There is so much more to the glutes than being seat cushions! They must be strong and
supportive to keep us, especially us McHenry back pain sufferers, walking, balanced, up-right.
OrthoIllinois Chiropractic takes gluteal muscle strength seriously, particularly
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 time to talk about them all. Your
McHenry chiropractor is focusing 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 activating 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 to
activate the gluteal muscle and not the tensor fascia latae
muscle. (Side note from this study: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1)
A variation 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 superior for
patients with gluteus medius weakness but dominant
tensor fasciae latae. (2) Side bridge exercises were documented
to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an
important item for back pain sufferers like those
OrthoIllinois Chiropractic care for in our McHenry 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 adjacent muscles,
exercises focused on triggering the gluteus
max and gluteus medius without involving surrounding muscles like the tensor
fascia latae, etc., are key. One easy exercise that triggered
the gluteus maximus and gluteus medius muscles while reducing
the impact of the tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to choose from, allow your McHenry chiropractor to help isolate
which of your supportive muscles are weak and determine which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT OrthoIllinois 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 degenerative disc disease and back pain
who found relief with The Cox® Technic System of Spinal Pain
Management that incorporated exercise.
Schedule your McHenry chiropractic appointment
with OrthoIllinois Chiropractic 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