Written by

Gina Conley, MS

June 12, 2024

Myofascial Slings: Stabilize the Pelvis and Strengthen the Core

Fitness, Pelvic Floor, Postnatal, Prenatal

Pelvic pain during pregnancy is a common but often misunderstood issue. One effective way to manage and alleviate this pain is by understanding and engaging the myofascial slings. These are networks of muscles and connective tissues that work together to stabilize and move the body. In this blog post, we’ll explore the different myofascial slings and how they can be targeted to improve pelvic stability and reduce discomfort.

What are Myofascial Slings?

Myofascial slings are interconnected systems of muscles and fascia that help stabilize the body and facilitate efficient movement. These slings play a crucial role in maintaining balance, posture, and coordination, especially during dynamic activities such as walking, running, and lifting.

The primary myofascial slings include the lateral, anterior oblique, and posterior oblique slings. Each sling involves a specific set of muscles and connective tissues that work together to stabilize the pelvis and spine.

Posterior Oblique Sling

The posterior oblique sling (POS) is a myofascial sling that plays a critical role in stabilizing the pelvis and lower back during movements that involve rotation and load transfer, such as walking, running, and lifting. The POS includes the following key muscles and connective tissues:

Latissimus Dorsi: A large muscle on the back that extends from the lower spine and pelvis to the upper arm. It is involved in shoulder movements and plays a role in stabilizing the spine.
Gluteus Maximus: The largest muscle in the buttocks, which is crucial for hip extension, external rotation, and abduction. It works with the latissimus dorsi to stabilize the pelvis and lower back.
Thoracolumbar Fascia: A connective tissue sheath that covers the muscles of the lower back. It connects the latissimus dorsi to the gluteus maximus, facilitating force transfer between the upper body and the lower body.

Functions of the Posterior Oblique Sling

Stabilization of the Pelvis: The POS helps stabilize the pelvis during gait and other dynamic activities by coordinating the movements of the upper and lower body.
Force Transmission: This sling transfers forces diagonally across the body, which is essential for efficient and powerful movement patterns.
Postural Support: The POS supports an upright posture and helps maintain spinal alignment, especially during load-bearing activities.

Exercises to Engage the Posterior Oblique Sling:

To strengthen and engage the posterior oblique sling, incorporate exercises that emphasize the coordinated movement of the latissimus dorsi and gluteus maximus:
1. Bird Dog: This exercise involves extending one arm and the opposite leg while maintaining a stable core. It engages both the latissimus dorsi and gluteus maximus.
2. Single-Leg Deadlift: Focuses on hip extension and engages the gluteus maximus, with the added challenge of stabilizing the pelvis.
3. Bent-Over Row: Strengthens the latissimus dorsi while also engaging the core for stability.
4. Reverse Lunge with Row: Combines a lower body exercise (lunge) with an upper body exercise (row) to engage the POS.
5. Cable or Band Rotational Pulls: These exercises mimic the rotational movements facilitated by the POS, emphasizing the diagonal force transfer.

Pain is NOT a requirement of pregnancy, nor motherhood! There are a lot of exercises you can do throughout this phase of life for pain relief, especially from pelvic pain.

Join our online prenatal and postpartum fitness programs to support a strong and pain-free motherhood journey! We offer our programs in two formats:

App-Based Program: list of exercises with short demo videos. This is a self-paced workout program, and best for those who like to work out in a gym setting. This program is offered in a full-length and mini version for both pregnancy and postpartum.

On-Demand Program: full-length workout videos that you follow and work with at the same time. This is offered for both pregnancy and postpartum, plus a stand-alone pelvic stability program.

I just wanted to reach out and say thank you for the support you have given me throughout my first pregnancy. I'm currently 34 weeks, got your workout program in the 2nd trimester (mostly started because of pain, and am now pain free) and also a member of the Childbirth Education Course. I am feeling so physically and mentally ready for birth and I have you to thank!

I just want to say how big of a fan I am and to encourage you both to keep up the amazing work. I have never been into fitness until recently, and I’m 4 months postpartum and taking your postpartum course verrrrry slowly 😅 I’ve struggled with hip pain since my first pregnancy, and after birthing my second child and on week 2 of your course I finally feel relief. I am simply amazed at the relief I feel. I can’t wait to check out more of your courses pending more pregnancies, and I love following along with your lives! Haha! Gotta say… If you ever open a gym in Boston, I’ll be there.

Anterior Oblique Sling

The anterior oblique sling is a functional line of muscles and connective tissues that work together to provide stability and facilitate movements such as rotation and diagonal patterns of the body. The anterior oblique sling includes the following components:

External Oblique: This muscle is located on the side of the abdomen and is involved in trunk rotation and lateral flexion.
Internal Oblique: Located deeper than the external oblique, this muscle also assists in trunk rotation and lateral flexion, and works in conjunction with the external oblique on the opposite side of the body.
Adductors (primarily the adductor longus): These muscles are located on the inner thigh and contribute to stabilizing the pelvis and controlling the movement of the legs.
Abdominal Fascia: This connective tissue links the oblique muscles across the midline, providing a pathway for force transmission.

Instructor

GINA

Pelvic Stability Workout Plan

Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.

The anterior oblique sling plays a critical role in movements that require coordination between the upper and lower body, such as walking, running, and throwing. It helps stabilize the pelvis and trunk during these activities, ensuring efficient and balanced movement patterns.

Exercises to Engage the Anterior Oblique Sling:

To strengthen and engage the anterior oblique sling, you can incorporate the following exercises into your routine:

Cable or Banded Upward Chops: Use a cable machine or band to perform diagonal pulling motions, engaging the oblique muscles and adductors.
Diagonal Banded Pull Downs: In a half lunge or split stance position, rotate diagonally downward to activate the oblique to opposite adductor.
Split Stance Marches with Rotation: This exercise helps engage the adductors and obliques to rotate.

The Lateral Sling

The lateral myofascial sling, also known as the lateral sling, is a key functional line that provides stability and coordination in lateral (side-to-side) movements. It includes the following muscles and connective tissues:

Gluteus Medius and Minimus: These muscles are located on the outer side of the hip and are crucial for stabilizing the pelvis, especially during activities such as walking or running.
Tensor Fasciae Latae (TFL): This muscle is located on the outer side of the hip and works with the gluteus medius and minimus to stabilize the pelvis.
Iliotibial Band (IT Band): A thick band of fascia that runs down the outside of the thigh from the hip to the knee. It helps transmit forces from the gluteus medius and TFL to the lower leg.
Adductors (particularly the adductor longus): These muscles are located on the inner thigh and work in conjunction with the lateral muscles to balance the forces on the pelvis.
Contralateral Quadratus Lumborum (QL): This muscle is located in the lower back on the opposite side of the pelvis. It helps to stabilize the pelvis and spine.

The lateral sling works to stabilize the pelvis and lower back during single-leg stance and lateral movements. It plays a significant role in activities such as walking, running, and side-stepping, where maintaining balance and proper pelvic alignment is crucial.

Exercises to Engage the Lateral Sling

To strengthen and engage the lateral myofascial sling, consider incorporating the following exercises into your routine:

Side-Lying Leg Raises: Target the gluteus medius and TFL.
Lateral Band Walks: Use a resistance band around your thighs to activate the gluteus medius and IT band.
Standing Hip Abductions: Strengthen the gluteus medius and TFL.
Side Planks: Engage the quadratus lumborum and lateral core muscles.
Copenhagen Planks: Focus on strengthening the adductors, particularly the adductor longus.

By understanding and engaging the lateral sling, you can improve pelvic stability and potentially reduce pelvic pain during pregnancy. These exercises help balance the forces around the pelvis, leading to better alignment and reduced discomfort.

The Deep Longitudinal Sling

The deep longitudinal sling (DLS) is a key myofascial line in the body that plays an essential role in stabilizing and coordinating movements along the body’s longitudinal axis. It includes several muscles, fascia, and ligaments that work together to provide support and efficient force transfer. The main components of the deep longitudinal sling are:

Erector Spinae: These are a group of muscles that run along the spine from the sacrum to the skull, helping to extend and stabilize the spine.
Thoracolumbar Fascia: This is a broad sheet of connective tissue located in the lower back that connects the spine to the pelvis and plays a crucial role in force transfer between the upper and lower body.
Sacrotuberous Ligament: This ligament connects the sacrum to the ischial tuberosity of the pelvis. It provides stability to the sacroiliac joint and supports the pelvis during movement.
Biceps Femoris (Long Head): Part of the hamstrings group, this muscle runs from the ischial tuberosity of the pelvis to the fibula in the lower leg. It plays a role in extending the hip and flexing the knee.
Peroneus Longus: This muscle runs along the outer side of the lower leg and foot, providing stability to the ankle and supporting the arch of the foot.

The deep longitudinal sling helps to stabilize the body during dynamic activities such as walking, running, and lifting by providing a continuous line of tension from the upper body down to the feet. It plays a significant role in maintaining posture and balance, particularly during movements that involve bending and straightening.

Exercises to Engage the Deep Longitudinal Sling

To strengthen and engage the deep longitudinal sling, consider incorporating the following exercises into your routine:

Deadlifts: Engage the erector spinae, hamstrings, and thoracolumbar fascia.
Romanian Deadlifts: Focus on the biceps femoris and hamstrings.
Single-Leg Deadlifts: Challenge balance and engage the entire sling, including the peroneus longus.
Hip Bridges: Strengthen the glutes and hamstrings while engaging the thoracolumbar fascia and sacrotuberous ligament.
Good Mornings: Target the erector spinae and hamstrings.

Understanding and engaging the myofascial slings can significantly improve pelvic stability and reduce pain during pregnancy. By incorporating targeted exercises that activate these slings, you can create a balanced and functional core, enhance movement efficiency, and alleviate discomfort.

For more detailed guidance and exercise demonstrations, check out our podcast episode on pelvic pain and consider pre-ordering our book, “Training for Two,” which includes comprehensive sections on managing pelvic pain during pregnancy.