Williamson 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 Williamson back pain, walking, balanced, up-right. Apple Country Chiropractic takes 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 space to discuss them all. Your Williamson 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 – doing exercises that strengthen those while not using others like the erector spinae and tensor fascia latae is desired. 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 beneficial in strengthening the multifidus muscle.) (1) A variation of side plank is the side-sling plank. Researchers found that it increased gluteus medius strength after injuries. Side-sling plank with hip medial rotation demonstrated itself superior for patients with gluteus medius weakness  but  dominant tensor fasciae latae. (2) Side bridge exercises were documented to strengthen hip, trunk, and abdominal muscles as well as challenge trunk muscles without high lumbar compression, an important item for back pain sufferers like those Apple Country Chiropractic takes care of in our Williamson 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 activating the gluteus max and gluteus medius without involving surrounding muscles like the tensor fascia latae, etc., are vital. One simple 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 types of exercise possibilities, depend on your Williamson 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 Apple Country Chiropractic

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 found relief with The Cox® Technic System of Spinal Pain Management that incorporated exercise.

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