glutes are for more than just sitting! They need to be strong and
supportive to keep us, especially us West Des Moines back pain sufferers, walking, balanced, up-right.
Executive Chiropractic of Iowa considers 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 time to talk about them all. Your
West Des Moines 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 using others like the erector
spinae and tensor fascia latae is advantageous. Side
bridge while lifting the dominant leg is one exercise that demonstrated
its ability to be good in activating the gluteal muscle over tensor fascia latae
muscle. (Side note from this study: Back bridge exercise showed
itself helpful in strengthening the multifidus muscle.) (1)
One 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 demonstrated itself better 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 point for back pain sufferers like those
Executive Chiropractic of Iowa care for in our West Des Moines chiropractic
office. Another variation that showed
itself 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 surrounding muscles,
exercises concentrated 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 keeping to a minimum tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to choose from, allow your West Des Moines 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 Executive Chiropractic of Iowa
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 West Des Moines chiropractic appointment
with Executive Chiropractic of Iowa 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