6
Chapter
The basic exercises
- Basic exercises for the pelvis 7. Basic exercises for the pelvis
- Basic exercises for the pelvis 7. Basic exercises for the pelvis
- Basic exercises for the pelvis
The pelvis consists of two innominate bones, each
containing three fused bones: the ilium, ischium,
and pubis. Together with a complex system of soft
tissues the pelvis protects the pelvic and abdominal
organs; in women the pelvis also helps to carry a baby
and give birth. The pelvis has to absorb complex,
asymmetric forces from below and weight-bearing
from above. The joints of the pelvis are the sym-
physis pubis and the sacroiliac or iliosacral joints,
depending on which bone we consider to be stable
and which is moving.
Probably no other area of the body has been debated
as much as the sacrum and its joints with the ilia.
There are countless varieties of shapes of the sacrum
and joint planes and movement (Kapandji 2008).
Mobility reduces with age, probably due to increased
calcification of the ligaments. There is generally less
mobility in men than in women. In women hormonal
changes also influence ligamentous stability. Both the
innominate bones and the sacrum can be moved pas-
sively and actively. For active movements there are
muscles attached at the innominates and the sacrum.
The sacrum can also function in a wide range of
directions. The anteroposterior angle of the sacrum
is connected to the spinal curves. Vertebral columns
with more pronounced curves are frequently more
mobile than less curved columns on a sacrum which
is nearly vertical, but both can function well.
We have given some mobilizing exercises for the
pelvic joints and a stabilizing exercise for the hips,
which also stabilizes the iliosacral joints. Due to the
delicate structural and functional nature of this area
it is recommended that exercises are performed
carefully. For stabilizing, adjust the pelvis into a
neutral position balanced between tilting forwards
and backwards, and particularly avoid side-shifting
and torsion of the pelvis during the more complex
exercises. This also protects the iliosacral joints, if
they are hypermobile. Exercises 7.2, 7.3, and 7.6
were inspired by the book Back Care Basics (Pullig
Schatz 1992).
We have not given any specific pelvic floor exer-
cises, as the pelvic floor is included in virtually all
classical yoga āsanas and in many basic exercises. As
with the abdominal muscles and all other muscle
groups, it is essential to strengthen, stretch, and
relax the muscles of the pelvic floor. This is achieved
through a well-balanced yoga practice.
Exercise 7.1: Mobilization of the
iliosacral joints
Aims: mobilizing the iliosacral joints, moving the
ilium posteriorly.
- Lie on your back; use a suitable pillow
underneath your head, if you need it.
- Keeping your left leg straight, bend your right
knee towards the right side of the chest so that
the hip comes off the floor (Figure 6.150); hold
the back of your thigh with both hands.
- Hold for 2–3 breaths, then release slightly,
keeping the position of your hands, and stay
there for 1–2 breaths.
- Rest your right arm on the floor; keeping your
left shoulder relaxed, with your left hand hold
around the back of your right thigh close to
the knee or around the top of your shin; bring
your right knee closer to the chest, slightly
adducting towards the left side of your chest;
the right hip comes further away from the
floor (Figure 6.151).
Figure 6.150
Figure 6.151
