glutes are for more than just sitting! They need to be strong and
supportive to keep us, especially those of us who suffer with Manchester
back pain, walking, balanced, up-right.
Manchester Chiropractic & Sports Injuries 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
Manchester chiropractor is concentrating on the gluteal muscles
in this article. 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 activating others like the erector
spinae and tensor fascia latae is desirable. Side
bridge while raising the dominant leg is one exercise that showed itself to be effective in activating the gluteal muscle and not the tensor fascia latae
muscle. (Side note from this study: Back bridge exercise was helpful in strengthening the multifidus muscle.) (1)
One modification of side plank is the side-sling plank.
Researchers found that it increased gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation demonstrated 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 as
well as challenge trunk muscles without high lumbar compression, an
important point for back pain sufferers like those
Manchester Chiropractic & Sports Injuries care for in our Manchester chiropractic
office. Another variation that was described as being 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 adjacent muscles,
exercises focused on activating 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 Manchester 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 Manchester Chiropractic & Sports Injuries
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 back
pain due to degenerative disc disease
who found relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your Manchester chiropractic appointment
with Manchester Chiropractic & Sports Injuries today. Don’t just sit on your weak glutes.
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