The Anterior Oblique Sling
In this post, you’ll learn what the anterior oblique sling is and why training it applies to perinatal athletes.
The anterior oblique sling is made up of the internal and external oblique muscles connecting with the opposite adductor group via fascial connection. Picture an “X” pattern across the front of the body, with the center of the X right over the pubic symphysis joint.
When these muscles groups coordinate and contract together, it creates increased stability and compression along the lower abdominals and pubic symphysis. These muscles groups also play a huge role in rotational power, acceleration and deceleration of the trunk.
Training these muscles groups together specifically is so beneficial for:
Rotational athletes (runners, golf, tennis, etc.)
Anyone experiencing pubic symphysis pain during or after pregnancy
All c-section moms as this fascial connection is compromised post-abdominal surgery
During pregnancy, these muscles groups are in a lengthened position, making them less efficient. Therefore, it can be incredibly valuable to train this pattern during pregnancy - especially if you have pubic symphysis pain. If not during pregnancy, we definitely want them in our postpartum training program.
When choosing an exercise, try to incorporate the obliques and the opposite adductor group. Here are some examples in a reel I posted on Instagram:
This post has a range of exercises from beginner to more difficult as well as varying positions. For the obliques, incorporate some trunk rotation or a pallof press. And for the adductors, add a pilates ball or block squeeze to resist the inner thighs.
In summary, if you’re a rotation athlete (RUNNERS LISTEN UP!), pregnant, postpartum, and/or post-cesarean, programming some of these in to your routine can be incredibly beneficial!
