It’s best to learn this technique with a practitioner initially then use at home to give yourself relief from pubic bone pain.
Its called the shotgun technique because it is considered to be non-specific, meaning that it doesn’t matter how your pubic bone is “out” it helps to reduce the slippage.
It also works best with 2 people as you (the patient) need to relax.
Patient lies on back with knees bent, soles of the feet flat on the floor, ankles together, knees together.
Partner wraps arms around knees and patient tries to open them, partner resists. Count to 6-one thousand.
Everyone relaxes but maintains the position.
Repeat 3 times.
If partner not available then you can wrap a long towel around your knees and give it a twist, it will hold your knees closed.
Then patient keeps ankles together but opens knees, partner places forearm between knees and patient tries to bring knees together. Count to 6-one thousand.
Everyone relaxes but maintains the position.
Repeat 3 times.
If a partner is not available you can use 2 closed fists side by side or a basketball between your knees.
Regardless of whether or not a partner is with you, it’s important to let the rest of your body relax as much as possible, so try not to co-contract your neck, shoulders or upper body.
If you don’t get relief with this technique wait 20 minutes and try again. If you still don’t get any relief you will need to see your therapist for help.