glutes are for more than just sitting! They need to be strong and
supportive to keep us, especially us West Palm Beach back pain sufferers, walking, balanced, up-right.
Chiropractic Care takes gluteal muscle strength seriously, particularly
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 time to talk about them all. Your
West Palm Beach chiropractor is focusing on the gluteal muscles
this month. 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 – doing exercises
that strengthen those while not using 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 good in activating the gluteal muscle and not the tensor fascia latae
muscle. (Side note from this study: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1)
One variation of side plank is the side-sling plank.
Researchers found that it increased gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation proved itself superior in
patients with gluteus medius weakness but dominant
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
Chiropractic Care takes care of in our West Palm Beach 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 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 reducing
the impact of the tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to pick from, allow your West Palm Beach 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 Chiropractic Care
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 found relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your West Palm Beach chiropractic appointment
with Chiropractic Care today. Don’t just sit on your weak glute muscles.
Strengthen them, so they can best support you!
"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