Your pubic bone, also referred to as the pubis, fuses with your sacrum, coccyx and ilium to comprise your pelvic girdle. Muscles such your hip abductors and adductors, flexors and extensors surround your pubis, giving it the mobility and flexibility to perform everyday actions. Pubic bone pain may result from injury, and performing light exercises can help you rehabilitate the pubic bone. Consult your physician or health-care professional before attempting any exercise.
Knee Sways
Knee sways work your sacroiliac joint and can be done without using any weights or equipment. Lie on your back with your knees bent at a 90-degree angle and together, and your hands and feet flat on the floor. Engage your core to stabilize your spine and slowly sway both knees back and forth as close to the ground as possible. Keep your shoulders and back flat on the floor and avoid hyperextending. Perform two sets of four to eight repetitions on each side.
Walking Lunges with Twists
Walking lunges work your hip flexors, abductors and adductors and add a challenge when you twist as you perform each lunge. Stand with your feet hip-width apart and engage your core to stabilize your spine. Step forward by lifting your right foot off the floor, and stabilize your body with your left leg. Avoid slouching, and keep your chest up and out. Lower your body to a comfortable position, lean forward and slowly twist your body to the opposite side of the lunged leg. Simultaneously raise both your body and the lunged leg to starting position, and switch legs. Perform two sets of five to 10 repetitions for each leg.
Dirty Dog
The dirty dog is a dynamic movement that prepares the body for high-intensity activity. Kneel on an exercise mat, position your knees and feet hip-width apart and dorsiflex your feet. Slowly lean forward to place your hands on the mat, position them directly under your shoulders at shoulder-width with your hands facing forward. Reposition your hands to be parallel with your shoulder, and reposition your legs to be parallel with your hips. Engage your core to stabilize your spine and, while exhaling, draw one knee toward your chest, flexing at the hip. Rotate your hip toward your torso until it cannot rotate any farther, and hold the position briefly. Rotate your hip away from your torso until it cannot rotate any farther, and hold the position briefly. Perform two sets of five to 10 repetitions for each leg.
Standing Hip Adduction
The standing hip adduction uses your abdominals and glutes to stabilize your body throughout. Assume a staggered-stance position, with your feet hip-width apart, and the working leg slightly forward. Gently engage your core to stabilize your spine and avoid arching your back. Lift your foot 1 to 2 inches off the floor and, exhaling, bring it across your body, using the opposite leg for support. Continue moving your leg until it passes your opposite leg and hold briefly. Slowly bring your leg back to starting position and repeat. Perform two sets of five to 10 repetitions for each leg.
