The PGM Method - Activating the Core, Targeted Strengthening and Stretching for the Pelvic Girdle: Difference between revisions
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* If the patient’s pain is increasing with pelvic floor contraction, this may indicate possible hypertonic pelvic floor muscles, leave this part out then | * If the patient’s pain is increasing with pelvic floor contraction, this may indicate possible hypertonic pelvic floor muscles, leave this part out then | ||
* Aim to repeat this core activation pattern 10 times in a position and do it in various positions, such as supine, prone, standing, 4 point kneeling | * Aim to repeat this core activation pattern 10 times in a position and do it in various positions, such as supine, prone, standing, 4 point kneeling | ||
* The amount of repetitions and in which positions you would start your patient of will be based on the clinicians clinical reasoning and decision-making | |||
* The inner core muscles should be working automatically, but it has been shown that with pelvic girdle dysfunction and other injuries that these muscles do become inhibited | |||
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<div class="col-md-4"> {{#ev:youtube|watch?v=Sk0NoTDG5So|250}} <div class="text-right"><ref>Body Works Sports Physiotherapy. Core Strength - How to Activate you Inner Core Muscles and Coordinate with Breathing. Available from https://www.youtube.com/watch?v=Sk0NoTDG5So. (last accessed 03 February 2021) </ref></div></div> | <div class="col-md-4"> {{#ev:youtube|watch?v=Sk0NoTDG5So|250}} <div class="text-right"><ref>Body Works Sports Physiotherapy. Core Strength - How to Activate you Inner Core Muscles and Coordinate with Breathing. Available from https://www.youtube.com/watch?v=Sk0NoTDG5So. (last accessed 03 February 2021) </ref></div></div> | ||
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<div class="col-md-4"> {{#ev:youtube|watch?v=fWf-IypJSyM|250}} <div class="text-right"><ref>Pleasantview Physiotherapy Edmonton. How to do Core Activation exercises: Presented by Pleasantview Physio. Available from https://www.youtube.com/watch?v=fWf-IypJSyM. (last accessed 3 February 2021)</ref></div></div> | <div class="col-md-4"> {{#ev:youtube|watch?v=fWf-IypJSyM|250}} <div class="text-right"><ref>Pleasantview Physiotherapy Edmonton. How to do Core Activation exercises: Presented by Pleasantview Physio. Available from https://www.youtube.com/watch?v=fWf-IypJSyM. (last accessed 3 February 2021)</ref></div></div> | ||
</div> | </div> | ||
Examples of core activation in different positions: | |||
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<div class="col-md-6"> {{#ev:youtube|watch?v=Ix_RTHcrZT8|250}} <div class="text-right"><ref>Rehab my patient. Pelvic Floor Exercises - Contract Your Pelvic Floor Standing. Available from https://www.youtube.com/watch?v=Ix_RTHcrZT8. (last accessed 3 February 2021) </ref></div></div> | |||
<div class="col-md-6"> {{#ev:youtube|watch?v=GbDtAg2mQwc|250}} <div class="text-right"><ref>Rehab my patient. Core Control 1. Available from https://www.youtube.com/watch?v=GbDtAg2mQwc. (last accessed 3 February 2021) </ref></div></div> | |||
Targeted stretching and strengthening | Targeted stretching and strengthening | ||
Revision as of 16:54, 3 February 2021
This article or area is currently under construction and may only be partially complete. Please come back soon to see the finished work! (3/02/2021)
Original Editor - User Name
Top Contributors - Wanda van Niekerk, Tarina van der Stockt, Kim Jackson, Jess Bell, Vidya Acharya and Lucinda hampton
Introduction[edit | edit source]
Core Activation[edit | edit source]
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. The progression of core stability exercises can be as follow:
- Starting of in a stable and symmetric position (static position)
- Progressing to asymmetrical positions (still in a static position and adding movement of the extremities)
- Mobility (adding a roller or ball under the trunk)
- Agility (moving the trunk in space, balancing activities, lunges and dynamic balancing activities)
Activation of deep core[edit | edit source]
- Start of with diaphragmatic breathing
- Belly muscles should soften within the inhale
- Rib cage expanding with inhale
- Exhale through pursed lips
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 of the diaphragmatic breathing, engage the pelvic floor and transversus abdominis
- Various connect cues that may help the patient with this are:
- Transversus abdominis
- imagine a line that connects the inside of the two pelvic bones (front of the hips). Think about connecting, or drawing the muscle along this line as if closing two book covers
- imagine that you are pulling on a pair of tight jeans and flattening the lower abdomen to be able to pull up the zipper
- Pelvic floor
- visualize squeezing/closing of the urethra - as if to stop the flow of urine
- visualize or squeeze/close the anus - as if to stop flatulence
- Blowing out through pursed lips or making a "hissing" sound improves pelvic floor contraction
- If the patient’s pain is increasing with pelvic floor contraction, this may indicate possible hypertonic pelvic floor muscles, leave this part out then
- Aim to repeat this core activation pattern 10 times in a position and do it in various positions, such as supine, prone, standing, 4 point kneeling
- The amount of repetitions and in which positions you would start your patient of will be based on the clinicians clinical reasoning and decision-making
- The inner core muscles should be working automatically, but it has been shown that with pelvic girdle dysfunction and other injuries that these muscles do become inhibited
Examples of core activation in different positions:
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
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
- bulleted list
- x
or
- numbered list
- x
References[edit | edit source]
- ↑ Rehab my patient. How to do Diaphragmatic breathing lying down. Available from https://www.youtube.com/watch?v=6YB0pv3iv0g&feature=emb_logo. (last accessed 2 February 2021)
- ↑ Rehab my patient. Senior: How to do Diaphragmatic Breathing Sitting. Available from https://www.youtube.com/watch?v=kLGG4hr9F7k&feature=emb_logo (last accessed 2 February 2020)
- ↑ Freudenthal Home-based healthcare. Physical Therapy Diaphragmatic Breathing Technique. Available from https://www.youtube.com/watch?v=lr8VJNwsedE&t=1s (last accessed 2 February 2021)
- ↑ Body Works Sports Physiotherapy. Core Strength - How to Activate you Inner Core Muscles and Coordinate with Breathing. Available from https://www.youtube.com/watch?v=Sk0NoTDG5So. (last accessed 03 February 2021)
- ↑ Physio Fitness. Physio Rehab. Tim Keeley. The Right Way to Engage Pelvic Floor + Core | Feat. Tim Keeley | No.182 | Physio REHAB. Available from https://www.youtube.com/watch?v=tp8rUfCi_oA. (last accessed 3 February 2021)
- ↑ Pleasantview Physiotherapy Edmonton. How to do Core Activation exercises: Presented by Pleasantview Physio. Available from https://www.youtube.com/watch?v=fWf-IypJSyM. (last accessed 3 February 2021)
- ↑ Rehab my patient. Pelvic Floor Exercises - Contract Your Pelvic Floor Standing. Available from https://www.youtube.com/watch?v=Ix_RTHcrZT8. (last accessed 3 February 2021)
- ↑ Rehab my patient. Core Control 1. Available from https://www.youtube.com/watch?v=GbDtAg2mQwc. (last accessed 3 February 2021)
