Minster Gluteus Muscle Weakness Helped by Exercise: Planks
The glutes are for more than just sitting! They must be strong and supportive to keep us, especially those of us who suffer with Minster back pain, walking, balanced, up-right. Minster Chiropractic Center considers 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 Minster chiropractor is concentrating 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 – performing exercises that strengthen those while not using others like the erector spinae and tensor fascia latae is desirable. Side bridge while lifting the dominant leg is one exercise that showed itself to be good to activate the gluteal muscle and not the tensor fascia latae muscle. (An aside: Back bridge exercise showed itself beneficial in strengthening the multifidus muscle.) (1) A 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 demonstrated itself better in patients with gluteus medius weakness but stronger 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 Minster Chiropractic Center takes care of in our Minster chiropractic office. Another variation that was described as being 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 surrounding muscles, exercises focused on triggering the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are key. One easy exercise that triggered 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 Minster 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 Minster Chiropractic Center
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 found relief with The Cox® Technic System of Spinal Pain Management that incorporated exercise.
Schedule your Minster chiropractic appointment with Minster Chiropractic Center today. Don’t just sit on your weak glutes. Exercise them, so they can support you best!
