West Des Moines Gluteus Muscle Weakness Helped by Exercise: Planks

The 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!