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
Introduction[edit | edit source]
Core Activation[edit | edit source]
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
Sub Heading 3[edit | edit source]
Resources[edit | edit source]
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