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 San Jose
back pain, walking, balanced, up-right.
Chiropractic Solutions 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 discuss them all. Your
San Jose 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 desired. Side
bridge while lifting the dominant leg is one exercise that demonstrated
its ability to be good in activating the gluteal muscle and not the tensor fascia latae
muscle. (An aside: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1)
One variation of side plank is the side-sling plank.
Researchers explained that it increased gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation proved itself better for
patients with gluteus medius weakness but dominant
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 detail for back pain sufferers like those
Chiropractic Solutions takes care of in our San Jose 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 neighboring muscles,
exercises focused on activating 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 minimizing tensor fascia latae muscles was the clam
exercise. (4) With so
many different types of exercise possibilities, depend
on your San Jose chiropractor to help isolate
which of your supportive muscles are weak and decide which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Chiropractic Solutions
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 attained relief with The Cox® Technic System of Spinal Pain
Management that included exercise.
Schedule your San Jose chiropractic appointment
with Chiropractic Solutions today. Don’t just sit on your weak glute muscles.
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