The pelvis is a fantastic structure! This multifunctional boney ring helps us to house and protect the abdominal organs, acts as an attachment site for important muscles, and transfers load from one leg to the other. Stability at the pelvis is delivered both by the shape of the pelvic joints which wedge together snugly and, as with other areas of the body, by muscular support. Also similar to other parts of the body the pelvis has different groups of muscles that surround and support it!
The deep inner unit of muscles; the diaphragm, pelvic floor, multifidus and transversus abdominus all help to stabilise the pelvis. These deep in muscles have high endurance and their prime function is stabilisation. Of the inner unit muscles, contracting the transversus abdominus offers an easily accessible way to snug up the pelvis that’s easy to do whether in the gym or while walking in the street. The outer unit muscles are larger, more superficial muscles whose job is primarily to move the bones around the pelvis. However, when groups of these muscles are contracted in a coordinated manner they form muscular belts, known as “slings” that also act to stabilise the pelvis.
By working on stabilising the pelvis using both the inner unit muscles and the outer unit sling groups, we can significantly increase our ability to transmit forces from side to side through the structure (walk, run, jump etc.) and also to reduce joint irritation!
In the video attached I demonstrate two exercises that will help you to activate your muscular slings. I also discuss how you can activate your transversus abdominus muscle during regular day to day activity as well.
