There is so much more to the glutes than being seat cushions! They need to be strong and
supportive to keep us, especially us Pflugerville back pain sufferers, walking, balanced, up-right.
Pflugerville Wellness Center 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 space to talk about them all. Your
Pflugerville chiropractor is concentrating 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 – performing 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 to
activate the gluteal muscle and not the tensor fascia latae
muscle. (An aside: Back bridge exercise was helpful in strengthening the multifidus muscle.) (1)
A variation of side plank is the side-sling plank.
Researchers explained that it enhanced gluteus
medius strength post-injury. Side-sling plank with hip
medial rotation proved itself superior for
patients with gluteus medius weakness but dominant
tensor fasciae latae. (2) Side bridge exercises were documented
to strengthen hip, trunk, and abdominal muscles as
well as challenge trunk muscles without high lumbar compression, an
important aspect for back pain sufferers like those
Pflugerville Wellness Center care for in our Pflugerville chiropractic
office. Another variation that was described as being 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 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 reducing
the impact of the tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to choose from, allow your Pflugerville 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 Pflugerville Wellness Center
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 Pflugerville chiropractic appointment
with Pflugerville Wellness Center today. Don’t just sit on your weak glutes.
Strengthen 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