Osteitis Pubis – Swiss Ball Bridge
Check out our favorite exercise that challenges your core and legs in order to help prevent Osteitis Pubis!
Previously we mentioned that Osteitis Pubis may be caused from having tight hip flexors and/or weak hip extensors which can cause abnormal pelvic tilting, therefore causing excess strain to be placed upon the pubic symphysis during functional or sport specific movements. However, this is a modifiable risk factor as we can either stretch out/manually release the hip flexors (iliopsoas and rectus femoris) or strengthen the hip extensors (primarily hamstrings in this segment).
A great way to do this is to perform Swiss ball bridge. To perform this exercise you should:
1. Find yourself an appropriate sized Swiss ball
2. While laying on your back, place your feet together on top of the Swiss ball
3. Activate your TA and extend your feet through the Swiss ball so that your hips are raised off of the ground
4. Hold this position for 3-5 seconds before resetting at the bottom
5. This exercise can be progressed by curling your legs so your heels drive the Swiss ball towards your butt (Hamstring Curls)
Tune in next time to learn about the next exercise in our prehab series for Osteitis Pubis!
Featured Image By: Baltimore MD Physical Therapy for Sports and Injury Rehab