Sitka 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 Sitka back pain sufferers, walking, balanced, up-right. Arctic Chiropractic, Sitka takes 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 time to talk about them all. Your Sitka chiropractor is concentrating on the gluteal muscles in this article. More to come on the others!
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 activating others like the erector spinae and tensor fascia latae is desired. Side bridge while lifting the dominant leg is one exercise that demonstrated its ability to be effective in activating the gluteal muscle and not the tensor fascia latae muscle. (An aside: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1) A modification of side plank is the side-sling plank. Researchers found that it enhanced gluteus medius strength post-injury. Side-sling plank with hip medial rotation demonstrated itself superior in patients with gluteus medius weakness but stronger tensor fasciae latae. (2) Side bridge exercises were documented to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an important detail for back pain sufferers like those Arctic Chiropractic, Sitka care for in our Sitka chiropractic practice. 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 adjacent muscles, exercises focused on triggering the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are vital. One easy exercise that triggered the gluteus maximus and gluteus medius muscles while minimizing tensor fascia latae muscles was the clam exercise. (4) With so many different types of exercise possibilities, 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 degenerative disc disease and back pain who found 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 support you best!
