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, Lucinda hampton and Vidya Acharya
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.
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
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
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
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