The
glutes are for more than just sitting! They must be strong and
supportive to keep us, especially those of us who suffer with Richmond
back pain, walking, balanced, up-right.
Johnson Chiropractic 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 space to talk about them all. Your
Richmond chiropractor is focusing on the gluteal muscles
this month. 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 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 showed
itself helpful in strengthening the multifidus muscle.) (1)
One modification of side plank is the side-sling plank.
Researchers explained that it improved gluteus
medius strength post-injury. Side-sling plank with hip
medial rotation demonstrated itself superior 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
Johnson Chiropractic care for in our Richmond 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 activating the gluteus
max and gluteus medius without involving surrounding muscles like the tensor
fascia latae, etc., are vital. One simple exercise that activated
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, depend
on your Richmond chiropractor to help isolate
which of your supportive muscles are weak and determine which
exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.
CONTACT Johnson Chiropractic
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 attained relief with The Cox® Technic System of Spinal Pain
Management that included exercise.
Schedule your Richmond chiropractic appointment
with Johnson Chiropractic today. Don’t just sit on your weak glute muscles.
Exercise them, so they can support you
best!
"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."