5 Exercises against Pelvic Resolution

Pelvic remission is a known and widespread problem in pregnancy. Pelvic solution is caused by a hormone called Relaxin. Relaxin produces and converts collagen - to increase flexibility and movement in muscles, tendons, ligaments and tissues in the birth canal and around the pelvis. This helps to give enough movement to the area so that the baby can be born.

It is important to remember that pelvic problems are often summarized by several different factors. Among other things, posture (increased curve in the lower back and forward tilted pelvis), tight muscles (the back muscles and buttocks muscles become tight to try to "hold" the pelvis that tips forward) and joints become irritated and dysfunctional (often there may be a hypomobic joint locking in it one pelvic joint while the other is hypermobile) - of the latter it is important that this movement is symmetrical.

There are 3 main goals we have when it comes to training and stretching against pelvic resolution:

Stretch tight back and buttock muscles
Strengthen the back, core, hip and seat muscles
Restore normal symmetrical movement of the pelvic joints

Also read: - Pelvic solution? Read more about it here!

The 5 exercises we have chosen as our candidates for use in a more stable and functional pelvis are not the only exercises that work - there are many others out there. But we have therefore chosen to focus on these 5 exercises that can promote pelvic stability in a gentle and effective way.

1. Seat reclining

A gentle and safe stretching exercise that contributes to better function and more flexibility in exposed gluteal muscles - such as the musculus gluteus medius and piriformis.

How: Lie on your back - preferably on an exercise mat with support for your lower back. Pull one leg towards you and place it over the other - then use the other leg to help you stretch.

How long: Clothes exercises should be held for 3 sets of approximately 30-60 seconds on each set. Repeat on both sides.

Video: Seat reclining

2. "OYSTER" exercise (strengthens hip, thigh and pelvic muscles)

The oyster exercise contributes to improved seat activation, more hip stability and increased pelvic strength. The exercise can be performed with or without training elastic - although we recommend that you use elastic to get the right load. We recommend this training knit set with 6 different strengths (opens in new window) so you can change strength as you get stronger.

How: Lie on the side in a supported position. Again, we emphasize that you should preferably use a training mat for optimal comfort. Keep your heels close to one another throughout the exercise and allow your legs to be pulled apart gently in a gentle and controlled motion.

How long: Performs 10-15 reps over 2-3 sets

3. Lying seat lift

One of the most important exercises you can do throughout pregnancy. Lying seat lift promotes cooperation between the back, pelvis, hip and thighs - at the same time as it strengthens important core and pelvic muscles.

How: Lie on your back with your arms down the side. Make sure your neck has support (use a rolled up towel, for example) and that you use a training mat. Raise the seat upwards in a controlled and smooth motion.

How long: Performs 10 reps over 3 sets

Video: Reclining seat lift / pelvic lift

4. Lateral leg lift (strengthening outside of pelvis and hip)

It is important to increase pelvic stability in all planes - including the lateral stability plane. Lateral leg lift is a great exercise that insulates the outside of the hip and pelvis - and which effectively helps to strengthen the hip and pelvis in a safe and good way.

How: Lie on the side with support under your head. Lift your leg slowly and controlled upwards in a smooth motion.

How long: Performs 10 reps over 3 sets

Video: Lateral leg lift

5. Arm circles on therapy ball («stirring in the pot»)

When you are pregnant and in pregnancy, it is for natural reasons necessary with adapted core exercises. Arm circles on a therapy ball are a type of "dynamic plank" that strengthens the core and back muscles in an effective and safe way. It is surprisingly heavy and will probably be felt by many.

How: You will need a therapy ball to perform this exercise. Stand in the "plank position" (preferably with your knees on the ground if necessary) and support your elbows on top of the therapy ball. Then move your arms in controlled circles with alternating 5 repetitions on each side.

How long: Performs 10 reps over 3 sets

Video: Arm circles on therapy ball

Summary

Now you have seen 5 exercises against pelvic solution that can contribute to increased core and pelvic function. General training is also recommended according to ability - preferably walks in rough terrain and pool training. We recommend that you contact your clinician if you are unsure whether these exercises are suitable for you due to a proven disease diagnosis or similar.

Recommended and used training equipment for these exercises

Training strokes can make your training more efficient and make you progress faster.

Press here: Complete set of 6 different workouts (link opens in new window)

Next page: - This You Should Know About Pelvic Pain

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4 Exercises Against Knee Rose (Knee Wear)

Affected by Knee Rose (Knee Wear)? Here are 4 exercises for knee osteoarthritis (knee wear) that can relieve symptoms and give stronger knee muscles. The exercises are aimed at strengthening relevant knee muscles and thus contribute to increased knee stability - which in turn will lead to less irritation and strain on the knee joints. We remind you that it exists 5 different stages of osteoarthritis.

Exercises and Exercise at Osteoarthritis of the Knees

Stability muscle training can help the body relieve joints and tendons. By training both strength in nearby muscles, as well as regularly performing movement exercises - such as those shown below - you can maintain good blood circulation and muscular elasticity. We recommend that you try to do these, or similar, exercises daily. Below you will see two training programs that are specially adapted for you with knee osteoarthritis and osteoarthritis of the knees.

The Pain Clinics: Our Interdisciplinary and Modern Clinics
Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics) has a distinctively high level of professional expertise in the investigation, treatment and rehabilitation of knee diagnoses. Contact us if you want the help of therapists with expertise in knee pain.

VIDEO: 6 Exercises against Significant Knee Arthrosis (Advanced Osteoarthritis of the Knees)

In this video below shows chiropractor Alexander Andorff from Pain clinics department Lambertseter (Oslo) developed an exercise program adapted for patients with severe knee osteoarthritis. Among other things, you will see that several of the exercises use a chair as support so as not to overload the knees during the exercise. We suggest that you try to start by doing the exercises 3 times a week.

- Hip training is very important for the knees

It is also very important to recognize that good hip function is essential in order to load the knees correctly. Therefore, we suggest that, in addition to the exercises shown above, you are happy to combine with the exercises shown in this video as well.

VIDEO: 7 Exercises against Osteoarthritis / Wear in the Hip and Knee

Feel free to subscribe our YouTube channel (click here) for more free exercise programs and health knowledge.

Relief and load management for osteoarthritis in Knærne

Wear and tear in the knees is something that must be taken seriously. Fortunately, there are several good self-measures and exercises that can help you. One measure that is very easy to get started with is daily use of knee compression support which can provide increased circulation to your painful knees - and help reduce swelling. These supports also have built-in copper in the material, which many rheumatics experience as extra symptom relief. If you are bothered by a lot of fluid in your knees, we also recommend reusable cold pack to help reduce fluid retention and swelling in the knee.

Tips: Knee compression support (The link opens in a new window)
Click on the image or link to read more about the knee compression support and how it can help your knee.

Also read: This You Should Know About Osteoarthritis of the Knees

Click on the picture to learn more about knee arthritis and how it may affect you.

Here you will see another four exercises that are often used in rehabilitation training for knee pain and knee problems.

Outcome / lunges (with video)

Rash, also known as lung, is a classic exercise when it comes to strengthening knee muscles and knee stability. Exercise provides improved muscle function in the calf, thighs and other muscles that help stabilize the knee.

Also read: 15 Early Signs of Rheumatism

2. Kneeling at Bosu Ball (with video)

Squat on the BOSU ball trains both the balance aspect and the knee stability. By doing this exercise on BOSU ball, you get an increased effect of the training - as it imitates everyday problems that you may encounter. If you do not have access to the BOSU ball, the exercise can also be done only with the use of your own body weight.

3. Lateral leg lift (with video)

The hip is essential for relieving the knees - the hip acts as a shock absorber for the knees and ankles; as well as vice versa.An effective exercise when it comes to preventing knee symptoms / ailments due to knee arthrosis (knee wear).

4. Toe lift (with video)

Toe lifting is an exercise we recommend to everyone.The exercise strengthens the feet, ankles, knees and legs - which in turn contributes to more correct load and use of the areas.

Also read: What You Should Know About Knee Pain

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

NEXT PAGE: - The 5 Stages of Kneartrose (How Aggravated Osteoarthritis worsens)

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5 Exercises against Pelvic Resolution