Elgin Gluteus Muscle Weakness Helped by Exercise: Planks
There is so much more to the glutes than being seat cushions! They need to be strong and supportive to keep us, especially us Elgin back pain sufferers, walking, balanced, up-right. Connected Chiropractic considers gluteal muscle strength seriously, particularly the gluteus medius muscle, one of the foremost supportive spine muscles along with the gluteus maximus, tensor fascia latae, lumbar multifidus, external oblique, erector spinae, and rectus abdominus. So many muscles, so little space to discuss them all. Your Elgin chiropractor is focusing on the gluteal muscles this month. The others will be discussed in the future.
FOCUSING ON WEAK GLUTEUS MUSCLES WITH SIDE PLANK OR BRIDGE
When supportive muscles are weak – gluteus maximus, gluteus medius, multifidus and transverse abdominus – performing exercises that strengthen those while not using others like the erector spinae and tensor fascia latae is advantageous. Side bridge while raising the dominant leg is one exercise that demonstrated its ability to be effective to activate the gluteal muscle and not the tensor fascia latae muscle. (Side note from this study: Back bridge exercise showed itself helpful in strengthening the multifidus muscle.) (1) A modification of side plank is the side-sling plank. Researchers found that it enhanced gluteus medius strength after injuries. Side-sling plank with hip medial rotation demonstrated itself better in patients with gluteus medius weakness but dominant tensor fasciae latae. (2) Side bridge exercises were documented to strengthen hip, trunk, and abdominal muscles as well as challenge trunk muscles without high lumbar compression, an important aspect for back pain sufferers like those Connected Chiropractic care for in our Elgin chiropractic practice. Another variation that showed itself superior to the others for strengthening a weak gluteus medius muscle was the side bridge with knee flexion. (3) When glute muscles are weaker than their adjacent muscles, exercises concentrated on activating the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are key. One simple exercise that triggered the gluteus maximus and gluteus medius muscles while reducing the impact of the tensor fascia latae muscles was the clam exercise. (4) With such a variety of exercises to choose from, depend on your Elgin chiropractor to help pinpoint which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.
CONTACT Connected Chiropractic
Listen to this PODCAST with Dr. Robert Krause on The Back Doctors Podcast with Dr. Michael Johnson as he describes care of a patient with degenerative disc disease and back pain who attained relief with The Cox® Technic System of Spinal Pain Management that incorporated exercise.
Schedule your Elgin chiropractic appointment with Connected Chiropractic today. Don’t just sit on your weak glutes. Exercise them, so they can best support you!
