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

Start in static/safe position, once patient is able to activate core he/she can progress through the levels of progression

Deep core muscles

Transversus abdominis

Diaphragm

Multifidus

Pelvic floor

Activation of deep core

Start of with diaphragmatic breathing

Belly muscles should soften

Rib cage expanding

Exhale

Adding video on diaphragmatic breathing and link to page

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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