Williamson 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 Williamson back pain sufferers, walking, balanced, up-right. Apple Country Chiropractic takes gluteal muscle strength seriously, particularly 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 discuss them all. Your Williamson 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 using others like the erector spinae and tensor fascia latae is desired. 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. (An aside: 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 post-injury. Side-sling plank with hip medial rotation proved itself better for patients with gluteus medius weakness but stronger tensor fasciae latae. (2) Side bridge exercises were described 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 Apple Country Chiropractic takes care of in our Williamson chiropractic practice. 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 focused on triggering 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 keeping to a minimum tensor fascia latae muscles was the clam exercise. (4) With such a variety of exercises to choose from, allow your Williamson 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 Apple Country Chiropractic
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 Williamson chiropractic appointment with Apple Country Chiropractic today. Don’t just sit on your weak glutes. Strengthen them, so they can support you best!
