EXERCISE OF THE WEEK: The Shotgun Technique
One common issue during the later stages of pregnancy is the feeling of instability around the pelvic joints. This may be in the anterior region of the pelvis known as the pubic symphasis or the posterior pelvis at the sacroiliac joints. These issues can manifest as dull to sharp pain in either of these areas, feelings of popping or shifting, or even radiating pain into the groin or legs. Pubic symphasis pain and sacroiliac (SI) pain and instability are common in pregnancy due to the increased laxity caused by hormonal changes preparing your pelvis to expand for labor as well as the increased amount of force placed upon these joints by the increased abdominal load.
Luckily, we have techniques to help relieve this pain and popping. Although being evaluated and instructed by a Doctor of Physical Therapy will give you the best results in relieving this pain, there are a few exercises you can try in the mean time to improve your symptoms.
The “Shotgun Technique” is a muscle energy technique named for the frequent loud pop it generates at the pubic symphasis. The goal of this technique is to use isometric muscle contractions to increase the muscle activation and therefore stability around these joints. These techniques are often times performed in the clinic with the help of a clinician but a self-correction version of this technique can also be performed at home.
INSTRUCTIONS:
Equipment (not required but helpful) – one belt and one small ball or pillow. Begin laying with knees bent (in later stages of pregnancy, perform reclined or seated). Make a hip-width loop with the belt and place around your knees. Move the knees apart pushing out into the belt as hard as you can tolerate for 6 seconds. Relax then repeat this outward push 6 times. Remove the belt and place the small ball or pillow between the knees. Move the knees inward squeezing the ball as hard as you can tolerate for 6 seconds. Relax then repeat this squeeze 6 times. Perform this technique as often needed throughout the day to help relieve pain and instability symptoms at the anterior or posterior pelvis.