There is so much more to the glutes than being seat cushions! They must be strong and
supportive to keep us, especially us La Grande back pain sufferers, walking, balanced, up-right.
Paulette Hugulet, DC, LLC 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 time to talk about them all. Your
La Grande 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 – doing exercises
that strengthen those while not activating others like the erector
spinae and tensor fascia latae is desirable. Side
bridge while lifting the dominant leg is one exercise that showed itself to be good to
activate the gluteal muscle and not the 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 enhanced gluteus
medius strength after injuries. Side-sling plank with hip
medial rotation proved itself better for
patients with gluteus medius weakness but stronger
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 detail for back pain sufferers like those
Paulette Hugulet, DC, LLC care for in our La Grande chiropractic
practice. Another variation that showed
itself better than 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 triggering the gluteus
max and gluteus medius without involving surrounding muscles like the tensor
fascia latae, etc., are vital. One simple exercise that activated
the gluteus maximus and gluteus medius muscles while minimizing tensor fascia latae muscles was the clam
exercise. (4) With such a variety of exercises to pick from, allow your La Grande chiropractor to help pinpoint
which of your supportive muscles are weak and decide which
exercises - natrual parts of chiropractic care - are best to strengthen them.
CONTACT Paulette Hugulet, DC, LLC
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 found relief with The Cox® Technic System of Spinal Pain
Management that included exercise.
Schedule your La Grande chiropractic appointment
with Paulette Hugulet, DC, LLC today. Don’t just sit on your weak glutes.
Strengthen them, so they can support you
best!