San Jose 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 San Jose back pain, walking, balanced, up-right. Chiropractic Solutions 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 San Jose 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 desired. Side bridge while lifting the dominant leg is one exercise that demonstrated its ability to be good in activating the gluteal muscle and not the tensor fascia latae muscle. (An aside: Back bridge exercise was beneficial in strengthening the multifidus muscle.) (1) One 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 better for patients with gluteus medius weakness  but  dominant 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 Chiropractic Solutions takes care of in our San Jose 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 neighboring muscles, exercises focused on activating the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are vital. 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 San Jose chiropractor to help isolate which of your supportive muscles are weak and decide which exercises - natrual parts of chiropractic care - are best to strengthen them.

CONTACT Chiropractic Solutions

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 attained relief with The Cox® Technic System of Spinal Pain Management that included exercise.

Schedule your San Jose chiropractic appointment with Chiropractic Solutions today. Don’t just sit on your weak glute muscles. Exercise them, so they can best support you!