Fernandina Beach 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 us Fernandina Beach back pain sufferers, walking, balanced, up-right. Amelia Chiropractic Clinic considers 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 Fernandina Beach 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 – 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 good in activating the gluteal muscle over tensor fascia latae muscle. (Side note from this study: Back bridge exercise showed itself helpful in strengthening the multifidus muscle.) (1) One variation of side plank is the side-sling plank. Researchers explained that it improved gluteus medius strength after injuries. Side-sling plank with hip medial rotation demonstrated itself better 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 item for back pain sufferers like those Amelia Chiropractic Clinic care for in our Fernandina Beach chiropractic office. Another variation that showed itself 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 neighboring muscles, exercises focused on activating 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 such a variety of exercises to choose from, allow your Fernandina Beach chiropractor to help pinpoint which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.

CONTACT Amelia Chiropractic Clinic

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 included exercise.

Schedule your Fernandina Beach chiropractic appointment with Amelia Chiropractic Clinic today. Don’t just sit on your weak glute muscles. Strengthen them, so they can support you best!