know that when I feel frustrated, it is often the result of giving in to fear, making excuses and allowing myself to sit in a comfort zone rather than pushing to my potential. Like a racehorse at the start of a race, itching to get out and run, but being held back by the gate Read More…

Take your rest!

Taking a break!

“Take your rest!  You can’t go hard for the next set if you don’t take your rest!”  This was the voice of the coach this morning at swimming training.

You see I am a slow swimmer and in a mistaken attempt to keep up with the group I was skipping the 10 second rest break and continuing to swim the next lap.  After all 10 seconds isn’t going to make much difference right?  Wrong!  I discovered even a short rest meant I could swim harder and faster the next lap.

Every training program I have seen for triathlons, marathons etc, always have rest days as part of the schedule as well as rest breaks within the daily programs.  This shows me that if endurance athletes, who are training to push themselves beyond normal limits, take rests, then the benefits of rest shouldn’t be underestimated.

One of the most common reasons people come to see me is because they are tired and burnt out.  Frequently, these people have been pushing themselves to stay on top of their workload, whether it’s from their job or from personal or family demands.  Read More…

Just breathe….


Swimming at Darwin Waterfront

A secret discovered at the dawn of Mankind, refined by many cultures to an art form, often forgotten in today’s hectic world … JUST BREATHE.
A hunter stalking the African savannah, a warrior going into battle, a yogi seeking enlightenment, a woman giving birth. A simple solution to focus, survive and prosper … JUST BREATHE

This is a regular reminder I give myself and others to reduce stress and tension, to assist performance in an exercise session and to navigate challenging situations calmly.
Sometimes I unconsciously hold my breath when I’m doing something difficult.  It’s not just physical exertion. I catch myself not breathing when doing housework, concentrating on writing an assignment or blog, or even reading instructions to put together a flat pack! Do you do the same?
I remind clients to breathe deeply because it assists corrections with kinesiology.  A few deep breaths calm and energise you when feeling stressed and overwhelmed.  It is not by chance that breath provides focus and calmness in yoga and is crucial to meditation practices.
But if you can’t breathe deeply? Read More…

Getting stuff done

A few weeks ago, I worked with a client who was struggling with procrastination. You know, that great thief of time.

She had a series of assessments she needed to hand in to complete her course; she frequently found herself being distracted and avoided getting them done.  A few days after our session she contacted me to say she had already finished five, and was well on her way to completing the rest.

I often work with clients who feel stuck or blocked, who struggle with procrastination and avoid uncomfortable tasks.  They sabotage their own ability because they don’t feel ready, or lack the confidence, energy, time or motivation to make that first move and then follow through.

This is a subject I feel somewhat of an expert on – there was a stage where the “pro” in procrastination could have referred to me. Here are some of the ideas and techniques I use to keep procrastination at bay.

Just start!

Above my desk I have a hand-embroidered sign that simply says “Start”.

This has been an invaluable reminder when it’s time to write another blog and I find myself sitting at my desk staring at a blinking cursor on a blank computer screen.   To just type notes and develop ideas gives me a base to build my next article.

Sometimes the pathway or process to completion only comes to light after you get started. Read More…

Making change successfully

The New Year is a great opportunity to set goals and achieve change. Whether it be to quit smoking, get fit, lose weight, write a novel, complete a degree or buy a house … success depends on our willingness to make change.

We might be willing to change on a conscious level but unwilling at a subconscious level, especially if the problem is a crutch we have come to rely on.

Once we are aware of and understand subconscious blocks, we can work on letting them go.  It is difficult, but not impossible.

A while ago, I worked with a university student who came to see me when she was in the last semester of completing her degree.  Previously she had been a diligent student but now found herself unmotivated, avoiding study, procrastinating about assignments and generally sabotaging her ability to complete her courses to graduate.

In her Kinesiology session we found that for the past few years her goal had been to complete her degree.  When that goal was imminent, she began to sabotage her success because she feared life in the “real world” as a graduate. She subconsciously wanted to stay in the “safe world” of university. Read More…

Holding too tight?

When I was a child, I often had the comment “Rena tries too hard” on my report cards.  I remember thinking what a ridiculous comment to make.  How could you ‘try too hard’?  Weren’t you supposed to try hard?

As an adult I better understand what the teachers meant, but there are still times when I need to remind myself that, rather than continuing to push through frustration, it’s better to pause, take a breath, relax and reassess.

In a kinesiology session a few weeks ago, a similar problem surfaced for a client.  As we were discussing the issue, some advice I was given by a cycling friend came to mind which served as a great metaphor to describe the concept.  So, I thought I would share it here…. Read More…

Flat belly please?

Last week I received my favourite kind of bonus payment after an appointment – a hug from a very happy client.

I noticed she had difficulty sitting up from lying down. She told me that even though she regularly exercised to strengthen her abdominals she had very little success in even feeling them work. I asked her if she would like me to see if I could help.

After a few tests and corrective techniques she was able to sit up more easily, and could actually feel her muscles working. She will still need to exercise to develop strong abdominals, but it should be easier and more productive from now on.

Sturdy abdominal muscles are an important part of developing a “strong core” – the area of your body commonly referred to as your midsection or torso.  A strong core involves all your muscles from the front, back and sides (plus more) to work together effectively to stabilize and support your entire body.

Would you like to have a flat belly? Do you suffer from back pain? Do you have poor posture? Have you tried abdominal strengthening exercises but can’t seem to get the muscles to work? Read More…

Next Posts