There is so much more to the glutes than being seat cushions! They need to be strong and
supportive to keep us, especially those of us who suffer with Severna Park
back pain, walking, balanced, up-right.
Back And Neck Care Center takes gluteal muscle strength seriously, especially
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 space to talk about them all. Your
Severna Park chiropractor is focusing on the gluteal muscles
this month. 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 advantageous. Side
bridge while raising the dominant leg is one exercise that showed itself to be effective in activating the gluteal muscle and not the tensor fascia latae
muscle. (Side note from this study: Back bridge exercise showed
itself beneficial in strengthening the multifidus muscle.) (1)
A modification of side plank is the side-sling plank.
Researchers explained that it improved gluteus
medius strength post-injury. Side-sling plank with hip
medial rotation demonstrated itself superior 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 detail for back pain sufferers like those
Back And Neck Care Center takes care of in our Severna Park 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 surrounding muscles,
exercises focused on activating 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 Severna Park chiropractor to help pinpoint
which of your supportive muscles are weak and decide which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Back And Neck Care Center
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 attained relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your Severna Park chiropractic appointment
with Back And Neck Care Center today. Don’t just sit on your weak glutes.
Exercise 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