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Sitka Gluteus Muscle Weakness Helped by Exercise: Planks

The 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! 

 
Arctic Chiropractic, Sitka determines which muscles – like the gluteus max and medius -  are weak for back pain sufferers and which exercises best help strengthen them. 
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"This information and website content is not intended to diagnose, guarantee results, or recommend specific treatment or activity. It is designed to educate and inform only. Please consult your physician for a thorough examination leading to a diagnosis and well-planned treatment strategy. See more details on the DISCLAIMER page. Content is reviewed by Dr. James M. Cox I."