glutes are for more than just sitting! They need to be strong and
supportive to keep us, especially those of us who suffer with Sitka
back pain, walking, balanced, up-right.
Arctic Chiropractic, Sitka considers gluteal muscle strength seriously, especially
the gluteus medius muscle, one of the more prominent 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 talk about them all. Your
Sitka chiropractor is concentrating 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 – doing exercises
that strengthen those while not activating others like the erector
spinae and tensor fascia latae is desired. Side
bridge while raising the dominant leg is one exercise that demonstrated
its ability to be effective to
activate the gluteal muscle over tensor fascia latae
muscle. (An aside: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1)
One modification of side plank is the side-sling plank.
Researchers found that it improved gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation proved itself superior for
patients with gluteus medius weakness but dominant
tensor fasciae latae. (2) Side bridge exercises were described
to strengthen hip, trunk, and abdominal muscles as
well as challenge trunk muscles without high lumbar compression, an
important detail for back pain sufferers like those
Arctic Chiropractic, Sitka takes care of in our Sitka chiropractic
office. Another variation that showed
itself better than the others for strengthening a weak
gluteus medius muscle was the side bridge with knee flexion. (3) When glute
muscles are weaker than their neighboring muscles,
exercises concentrated on activating the gluteus
max and gluteus medius without involving surrounding muscles like the tensor
fascia latae, etc., are vital. One simple exercise that activated
the gluteus maximus and gluteus medius muscles while minimizing tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to pick from, allow your Sitka chiropractor to help isolate
which of your supportive muscles are weak and determine which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Arctic Chiropractic, Sitka
Listen to this PODCAST
with Dr. Robert Krause on The Back Doctors Podcast with
Dr. Michael Johnson as he discusses care of a patient with back
pain due to degenerative disc disease
who attained relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your Sitka chiropractic appointment
with Arctic Chiropractic, Sitka today. Don’t just sit on your weak glutes.
Exercise them, so they can best support you!