Murfreesboro 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 Murfreesboro back pain sufferers, walking, balanced, up-right. Most Chiropractic Clinic considers gluteal muscle strength seriously, especially 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 Murfreesboro chiropractor is focusing 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 desirable. Side bridge while lifting the dominant leg is one exercise that demonstrated its ability to be effective to activate the gluteal muscle and not the tensor fascia latae muscle. (Side note from this study: Back bridge exercise was helpful in strengthening the multifidus muscle.) (1) A modification of side plank is the side-sling plank. Researchers found 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 aspect for back pain sufferers like those Most Chiropractic Clinic takes care of in our Murfreesboro 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 adjacent muscles, exercises focused 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 minimizing tensor fascia latae muscles was the clam exercise. (4) With so many different kinds of exercise possibilities, allow your Murfreesboro chiropractor to help pinpoint which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Most Chiropractic Clinic
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 back pain due to degenerative disc disease who attained relief with The Cox® Technic System of Spinal Pain Management that included exercise.
Schedule your Murfreesboro chiropractic appointment with Most Chiropractic Clinic today. Don’t just sit on your weak glute muscles. Strengthen them, so they can support you best!
