SI Joint Dysfunction Exercises Stretches Ask Jo
Hey everybody, it's Jo! I just got anemail the other day from someone named S.S. Could it be Sylvester Staloneéé He did sayhe was at work and injured his hip. Could it be doing stunts on a new movieéé Anyway,he did say he went to his and his told him he had an SI joint dysfunction. Sowhat we are going to talk about today is how to do some stretches to hopefully get yourpelvis back in alignment with your spine. That's what's going on with your SI joint.The SI stands for sacroiliac joint which is the sacrum, your spine, and the iliac, yourhips. So let's go ahead and lie down on your back, and we'll get started with some of thestretches. Now the key with this one is, you
need to go to your physical therapist or to find out which way your hip is rotated. Once they find that out, they can do the techniquethere, and then they can give you the exercises you need to continue to do. So this is whatwe are going to do to keep it in place after you have already gone to your therapist, andyou know what side it is, and they have already fixed it one time. So let's just say thatmight right hip has a posterior rotation. That is what you might hear from your therapist.So what you are going to do if it is on your right side, which means it's going back, youare going to put your left leg down. What you are going to do is you are going to bringyour right leg up in this position. You are
going to try to push up towards your chest,but what you are going to do is put your hand there, and push into your hand. So your legis actually not going to go anywhere. So the right leg is going to be pushing up towardsyou, and your left leg is going to be pushing down into the floor. At the same time, youpush down with your left leg and up with your right leg. Alright for 3 seconds you are goingto push as hard as you comfortably can without holding your breath. That's the key. If yourface starts turning red that means you're holding your breath. You don't want to dothat. So what I'm gonna do is I'm pushing down with my left leg, pushing up with myright leg as hard as I can without feeling
any increased pain in my back. Pressure isokay. You are going to do that 35 seconds, and do that 3 times. Once you get that done,You can bring both knees back up, then I'm going to have you grab a belt. What you aregoing to do is your going to put the belt around the front part of your legs. Wrap itup nice and tight, for Adrienne! Your going to hold it there, and what you are going todo this time is the same kind of concept except you are going to push out with both legs intothe belt. Almost like you are opening up like a clam shell, but the belt's not going tolet you go anywhere. So you can hold onto it if you need to if it is not a super tightbelt. Push out, push out, push out for 35
seconds as hard as you can. Remember, don'thold your breath. You have to be able to talk while you are doing it. Relax, and do that3 times in a row. Okay, push out as hard as you can. Push, push, push, push. And thenrelax. Alright, the next technique that I'm going to have you do is go the opposite direction.So I've got this handy dandy turtle here to help me out, but you can use a pillow, ifyou have a ball like a volleyball or basketball or anything like that, you can use that. Youcan even, if you have nothing else, use your hands inbetween. This is basically so yourknees squeezing your knees together. So you are going to put something in between yourknees. Same concept, squeezing in as hard
as you can. Push, push, push in while youare breathing, no holding your breath. 35 seconds, and you're going to do that 3 timesin a row. If you do that, and it's a true SI joint dysfunction, that will help slideit back into place, and there you go. Alright, there you have it. Those are some stretchesfor your SI joint dysfunction. Sly, if it really was you, call me, and make sure youclick the like button, and comment on how much you liked it. If you want to check outsome more exercises or if you want to see some educational tutorials, go to askjo And remember, be safe, have fun, and I hope ya'll get better soon!
Top 3 Exercises for SI Joint Pain
Straighten the left leg down and bring theright knee up. What you are going to do is interlock your fingers like this and pushyour knee down into your hands. This is called a single knee to chest isometric and whatit does is it actually uses muscles in your rear to rotate your pelvis. Great for people thathave pain on either side of the back, right here on either side of the tailbone. In CentralPennsylvania, many times people call it their sciatic and what they mean is theirsacroiliac but it helps move the pelvis. What we do here is we push down into the hands.5 second hold and in our we do it 10 times. This is a ball squeeze but we are going todo it with core stability and a core isometric.
Many times when we are talking about the core,a lot of people will do crunches. I don't think we have ever had a patient that we haveever helped to focus their exercise program on crunches. What we are going todo here is you are going to slightly arch your back and the way that you do that isyou stick your bottom into the mat, into the table. Slightly arch, pull your belly buttonin and up. Do you feel how that gets tight right thereé Then we are going to add a ball.You are going to slightly arch your back, pull up and in and this is about a 50% contraction.It is not all out, you are not bearing down, you are not trying out for the Olympicgames. We are just getting a little
contraction there. Slightly arch, pull thebelly button in and up and then squeeze the ball at the same time. It is actually fourthings. Arch the back, pull the belly button in and up and squeeze the ball and number fouris remember to breathe. As we are doing this it is going to be a 10 second hold, 10times. This exercise is core isometric with Theraband,a red piece of Theraband. You can also use Theratubing. Red is the lightest and youcan progress up through green, blue, black and there is a heavy grey band as well.Just about anything will work. The idea is this: you are using this movement and theband to challenge the pelvis and the low
back. We want stability here as we are firingthe muscles down here. Slightly arch the back, pull the belly button in and up andthen spread the knees and then back together. In the , we do 20 of those and you canbuild up to 30 or you can do more than that. If it is too difficult in the beginning, backit down to 10 or 15 times.