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Colorado Springs 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 those of us who suffer with Colorado Springs back pain, walking, balanced, up-right. The Chiropractic TRUhealthDR 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 Colorado Springs chiropractor is focusing on the gluteal muscles in this article. 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 – performing exercises that strengthen those while not activating 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 good in activating the gluteal muscle over tensor fascia latae muscle. (Side note from this study: Back bridge exercise was helpful in strengthening the multifidus muscle.) (1) One variation of side plank is the side-sling plank. Researchers found that it improved gluteus medius strength after injuries. Side-sling plank with hip medial rotation demonstrated itself better 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 The Chiropractic TRUhealthDR care for in our Colorado Springs chiropractic office. 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 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 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 Colorado Springs 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 The Chiropractic TRUhealthDR

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 included exercise.

Schedule your Colorado Springs chiropractic appointment with The Chiropractic TRUhealthDR today. Don’t just sit on your weak glutes. Strengthen them, so they can support you best! 

 
The Chiropractic TRUhealthDR 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."