Do you grab your buttock muscles without realizing it? This is what will help.

Have you ever been to Savasana and your yoga teacher got you to relax a muscle group you had No Idea that you were already clamping? This is often the case with the jaws, that unpleasant space between the eyebrows, and yes, the ass. Funnacing glute glute bare buying developed developed, although it is anything but not intended).

Activating the gluteal muscles when you walk, walk, climb stairs or enter into other daily movements, is normal – but they stamp them thoughtlessly while brushing your teeth or standing in front of your fridge? Not ideal. Ordinary glute clamps can even be the way your body is to tell you something. And over time it can be unbalanced in your body.

“Many people are ‘secret butt clochers’, not knowing that they keep tension all day,” says Goodrich askedpelvic physiotherapist and owner and founder of Healthy Pelvis Physical Therapy, in San Francisco, Ca. “Glute clamps can be very unconscious and become a habit without people realizing it,” says Goodrich.

But there are ways to attract your consciousness.

How does Glute feel clamps?

Glute clamps comprises a subtle, near-constant squeezing the butt muscles and is often accompanied by an unintended stop of the tail leg.

Apart from the most obvious sign (namely, you notice that you tighten your butt muscles), Glute can feel clamps as:

• Mild tension or tightness in your buttock muscles
• Low back discomfort
• Difficulty in completely relaxing the pelvic area

What’s wrong with the constant clamping of your buttock muscles?

In addition to physical activity, the constant clamping of the buttock muscles is not beneficial for the body. “Although the gluteal muscles have to activate dynamically during movement for both active and stabilizing purposes, they should not stay in a chronic state of contraction during rest or standing,” says Lara HeimannPhysiotherapist, E-WIJT 500 and maker of the Lyt Yoga method based in Monterey, Mon.

According to Heimann and Goodrich, habit -glue clamps can be an unconscious way to compensate for imbalances elsewhere in the body, including weak core muscles, dysfunction of pelvic floor, overly tight hip flexors, instability in the hips and pelvis or poor posture.

Just like the lower back and other muscles Can be tense in response to emotional stress, just like the buttock muscles, according to Goodrich. If you feel particularly anxious or anxious about something in your life, clamping your buttock muscles can be an unconscious reaction, she adds.

Heimann says that in her experience people who clamp their buttocks, also tend to clamp their jaw, a characteristic that is sometimes connected tension.

Although muscular imbalances can lead to gluten ditches, the latter can also perpetuate existing imbalances – an unfortunate double Whammy.

These include:

• Tension in the lower back
• Tight hip flexors
• Pelvic pain or dysfunction
• Inhibition of other stabilizing muscles, such as the deep core and hipotators

“It is important to distinguish between ‘activating’ the glute muscles for functional goal versus’ the buttock muscles clamp as a compensatory reaction,” says Heimann.

How to prevent buttocks

When it comes to glute clamps, less is more. “Just notice when you clamp, it can simply reduce the gripping use of the habit,” says Goodrich.

That can practice. When you notice that you squeeze unnecessarily in the muscles, you visualize them relax or adjust your sitting or standing position to make it easier to let go of tension. Stretching is another useful way to tune when your butt muscles are involved and encourage them to release. After a while, as your consciousness grows, you build a new habit to relax your buttock muscles.

Yoga can also help.

“A well -structured yoga practice can restore the balance by improving the posture, core strength and hip mobility, which will help to better regulate the nervous system,” says Heimann. “Yoga can help re -schools the body to activate the buttock muscles in the right way, to do involved when needed and relax when not.”

The following poses can help to make the buttock muscles aware, relax and prevent the butt from being attached on and out of the mat.

1. Bridge Pose

Bridge Pose (Setu Bandha Sarvangasana) helps to strengthen the buttock muscles, promote the pelvic lines and limit each other, while it is also unnecessarily moving. And the right coordination is more important than how high you lift your hips.

“Focus on lifting with the buttock muscles while retaining a neutral pelvis,” says Heimann. Involving the gluteal muscles in this pose, but avoiding too exaggerated squeeze can make a balanced level of glute engagement aware

How to practice bridge pose

2. Happy Baby Pose

It is no coincidence that a happy baby can feel incredibly refreshing at the end of a yoga practice. Happy Baby is an effective hip opener, but it can also let go of the pelvic floor and relax tight buttock muscles.

How to practice happy baby -Pose

3. Pigeon posture

Pigeon Pose (Brandanasana) is another hip opener who can help to deposit glute clamps. It focuses and extends deeply the gluteal muscles and external rotators, which can release any remaining tightness and increase mobility. ‘[It also] Encourages relaxation and a release of tension, “Goodrich adds.

How to practice pigeon position

4. GODIN POSING

Godin Pose (Utkata Konasana) is a deep squat, which both opens the hips when the pelvic floor stretches. ‘[This] Encourages the gluteal muscles to activate to support the pelvis and actively rotate the hips externally, “says Heimann.” It is a big pose to prevent the habit of grabbing in the hips and ass while standing or sitting with their legs closer together. “

How to practice goddess, pose

5. Utgled low Lunge

This rotating version of a low lunge is useful for stopping glute clamps in its traces, especially when your back knee is on the mat, directly at an angle of 90 degrees. You will benefit from spinal rotation and hip mobility while stretching your hip flexors and strengthening your core. ‘[These are] The most important players in balancing pelvic position, “says Heimann.

How you can practice transformed low lunge: she recommends setting up by bringing the right knee directly under the right hip, with the left foot forward. Keep the pelvis stable and bring the right hand to the floor or block before turning the spine to the left.

6. Child’s pose

A classic resting position that you can come back to at any time during your yoga practice, and even during your daily activities. ‘[It] Promotes overall relaxation and helps to release deep tension in the gluteal muscles and pelvic area, “says Goodrich.

How you can practice the child’s pose

7. Cat-COW

These two yoga poses back -to -back are an effective exercise in improving your pelvic mobility and restoring the right spinal alignment. Goodrich notes that these are particularly useful poses for anyone who is a usual tail bone Tucker.

How CAT – COW to practice

8. “Buttades'”

You have heard of breathing (pranayama), but have you ever heard of “butt breathing”? This is a breathing exercise that Goodrich recommends for Glute Clochers.

It is similar to apermatic or abdominal breathing, but focuses specifically on the release of tension in your buttock muscles. “Imagine air travels to the pelvic floor muscles with every inhalation,” she says. ‘[This] Low the aperture and helps the body to return to a relaxed ‘rest and digest’ state. ‘

Butts can take advantage of the above yoga games, but also from simply bringing more consciousness to their bodies and which muscles stick to or tension – and is that not what yoga is not for?