SI Joint Pain? Piriformis Syndrome? 5 Exercises to Treat & Prevent
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- Опубліковано 24 тра 2024
- Treat SI joint pain and piriformis syndrome with these 5 simple exercises. Prevent the hip and leg pain that results from sitting all day.
Coach E and Dr. B will demonstrate how you can wake up the muscles that stop working when sitting for hours at a time. They also show you the ReBUT technique which you can (and should) use at your desk, on the couch, or even at the dinner table.
With that, they’ll specifically cover:
The anatomy of your bum and the medical research behind other types of treatments like injections, massage, stretching, and PRP. Spoiler: if you can realign your hip pocket, many times the problem goes away on its own.
They’ll also cover tests to see if you are starting down the road to misaligned hips and the anatomy of how to sit for hours on end without hurting yourself down the road.
If you don’t have pain from sitting right now, these exercises can help prevent your legs from shifting out of an ideal hip pocket and prevent muscles like your hip flexors and psoas from permanently shortening.
IN THIS VIDEO:
00:00 - Intro
01:25 - Anatomy of the pelvis and the sacroiliac joint
03:25 - Tests for SI joint function
08:30 - The ReBUT Technique (use this when sitting)
THE EXERCISES
09:21 - ASMR: Posterior Hip
11:41 - Hip Bridge
12:40 - Slumpy Psoas Activator
15:20 - Hinged Knee Fl-Ex
19:02 - Split Squat
22:02 - FREE ACCESS: The Hip Pocket Routine
Download the Hip Pocket Routine (it's free!) - www.precisionmovement.coach/d...
These exercises are part of the Foundation for Movement Longevity program that includes advanced tweaks and other exercises to ensure you have a good hip pocket, which will give you the mobility and stability you need to keep doing whatever it is you love to do.
The Foundation for Movement Longevity program focuses on building stability and waking up the 5 major areas of the body which Dr. B and Coach E most often see people struggling with as they discover wear and tear injuries. Most often, the joint that hurts is a symptom of dysfunction or wear & tear somewhere else. The 5 areas covered strategically apply the 80/20 rule for relieving and preventing pain.
Learn more about FML: www.precisionmovement.coach/f...
RESOURCES
SI Joint Pain Study: doi.org/10.1589/jpts.33.646 - Sasaki, T., Kurosawa, D., Murakami, E., & Watanabe, T. (2021). Physical therapeutic options for residual sacrotuberous ligament pain after treatment of sacroiliac joint dysfunction. Journal of physical therapy science, 33(9), 646-652.
Precision Movement Academy: www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Спорт
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
I have had SI joint pain for over four years due to a car accident and nothing seemed to help. The pain was always there despite physio, staying active, stretching.etc. I tried this video abiut 3 months ago and noticed relief right away. I kept doing your exercises daily for several weeks and the pain has disappeared and has stayed away for over 2 months now. Thank you for this video.
Awesome!
❤❤❤❤ XD XD XD XD XD XD XD🎉❤
That’s so amazing! Thank goodness because pain that doesn’t go away is absolutely the most horrid state to be in.
which excersize you felt best? i tried all but not the ball, but not seem to go away for good.
How are you now a year on? I've damaged mine when I was 19 and been in constant pain since and I'm 33 now. 14 physios, 4 lots of spinal injections. Muscle tightness and wastage to legs etc. 😢 just wanna be pain free again
Doing an amazing service for the larger portion of the population who unfortunately can't afford to see a professional. Thank you so much!
Wow!
Thanks for your comments. We really appreciate that :)
- Coach Joshua, Team PM
This is real education from experienced professionals. Why did it take me hours of searching UA-cam to find real content vs “pain here do this!” from “influencers”.
Glad that you found us!
Just an update, been doing this routine for almost two months now, and the results are excellent. Still have a little pain in my left buttock region whenever I wake up in the morning if I slept a little longer than 7-8hrs. But really this routine helped me with my lower back pain and now I can do isolation workouts 5 times a week using bands. Thank you so much Precision Movement!
Thanks for the update!
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thank you so much!! I'm so glad I found you! I've been suffering w piriformis syndrome for 5 year's SELF DIAGNOSED because i couldn't find a doctor to LISTEN to me they all knew more about my pain then me 👎 I did get confirmation from a doctor tho now I'm dealing with the medium glute pain I set 7-9 hrs at work
Ur videos are help me "SO MUCH" I can't thank you enough 💕💕💕
Glad that the videos are helping :)
wow..like for real. if only you could hear my sigh of validation. you have no idea how long I have suffered, hoping someone could help, and not having the right info. that nagging feeling like im being duped, or a puzzle piece is hiding somewhere in the folds of the box. i just recognized how valuable you are to my recovery, after being able to enjoy a few episodes in a row. it truely shows your heart is in the right place, and you make this info really accessible. ty so much. 💌
Happy to help!
I had a fall on my stairs at home and I hi my left gluteus pretty bad the pain was excruciating a.that was at least 10 years ago and it is now that I am feeling the pain. When I do the periformis exercises, the stretch is painful. Is it normal?
@@roselita99some how, this comment feels misplaced. I don't understand why it's responding to my comment. I will say, that any pain...is bad. Please seek proper medical advise, and good luck.
Same here. Been suffering for over a year. I am beyond exhausted and frustrated
Because I've sat for so many years for each of my jobs thru the yrs, my body is all out of whack at 56. Working hard to heal all the issues caused by sitting. Thank you. The two of you explained everything so nice. I enjoy quiet videos... 🙂
You are welcome!
I just went thru 6 weeks of physical therapy, and learned more in this one video!
Nice.
Thank you for putting up these incredible videos for free!
Your cues are amazing, I have seen these exercises in some form before, but always felt like something is lacking. Your cues on how to use the correct muscles to perform these exercises is that missing part!
Glad that you like them :)
I really need these. I'm older so won't be able to do these fully. I'd love you to show how a beginner/older person can get started safely
Thanks for the great video.
Happy to help!
It's always ok for you to perform the exercise to the best of your ability no matter how small the movement is.
Let us know if you need specific examples for certain exercises and we will be happy to provide more advice or assistance :)
- Coach Joshua, Team PM
Thank you for responding. I will have to modify in some way and try them on the bed. I would love to see your recommendations.
I am at my witts end with my piriformis pain and sciatica. I literally leave my job everyday in tears and barely able to walk. I feel excited about this video and hope to be pain free.
Hi!
You shouldn't have to live like that and we are so happy that you found us.
What is your job? How did the exericses go?
We are here if you need any more assistance :)
- Coach Joshua, Team PM
How are you now?
Very timely for both myself and a number of my clients! Thanks for the fun, & easy to follow, exercises and techniques!
You are welcome!
Hip pocket routine - looking forward to adding this to my workouts! Thank you so very much for all the great guidance! Downloaded your app too.
You're welcome :)
Thank you so much for your work! It's always a pleasure to watch your videos!
Much appreciated!
This lady is amazing ! Thanks to both of you for his amazingly helpful video. The first time I did the Slumpy Psoas stretch, when I straightened my back, I could hear and feel the release of crunching sounds all the way up my spine, wow !
Thanks for your kind words.
I've had terrible piriformis pain in the past week due to hip impigment, couldn't even sleep at night from the discomfort. The posterior hip massage with the tennis ball was the first thing that brought me somw degree of relief. Thank you so much!!
Nice!
Me too have bad piriformis pain
I just started watching your videos and both of you have great clarity and experience. I appreciate that . I have tried a few of the exercises from your previous videos and I'm beginning to feel little bit of relief after so many years being out of whack. I have to learn where the femoral and all the other muscles are that you described. This will be fun to learn. Very good teachers.
Thanks for following along and maintaining the student's mindset :)
- Coach Joshua, Team PM
I love this channel and the way you explain helps so many. I have piriformis and have tried trigger w ball but the flexion with ball wow feels amazing. ❤️😬
Glad that it helped!
Adding these to my routine! Thanks so much!
You're welcome!
Very clear examples...thank you.
Thanks for watching :)
❤this has been so helpful. THANK YOU!!
You are so welcome!
I’ve had pain the area you call SI. I’ve done therapy for a long time with professionals to no avail because they say “your hip.” I had xrays and MRI showing zero to mild arthritis and no impeachment. But my pain is sharp and constant. I’ve been researching on my own for a while. Today, I watched your segment, and it has been by far the most educational. Your explanations of SI function and performance are clear, simple and deep in knowledge with layered charts of the SI that are hard to find anywhere else. Also you showing the movement exactly as you were saying it made it synchronized and so clear to me. I liked you calling everything by their medical terms as opposed to others calling body parts “your sits muscles” or “the top/bottom of your leg” etc. I will try your suggested routines in this video with a new understanding of this function and performance. I realized my mistake in the tilt of the hip for best performance. Thank you for emphasizing this frequently Thanks
Thanks so much for following along and commenting.
It is so important to read your feedback as it validates our methods. We could not be more pleased that you appreciate learning about kinesiology and functional anatomy.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Brilliant video! Thank you so much
You're very welcome!
Ty I will try these exercises you both recommend
Excellent :)
Thank you for posting for these areas of concern wrecked by sitting for too long
You're welcome!
Dr B and Coach E ..dynamic duo...you make a good team...integrity and practicality = results
Happy to help!
The very last exercise when you lay on your side and raise your inward-rotated leg has finally given me relief after weeks of pain and a ton of unsuccessful self-help attempts based on other videos. Thank you!!
Yay!
Thanks so much for trying it out and for sharing the results :)
- Coach Joshua, Team PM
Great sensible exercises... love it...
Glad to read that :)
Great exercises!
Glad that you think so!
OMG the relief and several releases I got while doing this was amazing. Attacking the piriformis wasn't cutting it... Who knew my butt was so lazy.
Nice work!
Brilliant. Saddle and very effective muscle isolation that works magically. Again, many thanks.
You're welcome!
Excellent, great presentation
:) :)
Seeing this video come onto my feed that was posted months ago, but, I have to say, I’m very impressed.
So well done, such expertise, and professionalism.
I’m going to enroll in the program.
Wow, thank you!
@@PrecisionMovementCoach you’re welcome. Well deserved!
Thank you so much… I need this 👍
You are welcome!
Soooo good! Thank you.
You are welcome!
Great information...much appreciated.
:)
Better guidance than both PTs I've seen. Thank you x1000000000
You are welcome!
I have a ton of SI joint pain, very poor internal hip rotation, as well as lateral pelvic tilt. Your videos on these topics have really helped me understand in more detail what my osteopath/physiotherapist has been showing me.I have also had to learn how to walk properly and avoid duck feet. thank you for helping on all these topics.
Nice work!
great job guys very helpful
Thanks for that :)
Thank you! I just did these 5 exercises and I got relief right away...I'll be doing these after each massage I perform, cause my hip flexors, piriformis and psoas need some love.
Amazing!
Excellent. Thank you.
You are welcome!
Thank you so much for this! I have Ehlers-Danlos Syndrome Hypermobile Type. My pelvis and SI joint are the most hypermobile areas of my body, muscles are doing all the work my lax ligaments were meant to do and the trigger points and butt gripping are unreal. I constantly have to reset with "rescue exercises" to keep my body in its most neutral alignment and been doing this my whole life. These are GREAT and really work!
Happy to help!
Also, check out this video:
ua-cam.com/video/BRHQMM9UZZs/v-deo.html
- Coach Joshua, Team PM
Love this video, it provides lots of information for self home practice, i found it very helpful...thank you both of you for sharing your knowledge !
Glad it was helpful!
just wanted to say thank you so much! I was in serious pain for a week and already felt much better after first 2 exercises
You're so welcome!
Thank you! Excellent!
Anytime :)
I just came across your video. I’ve been seeking help for years. I’ve had immediate relief from these exercises. Im looking forward to implementing them into my daily routine & learning more from your channel. Thank you 🙏
Amazing!
I've learned I have arthritis in the SI joint. Do these exercises help that?
@@marybethpazdernik9783 it's worth a try :)
That is amazing that you need to bring your knee past your foot because every other squat you hold your knee at your foot!!! So thank you for mentioning that for the exercise to be correct!! Very informative, thank you!!
You're welcome!
Wow! Instant relief. No exaggeration. Feels like I finally have the understanding about my long standing Si pain, groin pain and lower back pain.
Thank you. Now I’m gonna check out all your others to see if I can find answers for my swimmers shoulder pain. Thank you.
Wonderful!
New subscriber!!! Great info and explanations! Recent hockey injury and now looking for relief and exercises!! Going to try yours!! Thanks so much!!!!
Yes!
Thanks for that.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Amazing and so reassuring. I’ve have ongoing unresolved hip tightness, aching week thighs, si pain, leg and knee pain. Watching this video and it all makes sense - a real ‘lightbulb moment’ for me. Thank you for such great explanations and demos. It was all relevant - I feel like I had a one-to-one physio session. So pleased to have stumbled across your videos. Thank you - Jo - Yorkshire, UK
Happy to help!
Thank you for taking the time to help us with this painful problem, I have done this just once and some of the pain has gone and some mobility has come back. Very nice!
You are welcome and thanks for following along. Your comments are much appreciated :)
- Coach Joshua, Team PM
Well done! 10 minutes of stationary bike (wide seat) 4 to 5 times per week with gradual increase in intensity will nicely complement these exercises. Stationary bike activates almost all hip & leg muscles. Thank you for the video. CC
Happy to help!
0:00 maximum cuteness : )
I was diagnosed with a hernia at L4-5 and had difficulty sitting up right for long durations on unbalanced surfaces like a bed without resting my back, but could do so on objects like a couch as I could rest my back.
I am much better with the variety of exercises I have been learning and doing, but now I understand theres issues with my SI Joint. Your vids are very beneficial, wishing the very best to you all.
Thanks for following along :)
Balled helped a lot❤thank u!
Nice work!
Great video
Glad you enjoyed it :)
started suffering from hip pain-not at joint,but more internally,like muscular or tendons/ligaments. No pain going down leg at all--came across this video and feel 99% sure this is my ailment. Did some hip bridges-hamstrings started cramping-so stopped-but upon standing and moving, pain minimized greatly. Will start incorporating all these daily-probably stretching a bit first. Thanks so much.!
You are welcome and thanks for following along :)
OMG Coach E! I've just discovered your videos and I'm hooked!! I've done a trial psoas strengthen (couple of reps) and feel 99% better already. I've been active, tried to push on through the pain & stretch more! Then succumbed to practically giving up (also thanks to "the past few years"). I can see I'll be working through just about every video. I love the "precision" explanations! Just what I need!
Wow, thanks so much for that.
We really appreciate you trusting us to help guide your efforts.
Thanks for following along and trying out the content.
Let us know if you ever need more support :)
- Coach Joshua, Team PM
Thank you so much.
You're welcome :)
thank you2,, very informative..your an instrument given by God to those suffered sciatica liked me♥️
Wow...thanks :)
Wow , Just did these exercises just out curiosity, while had a pain in the butt and irritated SI joint. I thought just give it a go. It give s a lot of relief. Gonna implant this in my daily routine.
Nice work!
I just had a 2 part spinal surgery, 2 weeks apart (1/22/24 and 2/5/24). The first part was going through the upper mid butt to reach L3-5, S1 laterally with spacer placed where disc had hern. Second surgery was more involved and both directed primarily on right side.
Initial injury was from a fall down 5 wet steps in ‘98. My sons thought it was hysterical and I should be a stunt woman. I was in such good shape I never sought med help but did have to sit on pillow for ~ 2weeks.
I’ve developed burning, pins and needles to R foot, toes and ankle during this current healing process.
Oh, and I had R THR 6/21/23 and rehabbed well, esp. when I returned to gym and pool. I was at gym 7 d/wk to prepare for spinal surg. I had even returned to ballet barre and occ’l ballroom dance.
I’m just wondering if it’s safe for me to do these now and still adhere to my post op precautions.
Hi and thanks for writing to us.
Make sure to get clearance from your primary care physician.
Let us know when you are good to go and we'll provide support :)
- Coach Joshua, Team PM
Ive been suffering from this pain for 3 years.i tried exercise number 3 while watching and Voila! Instant Relief.Thank you For this Video.
Awesome!
Thanks for info
No problem!
Thank you so much for this video! The self myofascial release and the hinged knee flex were the most beneficial right away. I've added this to my exercise routine now and this video convinced me to subscribe. It's so knowledgeable and well explained! Would using a massage gun on this be beneficial too?
Happy to help!
Here is our position on massage guns:
ua-cam.com/video/bFZ76SwaVYs/v-deo.html
- Coach Joshua, Team PM
Great Info😊.
Glad that you think so :)
This should really be the first video that comes up when people search Google for piriformis, however so many of us don't even know that this is the muscle which is most likely causing their pain and disfunction. I am not able to do a reverse lunge right now because my piriformis is so tight (weak/over-used). Thank you for this awesome video!!
You are welcome!
Amazing content here!
Thanks!
All your videos are amazing. Thank you for these.
Can you do a video on sleeping positions that are good for si joint and piriformis problems?
and maybe one later for bunions?
@@DarkGhostHacker thanks for following along and for the suggestions :)
Thanks for posting this video. I started having pain in my right groin when I was trying to jog on the treadmill at the fitness place I am a member of, over 3 month ago. When it first started I could barely walk. Now its a low level chronic pain. Half the time pain switches to my backside approximately where my right sacroiliac joint is. Also I have caught myself bent at my waist while standing at my computer because sitting too long causes burning pain in the part of my rear end cheeks that are pressing against the chair. Then when I am standing bent and start to walk away as I straighten my back I get pain approximately in my right sacroiliac joint and/or in my lower back.
Wow. That is intense.
This video is okay, but based on what you said you need something more comprehensive like the Hip Pain Solution program.
Read more about it in the video description and let us know if you have any more questions :)
- Coach Joshua, Team PM
I love your videos, how well you explain everything, and how genuine you are. You definitely stand out from the crowd. One question about the 1st exercise - the release with the ball. Should you feel better after doing this, or is it normal to have a kind of nervy - pain afterwards (it's not bad, just not the most comfortable. It's similar to how I felt before starting the exercise). Wondering if I'm bothering a nerve when I'm on the ball. I'm not being aggressive with the movement/ball and it doesn't hurt while I'm doing it, but a bit afterwards. Any advice? Thanks again!
We really appreciate your comments and are so happy that you found us.
You could be irritating a nerve and we encourage you to use a softer ball or reposition it so that you avoid irritating the nerve.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Thanks!
Anytime! We really appreciate the support :)
Thank you to both of you for sharing you knowledge. I have been trying all kinds of exercises and this has been the one that has helped the most!
One question I did have is do either of you have footwear recommendations or types of shoes that you prefer to wear?
Thanks again!
Happy to help.
We typically recommend footwear with a wider toebox and a neutral last. A flatter sole and less construction overall are good too.
- Coach Joshua, Team PM
Have huge with SI JOINT! Thanks!
You're welcome!
Thank You! 🌟🤗
You're welcome!
Thank you
You are welcome!
What is happening if the bent knee can't externally rotate? Alot of resistance in the femoral cavity? You are both so authentic! Thank you for that
There is definitely something going on in the femoral cavity. The exercises should help :)
- Coach Joshua, Team PM
Thank you for your quick response!!
Thank you. 🙏🏼
You are welcome!
For anyone that’s dealt with severe SI Joint Pain that comes and goes over a span of years or decades- check out the symptoms of ankylosing spondylitis to make sure that doesn’t fit you. I was just diagnosed after almost a decade of dealing with Pain, many incorrect diagnosis, physical therapy, etc. Nothing helped until I started the taking the correct medication. Changed my entire life.
That is good advice :)
I just did the massage portion, and my hip already feels so much better! Will be adding in the routines as my warm ups at the gym
Nice!
Thank you so much for sharing these exercises.
You are welcome!
Thanks. I think I sleep too deeply, cutting off adequate blood supply which then brings a lot of problems and immobility and things just go from bad to worse. And then I need to start painfully from scratch to get going again. But I have learnt that mobility exercises learnt from physios is the way to go. Sometimes full recovery comes only after a few weeks of these but one day you just realize "The pain is góne!" And mobility is álways the reward. Thank you for these. I'm battling feet, iliotibial and piriformis at the moment. It's really painful to go through these. Your exercises help with motivation and already brought relief with this pain in the butt giving me grief this morning. Restoring mobility is key!
Happy to help!
Wish I'd seen this a year ago. Will do it for maintenance.
Better late than never :)
I have food poisining ontop of constant fever add lower back pain i felt like someone was contantle ripping me in half
These exercises amazing im defintly buying one of the courses now
Yikes!
We hope that you feel better soon and thanks for your support!
- Coach Joshua, Team PM
Best info!!!
Thanks!
My SI feels stiff mostly, with little pain. I had a desk job ,but no longer. Got Some numbness so there may be nerve impingement, with sciatic. I performed deep tissue massage on glutes. In addition, I have pain in shoulder ball joint/ neck. Brachialgia. I read that issue affects spine. So it is related somehow. Thank you for this invaluable video.
Thanks for writing to us and for sharing your story.
We are glad that this video helped you out and want to make further recommendations.
You have multiple areas to address and can do so simultaneously with the Foundation for Movement Longevity program.
Read more about it here:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
Check that out and let us know if you have any more questions :)
- Coach Joshua, Team PM
Yep I think this is me. Had so many visits to private consultant and physiotherapists and no joy. I started with sciatica running into my feet and it was bilateral. Pain in my SI joint area, pain in my buttocks and outer hip numbness and burning. I could barely walk during the summer. I now have pain in my buttocks more on the right, fuzzy tingling into my thigh after sitting too long. Also really uncomfortable tightness in my sides when I try laying on either side. It’s like my muscles are not working correctly.
Try out the exercises and let us know how they go :)
- Coach Joshua, Team PM
Great content! Just wondering if there´s any reason to watch out for not pressing the sciatica nerve with the ball?
Thanks!
If you feel nerve compression from the ball then back off or reposition the ball :)
- Coach Joshua, Team PM
Thank you very much…it’s amazing how stairs in a house can be so useful for doing stretches…😃
You are welcome and glad that you discovered that :)
- Coach Joshua, Team PM
i forgot to mention tanks tanks tanks for your super professional explanations
You are welcome!
Eric, Thanks so much for the exercises. I have been battling S1/L5 issues which manifest themselves as burning pain in the backs of my legs. I tried these movments - maybe not as well as I should, and got the same sensations. Intuitively, the moves look good. Any suggestions. I will join the weekly chat in case that is a better format for getting an answer.
Check this out next:
www.precisionmovement.coach/herniated-disc-exercises-to-avoid/
- Coach Joshua, Team PM
I enjoyes it thanks
Happy to read that!
Thx much to both of you for creating a superbly done, highly impactful guide to share straight forward, simple modalities for SI joint pain relief and strengthening of the affected areas !
No doubt "a butt it", you have won many fans with this video !
Cheers
Thanks for watching and for your kind words :)
@PrecisionMovement Thanks for another high quality video.
Can you do a video on shin splints? I know the topic is complicated but I feel like it really has something to do with a tight lower back or upper backside hip area like with the piriformis/si joint.
I've found when i have long periods months of not working and I'm not moving as much and/or I'm sitting more then the shin splits return. As opposed to the months where I am working and constantly moving and not laying down and not sitting the shin splits are much more reduced if not there. It's the same thing with calf tightness.
I'm sure the shin splits are in part caused by the calf tightness but it feels like something higher up the leg chain is causing the calf tightness.
I'd love to hear your take on it.
You are welcome and thanks for following along.
This article can clear things up for you:
www.precisionmovement.coach/shin-splint-stretches/
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you so much!! I checked your channel but didnt think to check the site.
Thanks
You are welcome and thanks so much for the support!
I experience severe sciatic pain that causes throbbing stabby pain mostly in my calf and thigh. It often wakes me from sleep. Ive been sitting cross legged and bending over with my head on the floor. It hurts at first as I believe my pirformis is tight. But after 10 minutes in that position... coming out and straightening my leg is very tender in my hips and often limp when I stand. The lacrosse ball is definitely a better exercise when I can get on the floor ❤ Im going to do this instead to help not to destroy my hip. Thank you subscribed
You are welcome and thanks for the sub.
Why are you sitting cross legged and bending over with your head on the floor?
- Coach Joshua, Team PM
Best duo ❤️
Thanks!
Hello! Thank you for these. I really love your work. I have a question about the hinged knee flex. So, you mention in the video that you go into more detail elsewhere...is it possible to access this here on UA-cam? Because, I'm wondering, when you straighten one knee, are you trying to keep your pelvis level? It seems impossible. And if not, then it seems strange because basically the pelvis/low back will rotate to accommodate the movement. Obviously it's much harder on the side of my SIJ dysfunction and irritated/over-worked sacrotuberous ligament to straighten the knee. But anyway, just wondering on the detailed cueing for this exercise, because like most exercises, if you've been living and moving with the dysfunction for a long time, your body finds a way to compensate! (and hence do the exercise incorrectly). Thanks so much!
Hey!
There is no need to try to keep your pelvis level.
You can find the exercise in the ROM Coach app:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
Very interesting, I just found your channel. I've often asked people like you to do videos for fused back patients, like myself I've had three fusions and I have chronic sacroilic dysfunction, which is a mechanical issue which I deal with every other day and it's become almost unbearable. I've tried everything I'm hypermobile and I've had years of therapy sclerotherapy in the 1980s before my first fusion, many many injections, deanervation in both sides joints two different times which did not help, so that now has put me in a situation where I am really having to figure this out on my own it's almost impossible to discuss these issues or for MD's to understand it. My chiropractor does of course who I see twice a week just to level out my sacrum because either my sacrum tilts forward or the ilium rotates or both at the same time and the pain is indescribable, even with pain pills I suffer everyday. I'd appreciate any suggestions I have very weak knees I get the gel injections in them every couple years which I'm due I have osteoarthritis in both knees so many of the things that you demonstrated I'm unable to do. I wear SI belts during my waking hours. Any suggestions or videos would be very helpful thank you
Thanks for writing to us!
This program can help you out:
www.precisionmovement.coach/foundation-for-movement-longevity-yt
- Coach Joshua, Team PM
I enjoyed this video, very helpful. I am in Washington state and I am suffering from debilitating SI joint pain. Any Dr recommendation in my area. Thank you
Glad it was helpful.
How about you practice the exercises 2-3 times weekly for the next 4 weeks before deciding to see a dr?
Keep us posted on your progress :)
- Coach Joshua, Team PM
I found this video especially the hinged knee flex exercise extremely helpful. My question is, are there other exercises I should avoid doing while working on SI joint pain; for example, ab work or light free, weight arm work
Thanks for trying it out. Any additional exercises are ok as long as they do not cause more discomfort :)
- Coach Joshua, Team PM