San Jose Gluteus Muscle Weakness Helped by Exercise: Planks
The glutes are for more than just sitting! They must 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 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 discuss them all. Your San Jose chiropractor is concentrating 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 – doing exercises that strengthen those while not using 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 over tensor fascia latae muscle. (An aside: Back bridge exercise was helpful in strengthening the multifidus muscle.) (1) One variation of side plank is the side-sling plank. Researchers explained that it enhanced gluteus medius strength after injuries. 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 documented to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an important aspect for back pain sufferers like those Chiropractic Solutions care for 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 surrounding muscles, exercises focused on triggering the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are key. 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 types of exercise possibilities, allow your San Jose 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 Chiropractic Solutions
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 included exercise.
Schedule your San Jose chiropractic appointment with Chiropractic Solutions today. Don’t just sit on your weak glutes. Strengthen them, so they can support you best!
