Osteitis pubis involves inflammation of your pubic bone at the point where the bone meets along the front portion of your body. Inflammation can be caused by a number of factors, including overuse or as a result of trauma, according to SportsInjuryClinic.net, a sport injury website. Exercises for osteitis pubis rehabilitation concentrate on stretching and strengthening all affected areas, including the groin, lower back, hips and thighs. Because your condition may differ from others, consult with your doctor before starting new exercises.
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Adductor stretching exercises will help during the middle stages of osteitis pubis rehabilitation by dissipating pain and increasing groin area flexibility, according to SportsInjuryClinic.net. Stretch your hip adductor muscles, located in your inner thigh area, by having your legs resemble a clam shell, according to Hep2go, an online home exercise rehab program. Start by getting onto the floor or exercise mat on your left side with your legs together and your knees slightly bent. Support your head with your left arm. Slowly lift your right leg while keeping your feet together. Move until you feel a gentle stretch in your groin area. Hold the stretch 20 seconds. Slowly return to original position. Relax 10 seconds. Repeat exercise 10 times. Rotate body so you lie on your left side. Repeat exercise using your left leg.
Exercises for osteitis pubis rehabilitation will concentrate on improving your abdominal muscle strength once you can perform everyday activities without pain, according to SportsInjuryClinic.net. Start by lying on your back on a firm surface. Clasp your hands together and place them behind your head in order to cup your head. Gently bend your knees until your feet lie flat against the floor. Tighten your abdominal muscles. Slowly raise your upper body toward the ceiling while keeping your neck and head aligned. Hold position five seconds. Slowly return to your original position. Relax 10 seconds. Repeat exercise 10 times.
Walls can be put to use during exercises for osteitis pubis rehabilitation to strengthen hip, leg and groin muscles in order to better support the pubic area. Start by standing with your back against the wall, according to SportsInjuryClinic.net. Place both feet 12 inches from the wall with your feet pointing forward about shoulder-width apart. Place your hands onto your thighs. Slowly lower your body toward the floor by bending your knees, but no further than a 90-degree angle. Hold position for 30 seconds. Slowly return to original position. Relax 10 seconds. Repeat the exercise 10 times.
Gentle Side Stretches
Exercises for osteitis pubis rehabilitation work on stretching your hip abductor muscles to increase the flexibility in your hips and groin area, according to Hep2go. Start by lying on your back on the floor, sofa or exercise mat with your legs fully extended. Slowly move your right leg to the side as far as possible without bending your knee. Hold stretch 10 seconds. Slowly return to your original position. Relax for 10 seconds. Repeat the exercise 10 times. Do exercise again using your left leg.