Inversion Exercises for the Perineal Ligament

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The perineal ligament is a thick anterior border of the urogential diaphragm, formed by the fusion of its 2 fascial layers, according to the ligament meaning on the Lexic. us website. This ligament can become inflamed due to injury and source discomfort or pain in your decrease upper body, pelvic or groin location. A lot of inversion workouts need you to hang from a chin-up bar or similarly elevated surface. You can complete corrective exercises to help minimize the pain connected with an inflamed perineal ligament.


According to the internet site, inversion exercises include all areas of your body in producing a movement that focuses on compression and shortening of your joints, muscles and ligaments. Using inversion exercise also integrates the natural force applied to your body by gravity and can relieve pressure on locations of your body when you’re in certain positions. Inversion workouts are utilized regularly in physical treatment setups and in military training programs.

Leg Exercises

Due to the medial position of your perineal ligament, stretching the ligament in order to lower pressure or tension can be accomplished through inversion leg exercises. One example of such an exercise includes hanging on to a raised chin-up bar or rack with your arms while enabling gravity to pull on your legs towards the ground. Increase the pull on your perineal ligament by contracting your lower back and buttocks to move your legs ‘behind’ your body. Repeat this movement as typically as comfort will permit.

Exercises on Your Back

Since inversion exercises largely concentrate on making use of the pull of gravitation as your kind of exercise resistance, you can likewise finish an easy inversion workout by lying on your back on an exercise bench with your legs hanging off the edge. Use your abdominal muscles to raise your legs off the ground, permitting them to be suspended in air. This will promote the bigger muscles in your pelvis and legs to agreement and support your tendons, consisting of the perineal tendon. Gradually lower your legs after a few seconds to complete the repeating.


Inversion workouts are thought about by numerous fitness specialists to be a high-intensity workout program. Therefore, you ought to not begin exercising without first speaking to your physician to dismiss further injury to your perineal tendon. For added resistance to any exercise, you could want to put on ankle weights while completing a movement.