Osteitis pubis
Complaints of osteitis pubis mainly occur in athletes who have excessive strain on the muscles and tendons at the front of the upper leg that attach to the pubic bone. This pain is often very sharp and increases with raising the leg and with excessive strain.
1. Hip Bridge
Lie on your back with your legs extended. Place your heels on a large ball and lift your hips. Hold this position briefly, then relax and return to the starting position.
2. Bruggetje maken één been
Ga op de rug liggen, buig de knieën en zet de voeten op de grond, kantel het bekken naar achteren, span de buikspieren aan, kom vervolgens met de billen omhoog. Strek vervolgens 1 been uit.
3. Bildrill
Place a resistance band just above your knees and lie on your back with your knees bent and feet flat on the floor. Then, lift your hips, pulse slightly down and back up, hold this position, and rotate your knees outward one at a time.
4. Rear kick
Rear kick, ga rechtop staan met een elastiek rondom je enkels en je handen in de zij. Beweeg vervolgens één been gestrekt naar achteren en weer terug. Herhaal de beweging.
5. Gekruisde superman
Ga op de buik liggen, maak jezelf helemaal lang met de armen boven het hoofd en de benen gestrekt. Breng vervolgens één arm en het gekruiste been omhoog, wissel dit vervolgens om.
6. Plank op fitnessbal
Ga met beide handen steun nemen op de grote fitnessbal, probeer het lijf in één rechte plank positie te behouden terwijl je de steun aanhoudt op de bal.
7. Palov Press in stand lunge (Core)
Assume a lunge position. Hold the resistance band at approximately chest height and push it out in front of you. Slowly bring it back to your chest and then push it out again.
Osteïtis pubis
Complaints of osteitis pubis mainly occur in athletes who have excessive strain on the muscles and tendons at the front of the upper leg that attach to the pubic bone. This pain is often very sharp and increases with raising the leg and with excessive strain.
Further information will follow soon...
Advice
If you have any questions regarding the exercises, doubt if you are doing them correctly or aren’t sure they are suited for your condition, please contact your physiotherapist for support.
Attention:
Yourbody.coach offers a range of exercises. Yourbody.coach can not be held responsible if you develop injuries. Always consult your physiotherapist or specialist.