What are the pelvic slings?
What is the craze with fascial sling training versus isolated muscle group training?
Show me some ways to start myofascial sling training from home!
The nitty gritty?
“Anatomical slings” are comprised of muscle, fascia and ligaments- all working together to create stability and mobility throughout our bodies (Vleeminget al 1993; 2012). The complex system of selective co-contraction between the deep and superficial structures provide the basis of dynamic stability of the body during movement.
A muscle contraction produces a force that spreads beyond the origin and insertion of the active muscle. These forces are transmitted through structures within an anatomical sling, allowing forces to be produced away from the origin of the initial muscle contraction. The muscles depicted within a myofascial sling are connected via facia to produce these forces that assist in the transfer of load within the pelvis and lumbar spine.
Disturbance or imbalance of the slings can cause micro trauma and alteration of the body’s biomechanics during static or dynamic tasks.
Often, we find that when there is a weak component in the sling, clinicians don’t address the slings and movement pattern- but rather the individual muscles. At Physiolistic, we incorporate sling assessment and individualized training programmes.
The lumbopelvic complex (where your lumbar spine meets your pelvis) distributes the load and maintains stability of the body, allowing complex movements to take place. This is done through the help of slings!
Let’s see those slings!
1) Anterior oblique sling (AOS)
Muscles: external oblique, internal oblique, contralateral hip adductor, abdominal fascia
Function in Sport:
- Increased firing in the transition between walking
and running
- Important for increasing speed and acceleration
- Prominent in tennis, hockey, soccer, basketball:
Agility
Speed
Sudden acceleration and deceleration in changing
direction/ motion
Examples of AOS training: bear crawls, Russian twists, lunge with twist...
Vleeming et al. 2012; Chek et al. 2011
2) Posterior Oblique Sling (POS)
Muscles: gluteus maximus, contralateral latissimus dorsi, inter-connecting thoracolumbar fascia
During sport:
The POS plays a big role in stabilizing the lower spine, the sacroiliac joint as well as controlling leg to torso movement.
It plays a big role in the spring mechanism of each stride and if
trained properly, provides explosive strength!
Examples of POS training: quadruples bird dog/ standing supermen
Vleeming et al. 2012; Chek et al. 2011
3) Deep Longitudinal Sling (DLS)
Muscles: Erector spinae, multifidi, thoracolumbar fascia, biceps femoris, sacrotuberus ligaments
Functions in sport:
Supports and approximates the body
through the pelvis, provides postural support and
helps act against potential injuries by preventing
damage from sheer forces
Examples of DLS training:
Straight leg deadlift, reverse hamstring curl on a physio ball, side bridge
Vleeming et al. 2012; Chek et al. 2011
4) Lateral Sling:
Muscles: gluteus medius, guteus minimus, tensor fascia latae, illiotibial band, contralateral quadratus lumborum
Functions in sport: Provides stability during single leg activity,
prevents pelvic movement as well as provides stability to the
hip joint- think how important this is during running-
never mind the benefits during contact sports!
Examples of lateral sling training: hip hitches, side lunges,
widespread running on the spot with a theraband around
the ankles
Vleeming et al. 2012; Chek et al. 2011
This is an introduction to slings and sling training. Contact us or book in for a comprehensive sling assessment and individualised sling training programme which will be progressed to be as functional as possible to your specific sport!
Tom Workman
Senior Physiotherapist
Bibliography:
Chek, P. Core Stability: The Outer Unit. International Association of Athletics Federations, NSA 1-2.00, 2011.
Vleeming, A; Mooney, V; Stoeckart, R. Movement, Stability & Lumbopelvic Pain, Integration of Research and Therapy. UK: Churchill Livingstone, 1993
Vleeming, A; Schuenke, M; Masi, A; Carreiro, J; Danneels, L; Willard, F. The sacroiliac joint: an overview of its anatomy, function and potential clinical implications. Journal of
Anatomy, Volume 221, Issue 6, 2012. Pages 537-567.
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