Osteitis Pubis Prehab – Russian Twists
Check out our favorite core exercise to help prevent Osteitis Pubis!
A commonly found issue with those that are diagnosed with Osteitis Pubis is poor abdominal stability & strength. We previously had a series covering Transverse Abdominus (TA) contractions and how a weak TA can lead to pelvic tilting, asymmetries, or instability. In addition to this, weak rotational ability also feeds into this condition which can be addressed by strengthening the internal & external obliques.
A great way to combat both of these issues simultaneously is to perform Russian Twists with a TA contraction. In order to perform this, you should:
1. Obtain a tolerable weighted kettlebell or medicine ball
2. To contract your TA: take a deep breath and while you blow out try to bring your belly button to your spine
3. With your feet off of the ground, hit your object repeatedly on alternating sides of your body
4. Perform 10 reps to both sides for one complete set
This exercise can be thrown into your weekly abdominal workout routine to develop more functional stability and rotational strength. Tune in next time for the next installment of our prehab series for Osteitis Pubis!
Featured Image By: Russian Twist Variations