Fernandina Beach 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 those of us who suffer with Fernandina Beach back pain, walking, balanced, up-right. Amelia Chiropractic Clinic considers 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 time to talk about them all. Your Fernandina Beach 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 – performing 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 to activate 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 variation of side plank is the side-sling plank. Researchers found that it enhanced gluteus medius strength after injuries. Side-sling plank with hip medial rotation proved itself superior in patients with gluteus medius weakness but stronger 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 Amelia Chiropractic Clinic takes care of in our Fernandina Beach 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 concentrated on triggering the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are vital. One simple exercise that triggered the gluteus maximus and gluteus medius muscles while reducing the impact of the tensor fascia latae muscles was the clam exercise. (4) With so many different kinds of exercise possibilities, allow your Fernandina Beach chiropractor to help pinpoint which of your supportive muscles are weak and decide 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 incorporated exercise.
Schedule your Fernandina Beach chiropractic appointment with Amelia Chiropractic Clinic today. Don’t just sit on your weak glutes. Exercise them, so they can best support you!
