glutes are for more than just sitting! They must be strong and
supportive to keep us, especially those of us who suffer with Ashburn
back pain, walking, balanced, up-right.
Poulin Chiropractic of Herndon and Ashburn 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 time to discuss them all. Your
Ashburn chiropractor is focusing 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 – doing exercises
that strengthen those while not activating 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 effective to
activate 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)
A modification of side plank is the side-sling plank.
Researchers found that it increased gluteus
medius strength post-injury. Side-sling plank with hip
medial rotation proved itself better in
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 aspect for back pain sufferers like those
Poulin Chiropractic of Herndon and Ashburn care for in our Ashburn 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 neighboring muscles,
exercises concentrated on triggering 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 kinds of exercise possibilities, depend
on your Ashburn chiropractor to help pinpoint
which of your supportive muscles are weak and decide which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Poulin Chiropractic of Herndon and Ashburn
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 incorporated exercise.
Schedule your Ashburn chiropractic appointment
with Poulin Chiropractic of Herndon and Ashburn today. Don’t just sit on your weak glute muscles.
Strengthen 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