Minster Gluteus Muscle Weakness Helped by Exercise: Planks

There is so much more to the glutes than being seat cushions! They need to be strong and supportive to keep us, especially us Minster back pain sufferers, walking, balanced, up-right. Minster Chiropractic Center 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 space to talk about them all. Your Minster 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 desired. Side bridge while lifting the dominant leg is one exercise that demonstrated its ability to be good to activate the gluteal muscle over tensor fascia latae muscle. (An aside: Back bridge exercise showed itself beneficial in strengthening the multifidus muscle.) (1) One variation of side plank is the side-sling plank. Researchers explained that it enhanced gluteus medius strength post-injury. Side-sling plank with hip medial rotation demonstrated itself superior for patients with gluteus medius weakness  but  stronger tensor fasciae latae. (2) Side bridge exercises were described 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 Minster Chiropractic Center care for in our Minster 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 surrounding 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 minimizing tensor fascia latae muscles was the clam exercise. (4) With so many different types of exercise possibilities, depend on your Minster chiropractor to help isolate which of your supportive muscles are weak and decide which exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.

CONTACT Minster Chiropractic Center

Listen to this PODCAST with Dr. Robert Krause on The Back Doctors Podcast with Dr. Michael Johnson as he discusses 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 Minster chiropractic appointment with Minster Chiropractic Center today. Don’t just sit on your weak glutes. Strengthen them, so they can support you best! 

 
Minster Chiropractic Center determines which muscles – like the gluteus max and medius -  are weak for back pain sufferers and which exercises best help strengthen them. 
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"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."