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Top 3 Exercises for SI Joint Pain

May 05, 2020
Stretch your left leg down and lift your right knee. What you're going to do is interlace your fingers like this and push your knee toward your hands. This is called a single knee to chest isometric and what it does is it actually uses the muscles in your back to rotate your pelvis. Ideal for people who have

pain

on both sides of their back, right here on both sides of the tailbone. In central Pennsylvania, a lot of times people call it sciatic and what they mean is sacroiliac, but it helps move the pelvis. What we do here is push down on the hands.
top 3 exercises for si joint pain
Wait 5 seconds and in our clinic we do it 10 times. This is a ball squeeze, but we will do it with core stability and an isometric core. Many times, when we talk about the core, many people do sit-ups. I don't think we've had any patients that we've helped focus their exercise program on abs. What we are going to do here is arch our back slightly and the way to do this is to put our butt on the mat, on the table. Arch slightly, pull your navel in and up. Do you feel that tightening right there? Then we're going to add a ball.
top 3 exercises for si joint pain

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top 3 exercises for si joint pain...

You're going to slightly arch your back, pull up and in and this is about a 50% contraction. Not everything is resolved, you are not trying hard, you are not trying to participate in the Olympic Games. We're experiencing a bit of a contraction there. Arch slightly, pull your belly button in and up, and then squeeze the ball at the same time. There are actually four things. Arch your back, pull your belly button in and up and squeeze the ball and number four is remember to breathe. While we do this, it will be a 10 second wait, 10 times. This exercise is core isometric with Theraband, a red Theraband piece.
top 3 exercises for si joint pain
You can also use Theratubing. Red is the lightest and you can progress through green, blue, black and there is also a heavy gray band. Almost anything will work. The idea is this: you are using this movement and the band to challenge the pelvis and lower back. We want stability here while we activate the muscles down here. Arch your back slightly, pull your navel in and up and then spread your knees apart and then bring them back together. At the clinic we do 20 of those and you can go up to 30 or you can do more than that.
top 3 exercises for si joint pain
If it's too hard at first, go back up to 10 or 15 times.

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