Bäckensstabilisering

Bäckensstabilisering, often translated as pelvic stabilization, refers to exercises and techniques aimed at strengthening and coordinating the muscles that support and stabilize the pelvis. The pelvis is a complex structure composed of the ilium, ischium, and pubis bones, connected by ligaments and joints. Its stability is crucial for a wide range of movements, from walking and standing to more complex athletic activities.

A stable pelvis provides a solid base for the spine and lower limbs, allowing for efficient force transfer and shock absorption. When pelvic stability is compromised, it can lead to various issues, including lower back pain, hip pain, knee problems, and even postural imbalances. The muscles involved in pelvic stabilization include the deep core muscles like the transversus abdominis and multifidus, as well as the gluteal muscles, pelvic floor muscles, and adductors.

Bäckensstabilisering exercises typically focus on engaging these muscles in a controlled manner. Common exercises include bridging, clamshells, bird-dog, and various plank variations. The emphasis is often on maintaining a neutral pelvic position during movement and improving proprioception, the body's awareness of its position in space. This type of training is frequently recommended as part of rehabilitation programs for injuries affecting the lower back, hips, and pelvis, as well as for athletes seeking to improve performance and prevent injuries. It can also be beneficial for individuals experiencing pain or discomfort related to poor posture or prolonged sitting.