People left baffled by new 'hanging' cure for insomnia - it could prove deadly
A new, potentially deadly insomnia hack which involves people hanging from belts in an attempt to get some decent shut eye has shocked social media users.
In the clips, Chinese citizens are seen with their heads in a harnesses attached to fixed metal bars, as they swing back and forth or side to side for a few minutes.
This apparent cure for insomnia is based on a technique developed by a man named Sun Rongchun from Shenyang, a city in northeast China.
Mr Sun suffered from cervical spondylosis, age-related neck pain caused by bones in the spine wearing down over time, which also affected his sleep.
He developed the neck harness and swinging technique to alleviate this pain by relieving pressure on the spine, with numerous videos claiming it combats insomnia.
A clip shared on X — viewed over 11million times— states: 'Those who try it claim their sleep problems have significantly improved.'
Some users posting under the clip claimed it was an example of cervical spine traction—a treatment where a pulling motion is applied on the neck to relieve pain and pressure.
However, other baffled commentators said it looked like a 'way to sleep forever'.
Medics have also warned the technique is not backed by evidence as an insomnia aid and could even be fatal.
They cautioned that the cervical spine, the part of the backbone that forms the neck, isn't designed to support a person's full weight from a harness.
Doing so risks damaging the sensitive vertebrae and blood vessels in your neck, risking a stroke, nerve damage or even full paralysis.
Chinese media have also reported deaths linked to the practice, with one man from Chongqing, in the country's south east, reportedly dying while using a neck harness attached to a tree last year.
Dr Siddhart Gautam, a neurosurgeon from Mumbai, told ndtv.com that while people who use the devices may experience a placebo effect, there no evidence it actually works to help insomnia.
Fellow neurology expert Dr Manish Chhabria, also from Mumbai, agreed, stating the technique is dangerous and could even be deadly due to extreme pressure on the neck.
More than 5million people in the UK are thought to suffer from chronic insomnia.
This is defined as struggling to fall or stay asleep at least three nights a week for more than three months.
GPs are increasingly cautious about prescribing sleeping pills due to concerns about tolerance–where patients need higher doses to feel the same effect–and addiction.
Long-term use of traditional sleeping pills has been linked to increased risks of dementia, falls and impaired concentration – which can be particularly dangerous when driving.
NHS guidelines instead recommend cognitive behavioural therapy, a form of psychotherapy, as the first-line treatment for the condition.
The health service recommends adults get at least seven hours of sleep per night on average.
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BBC News
an hour ago
- BBC News
How groundwater pumping is causing cities to sink at 'worrying speed'
Cities around the world are sinking at 'worrying speed' Animation enabled Twenty-two years ago, when Erna stood outside her house, 'the windows were as high as my chest'. Now they're knee-height. As their home has sunk, she and her family have had to cope with frequent flooding. In the most extreme cases 'we used canoes - the water kept coming in and swamped the ground floor', she says. Erna lives in the Indonesian capital Jakarta - one of the fastest-sinking cities in the world. Her home is in one of the worst-affected areas, the north of the city, and is now much lower than the road. The 37-year-old grew up here and remembers playing in nearby streets and praying in the mosque - that is now long gone, permanently underwater, as is the old port. The walls of her home, built in the 1970s, are cracked, and you can see where thick layers of concrete have been added to the floor to try to restore it to ground level - about 10 times since it was built, and a metre thick in some places. The house is still subsiding, and Erna can't afford to move. Erna and her mother, Soni, have had to raise the floors in their home many times This is one of dozens of coastal regions that are sinking at a worrying speed, according to a study by Nanyang Technological University (NTU) in Singapore. The team studied subsidence in and around 48 coastal cities in Asia, Africa, Europe and the Americas. These are places that are particularly vulnerable to a combination of rising sea levels, which are mainly driven by climate change, and sinking land. Based on the study and population data from the United Nations, the BBC estimates that nearly 76 million people live in parts of these cities that subsided, on average, at least 1cm per year between 2014 and 2020. The impact on their lives can be huge - for example in Tianjin in north-east China, 3,000 people were evacuated from high-rise apartment buildings in 2023, after subsidence left large cracks in nearby streets. All 48 urban areas in the NTU study are shown in this globe. The most extreme cases of subsidence were seen in Tianjin, which has undergone rapid industrial and infrastructural development this century. The worst-hit parts of the city sank up to 18.7cm per year between 2014 and 2020. Select a city below to see how much it is sinking by. A map will display the most subsiding areas in that city in green, with details of factors contributing to subsidence. The subsidence rate is measured from a reference point in each city, which scientists assume is more stable than others - you can read more on the methodology at the end of this article. Abidjan, Côte d'Ivoire Ahmedabad, India Alexandria, Egypt Bangkok, Thailand Barcelona, Spain Buenos Aires, Argentina Chennai, India Chittagong, Bangladesh Choose a city Dalian, China Dar es Salaam, Tanzania Dhaka, Bangladesh Dongguan, China Foshan, China Fukuoka, Japan Guangzhou, China Hangzhou, China Ho Chi Minh City, Vietnam Hong Kong, China Houston, United States Istanbul, Türkiye Jakarta, Indonesia Karachi, Pakistan Kolkata, India Lagos, Nigeria Lima, Peru London, United Kingdom Los Angeles, United States Luanda, Angola Manila, Philippines Miami, United States Mumbai, India Nagoya, Japan Nanjing, China New York, United States Osaka, Japan Philadelphia, United States Qingdao, China Rio de Janeiro, Brazil Seoul, South Korea Shanghai, China Singapore, Singapore St Petersburg, Russia Surat, India Suzhou, China Tianjin, China Tokyo, Japan Washington DC, United States Yangon, Myanmar A 3d model viewer showing land subsidence in the selected city Observed subsidence per year (cm) 0 0 Please wait, a three-dimensional map is currently loading... Tap and move to rotate, pinch to zoom Fastest observed sinking Reference point Landmark Avenida 4 de , Fevereiro Ilha da Cazanga 0 -3.3 Observed subsidence per year (cm) Barrio Padre , Mugica Casa Rosada Observed subsidence per year (cm) 0 -1.5 Sandwip Para Chittagong Port Observed subsidence per year (cm) 0 -9.8 Basundhara , Residential , Area Bangladesh , National Museum Observed subsidence per year (cm) 0 -3.6 Rio das Pedras Christ the , Redeemer 0 -6.3 Observed subsidence per year (cm) Dalian Jinzhou , Bay , International , Airport Hongji Grand , Stage Observed subsidence per year (cm) 0 -16.4 Dongguan , Central Square Nongyuwei 0 -6.5 Observed subsidence per year (cm) Baofeng Temple Beijiaozhen 0 -6.3 Observed subsidence per year (cm) Nansha District The Canton , Tower 0 -6.8 Observed subsidence per year (cm) Central , Xiaoshan , district Lingyin Temple 0 -3.4 Observed subsidence per year (cm) Yongning , Subdistrict Nanjing City , Wall 0 -2.5 Observed subsidence per year (cm) Yinghai , Subdistrict, , Jiaozhou City Qingdao Railway , Station 0 -8 Observed subsidence per year (cm) Yingbin , Expressway Shanghai Tower 0 -10.3 Observed subsidence per year (cm) Classical , Gardens of , Suzhou North-west , Wujiang 0 -4.8 Observed subsidence per year (cm) 0 -18.7 Observed subsidence per year (cm) Bohai Bay Guwenhua Street East Abobo , district St Paul's , Cathedral Observed subsidence per year (cm) 0 -5.1 Adh Dheraa Al , Bahri Lighthouse of , Alexandria Observed subsidence per year (cm) 0 -2.7 Tuen Mun Vitoria Peak 0 -10.6 Observed subsidence per year (cm) Sidi Saiyyed , Mosque Piplaj Observed subsidence per year (cm) 0 -5.1 Tharamani Kapaleeshwarar , Temple Observed subsidence per year (cm) 0 -3.7 Bhatpara Victoria , Memorial 0 -2.8 Observed subsidence per year (cm) Gateway of , India Area near , King's Circle , station, , Matunga East 0 -5.9 Observed subsidence per year (cm) Karanj Surat Diamond , Bourse 0 -6.7 Observed subsidence per year (cm) Penjaringan National , Monument 0 -11.6 Observed subsidence per year (cm) Mochimaru, , Asakura , district Fukuoka Tower Observed subsidence per year (cm) 0 -5.7 Minato ward Atsuta-jingu , Shrine 0 -1.5 Observed subsidence per year (cm) East Konohana , ward Osaka Castle 0 -7.8 Observed subsidence per year (cm) Central , Breakwater, , Koto ward Tokyo Skytree 0 -2.4 Observed subsidence per year (cm) South Dagon , Township Shwedagon , Pagoda 0 -7.5 Observed subsidence per year (cm) City Hall Orange Island 0 -13.1 Observed subsidence per year (cm) Landhi Town Mazar-E-Quaid 0 -15.7 Observed subsidence per year (cm) Ancón district Lima Main , Square 0 -2.4 Observed subsidence per year (cm) Manila Bay Fort Santiago 0 -5.7 Observed subsidence per year (cm) Lakhta Winter Palace 0 -2.9 Observed subsidence per year (cm) Changi Bay Merlion Park 0 -4.6 Observed subsidence per year (cm) Area near , Sinjeong subway , station, , Yangcheon , District Blue House 0 -2 Observed subsidence per year (cm) Sagrada Familia Zona Franca Observed subsidence per year (cm) 0 -7 Kigamboni , district Askari Monument Observed subsidence per year (cm) 0 -3 Democracy , Monument Lam Phakchi, , Nong Chok Observed subsidence per year (cm) 0 -4.1 Istanbul , Airport Hagia Sophia 0 -13.2 Observed subsidence per year (cm) Big Ben South Upminster 0 -4 Observed subsidence per year (cm) Central , Southwest Sam Houston , Park 0 -11 Observed subsidence per year (cm) Hollywood Sign Coastal San , Pedro 0 -2.5 Observed subsidence per year (cm) Freedom Tower Coconut Grove 0 -2.2 Observed subsidence per year (cm) Breezy Point Central Park 0 -3 Observed subsidence per year (cm) Holmesburg Independence , Hall 0 -2.3 Observed subsidence per year (cm) South-west , Washington Memorial , Lincoln 0 -2.2 Observed subsidence per year (cm) East Nhà Bè Independence , Palace 0 -9.5 Observed subsidence per year (cm) Choose another city An animated line break showing building slowly sinking The perils of groundwater pumping Many factors can contribute to subsidence, including building, mining, tectonic shifts, earthquakes, and natural soil consolidation - where soil is pressed closer and becomes more dense over time. But 'one of the most common causes is groundwater extraction', explains the lead researcher on the NTU study, Cheryl Tay. It has had a major impact in half of the 48 coastal cities identified in the study. Groundwater is found beneath the Earth's surface in cracks and spaces in sand, soil and rock. It makes up about half of the water used for domestic purposes - including drinking - around the world. It's also essential for irrigating crops. But as cities grow, freshwater supplies come under strain. Households and industries in some places drill their own wells or boreholes and extract too much - as in Jakarta. Extracting excessive amounts of water in this way over extended periods of time compresses the soil, eventually causing the surface - and everything built on it - to sink or subside. 'A lot of the sinking cities are in Asia or South-East Asia,' says Ms Tay. 'That is likely because the demand for water is much higher there with very fast-growing populations and a lot of development. 'That could lead to higher rates of groundwater extraction and then this could snowball… This means that flooding will be more frequent, intense, and prolonged in the future,' she adds, explaining there could also be 'salt water intrusion that can affect agricultural land and the quality of drinking water'. Some types of ground are affected more than others and Ms Tay believes the risks are especially acute for the many coastal cities built on low-lying deltas - where rivers divide before flowing into the sea. This includes places such as Jakarta, Bangkok, Ho Chi Minh City, and Shanghai. Almost half of Jakarta now sits below sea level. Its location on swampy land where 13 rivers flow into the ocean makes it particularly vulnerable. The combination of land sinking and sea levels rising accelerates the 'relative sea level rise', says Ms Tay. 'There are two components: the land moving down and the water moving up.' Flooding in Jakarta leaves residential and business districts underwater Indonesia's meteorological agency has said that 'the flood cycle, which used to occur every five years, could become more frequent' in Jakarta as 'the overall trend of extreme rainfall is increasing in Indonesia, in line with rising surface temperatures and greenhouse gas concentrations'. Over the past decade, dozens have died in floods in the city and at least 280,000 people have had to leave their homes until the water receded. With parts of Jakarta now 4m lower than they were in 1970, Indonesia decided to build a new capital city - Nusantara - on a different island, Borneo, more than 1,200km (750 miles) away. It is further from the coast and will rely on a huge dam and reservoir to store river and rainwater. The plan is to purify and distribute water to all homes and offices in the new capital, eliminating the need to extract groundwater. However, the new city is controversial and development has slowed. There has been criticism of the $34bn price tag and its environmental impact on one of the most biodiverse places on the planet. Buildings in Ebute Metta, Lagos, where Rukkayat lives, are sinking - the white dotted line shows the highlighted structure's original position Five of the cities studied by NTU are in Africa, including Lagos in Nigeria. Last year, flooding affected more than 275,000 people there. Twenty-eight-year-old Rukkayat moved to Ebute Metta, in the east of the city, three years ago in search of work and a better life. But she could only afford to rent a house in a sinking area - one of the locations identified in the NTU report. 'It's hard to live in a place where it gets easily flooded if downpours or storms hit the city,' she says. 'I have to scoop water out of the corridor.' The walls of the house are cracked, the floor is damp and the roof leaks - a common situation in sinking areas, experts say. Both Lagos and Jakarta are facing rapid urbanisation and growing populations with more than half unable to access piped water, turning instead to pumping groundwater themselves. An animated line break showing water flowing under landmarks The bowl effect As many coastal cities deal with the combination of subsiding land and rising seas, they are looking for solutions - but these can sometimes contribute to other problems. Some, including Jakarta, Alexandria in Egypt and Ho Chi Minh City in Vietnam have built dykes, walls and sand barriers along their coastlines to try to prevent flooding from the sea. A seawall was built to stop seawater swamping homes in North Jakarta Alexandria has built concrete breakwaters to protect the city from the sea But as walls get higher and bigger, a 'bowl effect' can be created, says Prof Pietro Teatini of the University of Padova in Italy, potentially trapping rain and river water in areas and preventing it from flowing back into the sea. This can contribute to flooding. So, to drain excess water, Jakarta and Ho Chi Minh City are among those that have built pumping stations. However, this does not address the causes of subsidence or flooding. How Tokyo solved the problem When Tokyo found parts of its city were subsiding, it took a different approach and decided to tackle the root of the problem. The sinking slowed significantly in the 1970s after Tokyo imposed strict regulations on groundwater pumping. It also built a water supply management system, which scientists argue is the most efficient way to stop subsidence. The NTU study found that today the city is much more stable, although a few small areas have sunk by between 0.01 and 2.4cm per year between 2014 and 2020. So, how does Tokyo's system work? Almost all of Tokyo's water comes from forests and rivers controlled by two big dams outside the city. The water is purified in 10 plants and sent to a supply centre. The centre regulates the volume and pressure of the water. The centre distributes the water to homes and industries via pipes designed to resist earthquake damage. Despite the effectiveness of Tokyo's system, scientists are sceptical it can be applied widely given the high build and maintenance costs, says Prof Miguel Esteban of Waseda University in Japan. Nonetheless, he adds, some Asian cities still look at Tokyo's approach as a model. Taipei, for example, reduced groundwater extraction in the 1970s which, in turn, helped to slow down its subsidence rates. Many other cities - including Houston, Bangkok and London - also carefully regulate groundwater pumping to ensure it is neither too low nor too high. Some cities have tried different methods. Shanghai, for instance, has applied 'water injection, which works very well', says Prof Teatini. It injected purified water from the Yangtze River into the ground through wells that had previously been used to extract groundwater. Others, such as Chongqing in China and San Salvador in El Salvador, have adopted the principles of sponge cities. Instead of simply using non-porous concrete and asphalt in areas such as pavements, a sponge city makes use of surfaces that are designed to absorb water naturally, such as soil, grass and trees. The construction of parks, wetlands and green spaces is prioritised, along with lakes and ponds where water can be diverted and stored during the rainy season. The roof of this building on the edge of Chongqing is designed to absorb water and help manage heavy rainfall A residential complex in Berlin has been designed with areas to store and absorb water This may offer a 'more viable and sustainable solution, it costs only a tenth of building dams', says Prof Manoochehr Shirzaei of Virginia Tech University. But critics say that it is hard to add these features to existing developments and often they are not installed on a large enough scale to make a big difference. And behind any investment, there needs to be long-term political commitment, says Prof Shirzaei. 'Land subsidence emerges gradually over time, so to deal with that, we have to take difficult decisions which remain in place for decades,' he says, even if pumping restrictions are initially unpopular with voters who rely on wells and boreholes for water. Without change, experts warn there will be more people like Erna, fighting a losing battle as their homes gradually slip away. A note on methodology For its study the NTU chose coastal urban agglomerations within 50km (30 miles) of the coast, with a population of at least five million in 2020. It analysed satellite images, comparing data from 2014 to 2020 to estimate subsidence rates. The subsidence rate is measured from a reference point in each city, which scientists assume is more stable than others. However, if the reference point is also sinking or rising, other parts of the city might be sinking faster or slower than the measurements suggest. This could affect the BBC estimates of how many people are affected. The subsidence rates used here should therefore be seen as a relative measure, helping to identify which areas are likely more affected than others. A line break showing a wave
Daily Mail
2 hours ago
- Daily Mail
A-ha frontman Morten Harket, 65, diagnosed with Parkinson's disease and doesn't know if he can sing anymore as band writes 'he has been battling his own body' in recent years
A-ha frontman Morten Harket has revealed he has Parkinson's disease. Parkinson's is a progressive brain disorder caused by the death of nerve cells in the brain that produce dopamine. In a statement on the band's website, Morten, 65, said he had undergone several rounds of brain surgery and that he was managing the symptoms of the disease, but admitted he had been 'battling his own body' in recent years. It read: 'This isn't the sort of news anyone wants to deliver to the world, but here it is: Morten has Parkinson's disease.' Morten also said he had initially kept the degenerative condition private but has now decided to tell fans and didn't know if he could sing or even perform again. He said: 'I've got no problem accepting the diagnosis. With time I've taken to heart my 94-year-old father's attitude to the way the organism gradually surrenders: "I use whatever works" From A-list scandals and red carpet mishaps to exclusive pictures and viral moments, subscribe to the Daily Mail's new showbiz newsletter to stay in the loop. 'Part of me wanted to reveal it. Like I said, acknowledging the diagnosis wasn't a problem for me; it's my need for peace and quiet to work that has been stopping me. 'I'm trying the best I can to prevent my entire system from going into decline. 'It's a difficult balancing act between taking the medication and managing its side effects. 'There's so much to weigh up when you're emulating the masterful way the body handles every complex movement, or social matters and invitations, or day-to-day life in general.' He told the band's biographer Jan Omdahl that he has been making the most of advanced technology in treating the disease and has been using a method called deep brain stimulation. His neurologist in Norway is Dr Christina Sundal at NeuroClinic Norway, and she was previously a research fellow with the Parkinson's team at the Mayo Clinic. He revealed he underwent a neurosurgical procedure called deep brain stimulation (DBS) in June 2024 in which electrodes were implanted into the left side of his brain and he responded well and many of his physical symptoms practically vanished. In December 2024 he underwent a similar procedure on the right side of his brain, which was also successful. His voice has changed with Parkinson's and told Jan: The problems with my voice are one of many grounds for uncertainty about my creative future.' He said: 'I don't really know [if I can sing anymore]. I don't feel like singing, and for me that's a sign. I'm broadminded in terms of what I think works; I don't expect to be able to achieve full technical control. 'The question is whether I can express myself with my voice. As things stand now, that's out of the question. But I don't know whether I'll be able to manage it at some point in the future.' Morten urged fans not to worry, telling them he is now 'going to listen to the professionals'. 'Spend your effort addressing real problems,' he said, 'and know that I am being taken care of. 'Be good servants to nature, the very basis of our existence, and care for the environment while it is still possible to do so. 'Don't worry about me. Find out who you want to be - a process than can be new each and every day.' The singer too revealed that he has been writing lyrics since his diagnosis, but that he's 'not sure' if he'll be able to finish and release them. Parkinson's can affect those diagnosed both physically and mentally. It primarily causes trouble to the brain, parts of which become progressively damaged over years with the disease. It usually affects those over 50, with a number of celebrities ultimately suffering with the disease in the past. Ozzy Osborne, Neil Diamond and Billy Connolly are all currently living with Parkinson's while Muhammad Ali was famously diagnosed just three years after the end of his illustrious boxing career. Doctors said of the heavyweight's illness following his 2016 death: 'Muhammad Ali's disease course, from his late 30s until his death at age 74 years, was chronic and progressive. 'He manifested fatigue hypophonia, bradykinesia, and a masked face, as well as many of the visible motor symptoms of Parkinons's disease.' As evidenced in the Ali case, the disease can in rare cases affect those under the age of 40. Famous US actor Michael J. Fox, 63, was diagnosed at just 29 years old in 1991. The Back To The Future star has spent much of the last 25 years trying to advance scientific research into the disease with his charity, The Michael J. Fox Foundation for Parkinson's Research. Formed in 1982 by Harket and his friends Paul Waaktaar-Savoy and Magne Furuholmen, A-ha saw a global breakthrough in 1985 with their debut album Hunting High and Low which yielded several hits such as Take On Me and The Sun Always Shines on TV. Take On Me was recently featured in the second season of HBO's hit series The Last of Us when the main character Ellie, played by Bella Ramsey, performed an acoustic version of the song. While world-renowned for their success in the 1980s, A-ha continued to release music throughout the 2000s with their latest work including albums such as Memorial Beach, Lifelines and Cast in Steel. Morten has six children, three with his former wife Camilla Malmquist Harket, a daughter with former girlfriend Anne Mette Undlien and another daughter with current partner Inez Andersson.
The Guardian
2 hours ago
- The Guardian
Switch on those glutes! Suddenly it's all about the bass, and for good reason
I'm staring at the screen, trying to write a joke. It involves a muscle called the gluteus maximus, Roman centurions and possibly a reference to Biggus somebody from Monty Python's Life of Brian. I've been sitting here for over an hour, so long that when I finally stand up I have to hobble and wobble a few steps before I can get my stride back. It's because my glutei maximi are a bit of a joke. I have spent so much of my life literally sitting on this Roman-sounding muscle, staring at screens, trying to think up killer first lines to stories that by middle-age this undernourished workhorse is vocalising its disappointment at my life choices. Everyone seems to be talking about glutes right now and it's not just some fad brought on by Kim Kardashian's internet-breaking bum. Fitness instructors tell us to 'switch on those glutes', or admonish us for having 'lazy' glutes or 'dead butt syndrome'; suddenly, it's all about the bass. And it's for good reason. The gluteal muscles are vital for getting us up and about, yet humanity's increasingly sedentary lifestyle and work are leading to neglect of our glute health, with potentially serious consequences for our overall health. Let's meet the triumvirate of the tush muscles: gluteus maximus, gluteus medius and gluteus minimus. Maximus is, as the name suggests, the big one that makes up what might colloquially be known as the butt cheek and which attaches at the back of the pelvis and at the side of the thigh bone. 'Glute max is largely responsible for extending your hips, so pushing your leg behind you,' says associate professor Angie Fearon, a physiotherapist at the University of Canberra. 'If you're standing up and you pushed your leg backwards, that would be that muscle … it pushes you forwards when you're walking, or running or hopping or skipping.' Gluteus medius and minimus take the leg out to the side and manage the rotational movement. These three muscles are vital in keeping the pelvis stable during walking, lifting the leg up and powering us forward. They are also a link from the core muscles in the stomach and the lower back down to the muscles of the legs. Weak gluteal muscles can lead to what Dr Charlotte Ganderton describes as a teapot-style gait, where people tilt their upper body from side to side over their hip as they walk. 'They're actually throwing their whole torso over their hip to be able to clear their foot through, and that obviously has significant consequences on the rest of your body and the joints that are further up from the hip, so the spine,' says Ganderton, a physiotherapist at RMIT and Alphington Sports Medicine in Melbourne. The real problem with neglected gluteal muscles is what they can lead to. 'If you don't have good functioning gluteal muscles, the actual hip joint is the one who takes on those forces,' Ganderton says. 'People that have hip pathology – so hip arthritis, lateral hip pain, which people call gluteal tendinopathy – we know that these individuals have poor hip strength, and they often have very poor hip control when we assess them in the clinic.' The two most common hip conditions that affect particularly older people are hip osteoarthritis and gluteal tendinopathy, which is sometimes also called greater trochanteric pain syndrome or bursitis. 'What we see in people with those conditions is they're often weaker in that area than an asymptomatic control group,' Fearon says. With gluteal tendinopathy, pain develops because weaker gluteal muscles leads people to overuse other muscles, which then cause irritation and inflammation of the tendons and muscles in the outer hip region. And for many, our sedentary lifestyle is to blame – it is very much a case of 'use it or lose it'. Even two weeks of sitting on our backsides with little to no activity can be enough to start deconditioning and diminishing of our muscles. Further on from that, 'the muscle no longer stays as muscle tissue, for the most part – it actually fills with fat and what we call fatty infiltrate', Ganderton says. And once that happens, it can be very challenging to reverse and rebuild the muscle. However the exercises to strengthen the gluteal muscles are actually pretty basic. The simplest one is called a 'gluteal bridge' and just involves lying on your back, planting the soles of your feet on the floor or bed and lifting your pelvis up off that surface. Or while you're lying down, roll on to your side and lift the upper leg upwards to about the width of your shoulders. Ganderton's own research in postmenopausal women with gluteal tendinopathy found that a simple standing exercise could also help. 'Standing on one leg where you've got both knees straight and you just lift up the opposite leg about a centimetre off the floor, so just weight shifting across uses a lot of muscle activity in the leg that's standing on the ground,' she says. For the more active and stable among us, Fearon also recommends squats and walking lunges, carrying weights if you're up to it. Even these simple exercises can make a big difference, Fearon says. 'Say you had 100 people with gluteal tendinopathy, in a large percentage of them, if you got them to do some specific strengthening work for the hip abductors, and you gave them some suitable education, they'd probably all improve or a large percentage of them would.' But at the most basic level, we just need to move more. 'There's really good evidence that shows that if you get up and move every 20 to 30 minutes – get up, do a few squats, go and get a glass of water, go to the photocopier, just get up and move – it actually sets off a whole lot of enzymes in your muscles, which is good,' she says. 'Your brain gets a break and overall you do better.'
