During pregnancy, there may be more pelvic girdle pain due to the increased laxity of pelvic joints (and almost all the joints of the body). We want the joints to have more movement, so that baby’s head can navigate through a mobile structure. However, this extra movement can be come unstable, and result in discomfort or pain, if there is not enough strength supporting the joints.
How can we support the joints? By strengthening the myofascial slings.
We have several slings that cross the pelvis from the upper to lower body. These slings all help to stabilize our pelvic joints, which can be the culprit of pelvic girdle pain during pregnancy.
The Anterior Oblique Sling
The main sling that supports the pubic symphysis, or the front pelvic joint, is the anterior oblique sling (AOS). The AOS goes from the oblique to the opposite adductor (inner thigh), crossing the pubic symphysis. We have found in our fitness facility, that by incorporating more AOS exercises in our prenatal programming, we have been able to help decrease the discomfort or pain associated with pubic symphysis dysfunction (SPD).
AOS exercises incorporate simultaneous contraction or activation of the oblique and opposite adductor. We can accomplish this with movements that rotate inward on the front side of the body. Think opposite shoulder or arm moving inward towards the opposite hip or leg.
A great example of this is when we are walking and lifting the leg forward. The opposite arm swings forward as well, activating the AOS to help stabilize.
The Posterior Oblique Sling
The posterior oblique sling (POS) is one of the slings that help to support the SI joints, or the two back pelvic joints. The POS goes from the latissimus dorsi (back muscle) to opposite glute (your booty), crossing over the SI joints. If backside pelvic pain is more your culprit, focusing on movements that strengthen the POS can help a ton!
POS exercises involve simultaneous contraction or activation of the lat to the opposite glute. We can accomplish this with movements that rotate inward on the backside of the body. Think one side of the back squeezing in backwards towards the opposite leg or glute.
A great example of this is when we are walking and pushing off the foot to move forward. The leg extends backwards as the opposite side arm swings backwards.
The Deep Longitudinal Sling
The deep longitudinal sling (DLS) runs along one side of the backside of the body, so if we split the body in half from head to toe, the right and left halves would be the DLS. Movements that emphasize hinge type movements (think deadlifts, leaning forward at the hips) help to activate this sling. This sling also helps to stabilize the SI joints.
The Lateral Sling
The lateral sling (LS) runs along one side of the body, but on the outside of the hip and wraps to the inner thigh. This sling helps to stabilize the hip in single leg movements and supports both the pubic symphysis and SI joints. Movements that focus on balancing (think step ups, single leg deadlifts) help to activate and strengthen this sling.
There are several slings that help stabilize the SI Joints, some of which don’t even cross over it! The slings also start to weave together or share muscles and paths. The posterior oblique sling sort of blends with the deep longitudinal sling and lateral slings, and the anterior oblique sling blends with the lateral sling. Every sling works together to help stabilize the pelvis!
Since pregnancy is a time of extra movement and mobility, it can also be a time of instability. We can usually remedy instability with extra strengthening, as opposed to more stretching or just waiting it out for birth! Strengthening the connection of these slings helps to increase stabilizing and therefore decrease prenatal discomfort or pain associated with pelvic girdle pain.
We focus a lot of prenatal fitness programming on incorporating exercises that strengthen these slings to help increase stability of the hips and pelvic joints. Our prenatal fitness program can be started at one point during pregnancy, as it syncs to your week of pregnancy! We also offer a pelvic stability stand alone accessory program that can compliment your current workout routine.