Pelvic Health Tips: Exercises To Combat Gluteal Amnesia

Dr. Susie Spirlock, a leading strength training and physical therapy expert, has recently stirred up conversation on social media with a compelling message: “Unstick thy pelvis 🤌🏼, Grow thy rump rounds 👌🏼.” In her post, she invites her followers to comment with the word PELVIC FLOOR to receive a rundown of the six exercises she champions to open up and support the back of the pelvis. These moves are not only designed to promote muscle growth but also to tackle notoriously neglected issues such as gluteal amnesia and dead butt syndrome.

For many, the idea of a compromised pelvic floor may seem abstract, yet the symptoms are all too familiar. Gluteal amnesia refers to the weakening of the glute muscles, often a consequence of prolonged sitting and a sedentary lifestyle. Dead butt syndrome, a related term, paints an even starker picture of the loss of muscle tone in the posterior chain, which can lead to poor posture and discomfort. Dr. Spirlock’s message is clear and energetic: ensure you don’t overlook these essential muscle groups if you’re serious about both aesthetics and overall strength.

The Importance Of A Healthy Pelvic Floor

A robust pelvic floor forms the foundation of an effective workout regimen. It supports the spine, stabilizes your core, and facilitates better movement patterns. In her engaging post, Dr. Spirlock emphasizes that correct activation of these muscles can be as crucial as any other aspect of fitness. By encouraging her audience to take concrete action—simply by commenting to learn more—she breaks down the barriers between theoretical fitness advice and actionable exercise routines.

Core Benefits Of Pelvic Mobility

What makes pelvic floor exercises so beneficial isn’t solely their power to enhance muscle growth; they play a key role in overall mobility and injury prevention. When the pelvic muscles are strengthened and activated properly, they help in maintaining an optimal alignment of the lower back and hips. This, in turn, alleviates lower back pain that is often experienced by individuals who spend most of their day sitting or engaged in repetitive motions.

Many fitness enthusiasts have reported the frustrating experience of feeling like their glutes have “fallen asleep” – a condition popularly known as gluteal amnesia. Dr. Spirlock’s post resonates because it taps into a common challenge of modern life. With busy schedules and prolonged periods of inactivity, many find themselves suffering from muscle imbalances. Her call to action is not just about looking good in the mirror; it’s about building a functional body that can perform well both on and off the gym floor. As she puts it, “Your cheeks (and pelvic floor) thank you.”

In her detailed explanation, Dr. Spirlock outlines that the routine includes six key exercises—each selected for its ability to activate the deep muscles around the pelvic region while ensuring the glutes and hamstrings get the attention they deserve. While the six exercises are initially shared via direct engagement on her Instagram account, fitness enthusiasts looking for structured guidance have found similar insights in her earlier posts. One such previous post humorously pointed out that “Your pelvis isn’t the problem,” hinting at the fact that it is often our approach to rehabilitation and strength training that requires adjustment.

Beyond the immediate physical benefits, these exercises are critical in enhancing overall performance and reducing the risk of injury. A well-trained posterior chain supports athletic endeavors in sports and daily activities alike. Whether you’re recovering from an injury or simply looking to improve your functional strength, targeting this often-overlooked area can lead to significant improvements in balance, posture, and power.

Dr. Spirlock’s approach is both practical and motivating. She blends clinical expertise with a genuine passion for empowering her clients to overcome their physical challenges. Her social media presence consistently emphasizes that effective training is not about following the latest fad but about understanding the mechanics of your body and addressing its real needs. Even if you’ve battled the discomfort of dead butt syndrome or experienced the subtle decline of gluteal function, adopting a routine that prioritizes pelvic floor strength might just be the transformative step you need.

In today’s fitness culture, where quick fixes and cosmetic exercises often take center stage, Dr. Susie Spirlock’s message stands out as a reminder of the importance of fundamental strength. By directly addressing terms like gluteal amnesia, her advice bridges the gap between clinical insight and everyday exercise routines. With clear, concise instructions interwoven with humor and a touch of irreverence, she not only educates but also inspires her audience to make lasting changes.

Ultimately, embracing these exercises can lead to a healthier, more resilient body. Whether you are an athlete looking to optimize performance or simply someone tired of the aches associated with modern sedentary lifestyles, there is value in reactivating those underused muscles. Dr. Spirlock’s frank and energetic approach reminds us that sometimes the most basic movements are the key to unlocking deeper physical health, proving that a strong pelvis is the basis of a strong body.

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Joyce

 

oyce Joyson is a sports, beauty, and lifestyle writer with over a year of experience creating engaging content. She holds a triple majors bachelor’s degree in History, Political Science, and Geography from IIS University and a Master’s in Mass Communication and Journalism from Kristu Jayanti College.

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