West Palm Beach 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 West Palm Beach back pain, walking, balanced, up-right. Moses Chiropractic considers gluteal muscle strength seriously, especially 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 discuss them all. Your West Palm Beach 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 activating others like the erector spinae and tensor fascia latae is advantageous. Side bridge while lifting the dominant leg is one exercise that showed itself to be effective to activate the gluteal muscle over tensor fascia latae muscle. (Side note from this study: Back bridge exercise showed itself beneficial in strengthening the multifidus muscle.) (1) One modification of side plank is the side-sling plank. Researchers found that it improved gluteus medius strength post-injury. Side-sling plank with hip medial rotation proved itself better in 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 Moses Chiropractic takes care of in our West Palm Beach 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 vital. One easy exercise that activated the gluteus maximus and gluteus medius muscles while minimizing tensor fascia latae muscles was the clam exercise. (4) With so many different kinds of exercise possibilities, depend on your West Palm Beach chiropractor to help pinpoint which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are most beneficial in strengthening them.

CONTACT Moses 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 back pain due to degenerative disc disease who found relief with The Cox® Technic System of Spinal Pain Management that incorporated exercise.

Schedule your West Palm Beach chiropractic appointment with Moses Chiropractic today. Don’t just sit on your weak glutes. Strengthen them, so they can support you best! 

 
Moses Chiropractic 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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