Auburn 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 Auburn back pain, walking, balanced, up-right. Dr. Le's Chiropractic & Wellness, L.L.C. 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 Auburn chiropractor is concentrating on the gluteal muscles in this article. 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 lifting the dominant leg is one exercise that showed itself to be good in activating the gluteal muscle over 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 explained that it increased gluteus medius strength after injuries. Side-sling plank with hip medial rotation proved itself better for patients with gluteus medius weakness but dominant tensor fasciae latae. (2) Side bridge exercises were described to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an important point for back pain sufferers like those Dr. Le's Chiropractic & Wellness, L.L.C. takes care of in our Auburn 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 adjacent muscles, exercises concentrated 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 so many different types of exercise possibilities, allow your Auburn chiropractor to help isolate which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.
CONTACT Dr. Le's Chiropractic & Wellness, L.L.C.
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 included exercise.
Schedule your Auburn chiropractic appointment with Dr. Le's Chiropractic & Wellness, L.L.C. today. Don’t just sit on your weak glute muscles. Exercise them, so they can support you best!
