Montreal 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 Montreal back pain sufferers, walking, balanced, up-right. Dr. Hoang's Chiropractic Clinic considers gluteal muscle strength seriously, particularly 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 Montreal 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 desired. Side bridge while raising the dominant leg is one exercise that demonstrated its ability to be good in activating the gluteal muscle over 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 explained that it increased gluteus medius strength after injuries. Side-sling plank with hip medial rotation proved 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 as well as challenge trunk muscles without high lumbar compression, an important detail for back pain sufferers like those Dr. Hoang's Chiropractic Clinic takes care of in our Montreal chiropractic practice. Another variation that showed itself 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 surrounding muscles, exercises concentrated on activating 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 keeping to a minimum tensor fascia latae muscles was the clam exercise. (4) With so many different kinds of exercise possibilities, allow your Montreal 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 Dr. Hoang's Chiropractic Clinic
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 degenerative disc disease and back pain who attained relief with The Cox® Technic System of Spinal Pain Management that included exercise.
Schedule your Montreal chiropractic appointment with Dr. Hoang's Chiropractic Clinic today. Don’t just sit on your weak glutes. Exercise them, so they can support you best!
