Comox Valley Chiropractor – Tips for your Health

Health tips from your Comox Valley Chiropractor

Gluteal Muscle Activation Exercises October 31, 2009

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It has been mentioned before in this Comox Valley Chiropractor Blog that improper activation of the gluteal muscle can lead to many lower limb issues such as knee pain (patello-femoral syndrome) or IT Band problems. A research study was recently published which sought to establish a group of exercises that were the most effective at activating the gluteal muscles.

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The study, published in the Journal of Orthopaedic & Sports Physical Therapy, measured the EMG (muscle electrical activation) of the gluteus maximus and medius during various exercises. They came up with a group of 5 exercises which are the most effective.

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1. Side lying hip abductions – abducting the top leg to 30 degrees.
2. Single leg squats – ensuring the knee stays above the second toe, and start with knee and hip at 30 degrees of flexion.
3. Single leg dead lifts – keep knee bent at 30 degrees to maximize hip and trunk flexion.
4. Lateral band walk – side-stepping against the resistance of a band tied around the ankles.
5. Side-hops – hopping sideways off the non-dominant leg to land on the dominant leg.

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These exercises may not be appropriate for all patients and all conditions. Consult a professional in order to determine your diagnosis and any other issues you may have. A good home program lets you achieve the results you desire in terms of stability, with exercises that are easy to do and won’t result in further injury.

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Dr. Debbie Wright is a practicing Courtenay Chiropractor.

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4 Responses to “Gluteal Muscle Activation Exercises”

  1. Shirley Says:

    I loved your article – it was some great information. I think you and your readers might be interested in another article I found, Medical and dry eyes.
    http://whatistheeye.wordpress.com

  2. As a former sufferer of back pain and sciatica, I was at one point unaware of how integral our rears are to our health. The information provided was excellent, as was the exercises.

    Thanks!

  3. Nice blog! Great idea, maybe we should do something similar for our site.

  4. tagged with Says:

    Its excellent as your other posts : D, appreciate it for putting up. “Always be nice to people on the way up because you’ll meet the same people on the way down.” by Wilson Mizner


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