Skip to main content

The Outer Unit- Slings

Many factors contribute to non-optimal pelvic stability control, which can result in pelvic girdle and lower back pain. Today I was lucky enough to take a lecture from the Chek Institute on SI joint pain. I loved what Dan Hellman said about "SI" pain, as I have said the same thing. It is an ambiguous term for a generalized feeling of pain in the lower back area. I always say "SI" pain is like "IBS" to me- it's a very non-specific description of symptoms.

One thing he discussed today in regards to assessing and strengthening to eliminate SI joint pain was sling systems. The posterior sling is comprised of the glute maximus and the contralateral latissimus dorsi. Another consists of the working relationship between the gluteus medius, gluteus minimus, ipsilateral adductors and contralateral QL. These (and other) slings comprise the functional "outer unit". Understanding the functional relationship between muscles across these slings can help to assess the real cause of lower back or "SI pain", and pelvic discomfort.

The "inner unit" Hellman described as the Core 4- diaphragm, PFM, TVA and multifidus. You can imagine my giddiness in that class! Ahhhh preaching to the choir, Dan. I love when other learned respected fitness and wellness professionals reinforce what I teach and practice!

Another thing Hellman discussed was how the entire body is really all one big muscle, crossing joints, connected together using tendons and ligaments. He said that it becomes apparent once you dissect a cadaver. We only break the body into smaller muscles to study and understand it, but like connective tissue it really is just another "jeansuit" that is tied together and functioning as one. I think that's all pretty cool stuff!

I have a lot to digest and apply from this class. We'll all benefit ;)

Comments

Popular posts from this blog

Kate's Guide to Getting the Correct Sports Bra!

I wear an unusual size and it took me years to unlock the secrets to bra fitting (and finding!) I suffered for years in improperly fitting bras, and during exercise I would wear 2 or 3 just to get the support I needed.  E very woman needs support while performing sports; not having proper support means that there is extra stress put on the back during various activities. Even low-impact exercise s done without the support of a sports bra can result in strain on the upper back and shoulders that can result in pain or worse- injuries that may develop over time. Sports bras affect a woman’s posture. Exercising without support can result in slouching to prevent painful bouncing which throws the back and hips out of alignment and impedes form, leading to potential injury. The most common mistakes are when women wear a bra that is too small in the cup and too loose around the body for example a 38e instead of a 36f. Note: When you go down a band size, go up a cup! Step 1: T

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer: Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise. Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this? This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left an

Is it Safe to Run with Pelvic Organ Prolapse?

In support of Incontinence Awareness Month June 2015 Is it Safe to Run with Pelvic Organ Prolapse? I was a recreational runner pre-baby. Post-baby, I suffered stress incontinence when I returned to the sport. I was fine while running, coughing or sneezing, but if both happened simultaneously I peed my pants. Although it improved as I recovered, it never fully resolved until I addressed it with a restorative exercise program. From a pelvic floor assessment I found out I have both a grade one cystocele and rectal prolapse . There are many moms who run with symptoms of incontinence, from a few drops to full bladder leakage. The solution is not to wear a pad, it is to address the obvious weakness and strategically strengthen the muscles to support the sport. Here’s what you need to know. 1. Running involves impact and requires the core strength necessary to support it. Stress incontinence is a symptom of core dysfunction and often related to diastasis recti (althoug