The PGM Method - Activating the Core, Targeted Strengthening and Stretching for the Pelvic Girdle

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Top Contributors - Wanda van Niekerk, Tarina van der Stockt, Kim Jackson, Jess Bell, Vidya Acharya and Lucinda hampton  

Core Activation

The deep or inner core muscles are:

• Transversus abdominus
• Pelvic Floor
• Diaphragm
• Multifidus

These are the targeted muscles when the core is being activated. It is recommended to start with core activation exercises in a static and safe position and from there on one can progress.

Activation of deep core

• Start of with diaphragmatic breathing
  • Belly muscles should soften within the inhale
  • Rib cage expanding with inhale
• Exhale

Adding video on diaphragmatic breathing and link to page: https://www.youtube.com/watch?v=Sk0NoTDG5So

Engaging pelvic floor and transversus abdominis

On the exhale

Flattening the lower part of the abdomen

Stopping urine, gas

Zipping up the zipper – tight jeans

Tension line between the asis

Blowing out through pursed lips or hissing improves pelvic floor contraction

If patient’s pain is increasing with pelvic floor contraction  - possible hypertonic pelvic floor muscles, leave this part out then

Aim to repeat core activation 10 times in a position and do it in various positions, such as supine, prone, standing, 4 point kneeling

Adding videos and exercises here

Targeted stretching and strengthening

Structures that may be tight

Hip extensors

Hip flexors

Hip rotators

Hip adductors

Hip abductors

Quadriceps

Hamstrings

Lumbar rotators

Lattisismus dorsi

Strengthening

Glute medius

Glut maximus

Hip rotators

Sit to stand

Resources

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1. numbered list
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