The pubic symphysis is located at the front of your pelvis. As pregnancy progresses and relaxin increases joint laxity throughout the body increases. This can affect many joints of the body including the pubic symphysis which may cause discomfort or pain.
The Anterior Oblique Sling is a muscle group that runs from the oblique (side of torso) to the opposite adductor (inner thigh). This muscle sling helps to stabilize the pubic symphysis joint and takes part in rotational movements. As pregnancy progresses this sling can become stretched and lengthened. As any muscle stretches and lengthens its function decreases. This means that the muscle isn’t contracting as effectively. When this muscle isn’t able to contract as effectively, joints are not stabilized as effectively which can lead to pain and discomfort. Strengthening this muscle sling may help to increase the stability of the pubic symphysis joint and decrease pain and discomfort.
Strengthening this sling involves using both the oblique muscles and the opposite adductors at the same time. Below are a few exercise ideas that can be used to help you strengthen this sling and introduce more stability to the pubic symphysis joint.
Exercise 1: Pallof Press + Ball Squeeze
Begin by anchoring a band to something sturdy at about chest height and placing a small Pilates or kids ball between your thighs. As you press the band straight out from your chest exhale and squeeze the ball with your inner thighs. As you bring your hands back towards your chest inhale and release the ball between your thighs (without letting it drop).
Exercise 2: Half Kneeling Diagonal Pull Down
Begin by anchoring a band at a higher height (top of a door frame will work well). Take a half kneeling position (one knee on the floor, the other knee bent) and hold the band in over top of your shoulder. Engage your core and pelvic floor and pull the band across your chest towards the opposite hip rotating as you do. Then return to the starting position.
Exercise 3: KB Rotation
Beginning in a half kneeling position hold a dumbbell or kettlebell at your chest. Using your obliques begin by rotating at your waist in one direction then in the opposite direction. Be sure to get a full rotation in the core and obliques.
Exercise 4: Standing Cross Knee Press
Standing nice and tall rotate your torso focusing on activating the obliques. As you rotate lift your knee and press your opposite knee into your hand to help engage the inner thighs.
Pubic symphysis pain is something that isn’t present in all pregnancies but it can cause pain and discomfort as pregnancy progresses. Give some of these exercises a try to help relieve some of the pain and discomfort by strengthening the Anterior Oblique sling and increasing the stability in the pubic symphysis joint. If you are looking for pregnancy specific programming I am currently taking clients in a virtual capacity. Please reach out here if you are interested in coaching to help you remain active throughout your pregnancy.
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