Reset SI Joint Pelvis and Sciatic Nerve Belt and Ball
Welcome back to Foundation Physical Therapy'sYouTube Channel. We have quite a few patients that come in to us that have recurring sacroiliacproblems or your SI joint. SI joint is kind of down at belt level right where your spinemeets your hips and you'll feel a point off to the right or off to the left whereit's a little bit tender. So a lot of times people say it hurts kind of right here notnecessarily centralized but down and off to the right. So what you can do is a quick littlemuscle energy technique that sometimes helps is to do something we call belt and ball.Now we have a different set up in the but at home most people have a luggage strapor some sort of belt that they can cinch up
and a ball or a foam roller. What you'regoing to do is place this foam roller between your knees and take the luggage strap or thebelt and put it around your knees. So here's my belt and you want to cinch this up prettysnug. There shouldn't be a lot of motion. You should feel as you push out against thebelt, your legs don't move very much and as you squeeze to the inside they shouldn'tmove that much either you should just feel the muscles work. So I lay here and I bendthe knees a little bit then what I want to do is keep the feet together I'm going tosqueeze this roll and as I squeeze I feel my adductor muscles on the inside of my thighengaged. I'm going to hold that for a 10
second count. Then I'm going to reversethat and I'm going to push to the outside out against the belt for 10 seconds and whenI do this I feel my gluteus medius, my glutes all these external rotators of the hip kickin. and the reason this works is there's a lot of muscles in that area that will attachto the sacrum which is a part of the SI joint. So then again I would squeeze for a 10 secondcount and I would push out for a 10 second count until I've done it about 10 timesthen reassess my SI pain and see how that feels. So if you have any current SI problemsthat you're trying to fix then that's a quick little something that you can tryto basically give yourself some relief at
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