Southern New Hampshire Gluteus Muscle Weakness Helped by Exercise: Planks

March 08, 2022

The glutes are for more than just sitting! They need to be strong and supportive to keep us, especially those of us who suffer with Southern New Hampshire back pain, walking, balanced, up-right. New Hampshire Spine and Sport 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 time to discuss them all. Your Southern New Hampshire chiropractor is concentrating on the gluteal muscles in this article. 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 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 helpful in strengthening the multifidus muscle.) (1) One 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 better for patients with gluteus medius weakness  but  stronger tensor fasciae latae. (2) Side bridge exercises were described to strengthen hip, trunk, and abdominal muscles in addition to being able to challenge trunk muscles without high lumbar compression, an important detail for back pain sufferers like those New Hampshire Spine and Sport care for in our Southern New Hampshire chiropractic office. 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 simple exercise that triggered 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 choose from, depend on your Southern New Hampshire chiropractor to help isolate which of your supportive muscles are weak and determine which exercises - natrual parts of chiropractic care - are best to strengthen them.

CONTACT New Hampshire Spine and Sport

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 incorporated exercise.

Schedule your Southern New Hampshire chiropractic appointment with New Hampshire Spine and Sport today. Don’t just sit on your weak glutes. Exercise them, so they can support you best! 

 
New Hampshire Spine and Sport figures out which muscles – like the gluteus max and medius - are weak for back pain sufferers and which exercises best help strengthen them.