Are You Stretching the Wrong Muscles? Understanding the Lateral Subsystem and Pelvic Stability
Arianna Aaron, DC • June 3, 2025
Are You Stretching the Wrong Muscles? Understanding the Lateral Subsystem and Pelvic Stability
When it comes to lower back discomfort, hip tightness, or chronic groin strain, many patients instinctively reach for stretches. But what if the muscles you're trying to stretch are already overstretched—and the problem lies elsewhere?
One overlooked contributor to these issues is dysfunction within the lateral subsystem, a group of muscles responsible for stabilizing the pelvis and spine in the coronal (side-to-side) plane.
What Is the Lateral Subsystem?
The lateral subsystem involves a dynamic network of muscles that stabilize your pelvis and lumbar spine during single-leg activities, walking, and side-to-side movement. It’s made up of:
- Quadratus Lumborum (QL) – stabilizes and “hikes” the pelvis
- Gluteus Medius – provides lateral hip stability
- Adductors – connect the pelvis and femur, supporting balance and control
These muscles form functional slings that work in coordination between opposite sides of the body. For example, your left QL will engage when you balance on your right leg, helping lift the opposite hip and keep your spine aligned.
Common Signs of Lateral Subsystem Dysfunction
When this system isn’t functioning properly, the following compensations and symptoms may occur:
- Trendelenburg Sign – A noticeable drop of the pelvis on one side while standing on the opposite leg
- Lateral Flexion Bias – Overuse of the lumbar spine during movement instead of the hips
- L5 Disc Involvement – May inhibit glute activation and lateral stability
- Unilateral Low Back Pain – Persistent tightness or discomfort due to uneven loading of the QL
- Recurring Groin Strains – Often on the same side as a dysfunctional hip hike
Are You Stretching the Wrong Muscles?
If you find yourself constantly stretching the same areas without relief, it might be time to take a different approach.
You may not need more stretching—you may need better function.
Let us help. At Thrive Sports and Spine, we specialize in identifying and correcting muscular imbalances using evidence-based assessments and individualized care plans.
Book an appointment today and get to the root of your discomfort.
At our chiropractic office, we focus on more than just pain relief and alignment. True performance and recovery start with how well your body and brain communicate. A new study reminds us that inflammation, often seen as a purely physical issue, also impacts your cognitive performance. A recent cross-sectional study, “Inflammation and cognitive performance in elite athletes” (Wiedenbrüg et al., 2024), explored how inflammatory markers, metabolic hormones, micronutrients, and recovery status relate to cognitive functions in 350 elite athletes. The findings highlight how systemic inflammation and nutritional status influence brain performance, directly affecting how athletes think, react, and recover. Key Takeaways Inflammation matters for cognition. Elevated pro-inflammatory cytokines (like TNF-α) were linked to poorer working memory and reduced cognitive flexibility, particularly in athletes from closed-skill sports. Vitamin D supports brain performance. Higher vitamin D levels correlated with improved cognitive flexibility. Hormones, stress, and recovery are interconnected. Processing speed and attention were best explained by a mix of metabolic hormones and physiological/psychological stress levels. What This Means for Chiropractic Patients Chiropractic care supports nervous system balance, which plays a key role in inflammation regulation and brain–body communication. This research highlights that cognitive performance isn’t just about “mental focus”, it’s influenced by your physiology. Chronic inflammation can dull your brain. Even low-grade inflammation affects how quickly your nervous system processes information. Recovery is brain training. Sleep, nutrition, and stress management enhance both musculoskeletal and cognitive recovery. Chiropractic care supports total performance. By optimizing nervous system function and joint mobility, chiropractic helps reduce physiological stress and improve neuromuscular communication. Actionable Tips for Athletes and Active Adults Prioritize sleep and active recovery to reduce systemic inflammation. Support your body with anti-inflammatory nutrients (omega-3s, vitamin D, and antioxidants). Include regular mobility and chiropractic care to keep your nervous system adaptable and responsive. Address stress holistically, mental, physical, and nutritional. In Summary The brain and body are one system. Your training, recovery, and inflammation levels shape how effectively that system functions. Chiropractic care fits into this picture by helping regulate the nervous system, support recovery, and optimize both movement and cognition. Reference: Wiedenbrüg, C., et al. (2024). Inflammation and cognitive performance in elite athletes: A cross-sectional study. Brain, Behavior & Immunity – Health, 36, 101431. https://doi.org/10.1016/j.bbih.2024.101431
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The original article 'Achilles Subtendons Stiffness Differ in People with and without Achilles Tendinopathy '
