4 Simple Sacroiliac Joint Exercises for Pelvic Strength & Stability
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- Опубліковано 16 чер 2024
- Sacroiliac joint exercises with Physical Therapist Michelle Kenway from www.pelvicexercises.com.au to strengthen your buttocks, stabilize your pelvis & protect your pelvic floor.
These 4 sacroiliac joint exercises are general buttock strengthening exercises directed towards conditioning the muscles surrounding the sacroiliac joints. These exercises are not a substitute for medical treatment from your health practitioner. These SIJ exercises are the type of exercises commonly prescribed for SI joint instability.
Sacroiliac joint exercises demonstrated in this video:
1. Floor bridge
Starting position:
Lying supine on a firm surface, knees bent and feet flat
Action
- Push down through your heels and raise your buttocks off the mat
- Breathe out as you raise your body
- Lower your body back to starting position
Bridge Exercise Progression
Place a dumbbell weight on your pelvis
2. Clam
Starting position
Commence lying on a firm surface on your side, knees bent, head and neck supported
Action
- Raise the top leg just above the lower leg keeping your feet in contact
- Lower the lifting leg back to starting position
- Repeat lying on both sides
Clam Progression
Position a weight on the upper outer thigh close to the knee or use an exercise band around the thighs
3. Alternate arm and leg raise
Starting Position
- Lying prone with/without a cushion supporting the hips and pelvis
- Keep the forehead resting down on the back of the hands
Action
- Gently contract your deep abdominal muscles
- Raise one straight leg off the mat
- Lower the leg back to the mat
- Repeat on both sides
Alternate arm and leg raise progression
Lift and lower alternate arm and legs simultaneously
4. Heel prop
Starting position
- Lying prone with/without a pillow supporting the hips and pelvis
- Keep forehead down supported on the back of the hands
Action
- Bend one leg at the knee to approximately 90 degrees (right angle)
- Lift the bent leg pushing the flexed foot towards the ceiling
- Lower the bent leg back to starting position
- Repeat with the other leg
Physical Therapy Tips for Safe Sacroiliac Joint Exercises
- Cease any exercise that causes physical discomfort
- Support the hips and pelvis with a cushion when lying prone
- Progress gradually
- Avoid tensing the pelvic floor pelvic floor muscles during these exercises.
How Many Sacroiliac Joint Exercises?
Commence with whatever feels comfortable for your body, even 1-2 repetitions at a time
Generally aim for 10-12 repetitions of each exercise at a time (1 set)
Repeat up to 3 sets of exercises/day
SIJ strengthening exercises can be performed 3-5 times per week
Research has shown that SIJ exercises for stabilization were effective in postpartum women for pain and disability (1) however some research has failed show that stabilization exercise is any more effective than other treatment regimes (2).
References:
(1) Stuge B, Laerum E, Kirkesola G, Vollestad N. (2004) The efficacy of a treatment program focusing on specifi c stabilizing exercises for pelvic girdle pain aft er pregnancy: A randomized controlled trial. Spine 29:351-359.
(2) Nilsson-Wikmar L, Holm K, Oijerstedt R, Harms-Ringdahl K. (2005) Effect of three different
physical therapy treatments on pain and activity in pregnant women with pelvic girdle
pain: A randomized clinical trial with 3, 6, and 12 months follow-up postpartum. Spine ;30:850-856. - Спорт
Just paid $80.00/half hour to learn these exercises at a physio clinic. Thank you for sharing them via a video. It will help many who can't afford physio treatments. I've been doing them for over a month now and my strength has really increased.
I know right! My physio gave me exactly these exercises and I had to wait 4 months to get the appointment as well...
I got excercises from her in a previous video that my chiro did also which made me trust her methods
@@julieberrebi2963 p
It's always how u do the exercises!
Great basic exercises. I'd love to see some more progressions and advanced exercises. Thank you!
Like your gentle approach and your very clear explanations Michele !
Good exercises. Explained well. Thank you.
Lovely voice. So soothing. Such a warm feeling coming over hearing you and the exercises helped as well. Thanks.
Thankyou for your really clear and well explained demonstration of exercises, ive been looking for exercises that will stabilise and strengthen my weak SIJs.:-)
Thanks! Adding these to my routine.
Very many thanks for these helpful exercises Michelle.
Excellent advice as usual! Thank you!
Wow, I immediately found relief with these simple exercises! Thankyou so much and God bless you. I highly recommend anyone suffering from this pain to follow her advice! I cant thank you enough.
Thank you for this wonderful video ❤ it's very clear and helpful
Thank you Michelle kenway.
Thanks Michelle. Very clear and concise.
Very good help with SIS joint. Thank you!
perfect, just what I was looking for!
These are wonderful exercises! Thank you!
Thank you so much for sharing this with us. I am having SI joint pain since a few weeks and going for physio therapy for it, but these are additional exercises I can do. 🙂
Nice and detailed explanation...thank you mam
Runner, SI pain, thanks so much for your video, has helped so much to strengthen/relieve pain!
Love these exercises, thank you, seems to be very safe
Thank you So Much for this video. Exceptional presentation and explanation!
Exactly what I was looking for this morning. Thank you so much. I am subscribing. This was so very helpful 🙏🥰
Very well demonstrated
I have searched and tried the past 3months for SI joint pain relief. Nothing helped until I found this. Simple and easy to remember. I have less pain. Hope to have minimal to zero pain after 30 days, thanks so much for this video.
Love adding the weight to the bridge! Smart!
Excellent thank you! You are clear, gentle with an appropriate rythme .
Thanks for the feedback Isa, hope this helps
Thank you very much this is the best pelvic exercise that work for me.❤❤❤❤❤
I loved your video. Thank you so much. My new physiotherapist identifies yesterday that I don’t have sciatica. It’s SIJ. I’ve just started doing the exercises he suggested and the ones you recommended here. 👏
Thank you, Michelle. I am grateful and hopeful. Blessings
You are so welcome
I have been struggling with a rotated pelvis for a while and hopefully these stretches will work for me. I am going to start doing them daily
Thank you, Michelle Kenway.
@L B my pleasure - I hope you benefit from this video information 💖
A very professional way to make SI joint strong! Thank you so much!
You're very welcome!
It worked n relived pain a lot. Thx 🙏
Thank you so much for posting this!
Thanks a ton for sharing.. it relieves my in my first course of exercises. Please do share some more exercises for sacroiliac.
Thank you very much for teaching me these excersises. I've been suffering for many years and these help sooo much. I can sit and stand for a long time now.
when you stand do you feel like your legs were heavy and unstable or was it mostly leg/back pain when you stood up? your butt burn during sitting?
Thank you. I'm suffering and I will do these exact!
Thank you Michelle 😊👍
Nice lady, well explained and demonstrated thank you, hope to come off the prescribed co-codomol and diazepan soon.
In so much pain. And that along with some other relief movements from the two doctors, I do have some relief. Thankful!!!!
Which other moments please help me i am also struggling
thank you for posting these =)
Very nice exercises
I was having a lot of pain. You really helped me! Thank you ❤️❤️❤️
You are GREAT. Thank YOUUUUU
Thank you very much for sharing w video. Very helpful demonstration and clear instructions. 👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👍🏽👍🏽👍🏽👍🏾👍🏽👍🏾🌸🌺🌸🌺🌸🌺👌🏼🌺🌸🌺🌸🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼
Thank you so much mam for these exercise. I subscribed your channel. I hope these exercise help me lot.
These are great Michelle. I'm a male and I support these exercises.
!! : ) !!
THANK YOU!! I have been suffering from SI joint pain for years. My old PT gave me a sheet of stretches that I lost, so I am very grateful to have these available online!!
Can you tell me your symptoms?
Have u done x ray?
Hello Michelle, thank you so much for sharing this great video. I've been suffering low back pain on my left hand side pelvis for 4 days now, and hurts so much when I tried to stand up. But after I tried your exercises, it was a relief! the pain slowly fading. I'll make this as a daily routine exercises from now on... looking forward to see more of your videos. God Bless you...
How are you now?
Great tips, thanks!
@Mariah's Mom my pleasure! Thank you for taking the time to comment. I hope you benefit from this video information 🙏💖
Thank you Michelle. I will be adding these to my routine. I’m trying to avoid surgery.
All the best Bonnie
Thank you Michelle 😊
@Anna Marie Camus You are so welcome! Hope you enjoy this exercise 💖
Thank you maam ❤️
I just subscribed and looking forward to getting feeling better with the help of your channel.
Welcome S Jones, I hope I can help - always feel most welcome to comment or request videos that may help you
Thanks so much for these exercises, I went for physical therapy , and she showed me these excercises but I got hurt because she did explain it as clearly as you did, thanks again
Glad they're working for you Nancy!
working with patient's with SIJ at my pelvic health PT clinical rotation and have found these very effective!
@Rebecca Gong ohhh thank you so much for this beautiful comment, Rebecca - I am so glad you find this effective. All the best! 🙏 ❤️
Helpful techniques.
Phenomenal! I’ve had SI joint pain ever since my first was born and after doing pelvic floor physio in person I’m amazed at how gentle and targeted these are! Thank you for sharing your precious knowledge with us 👏
@Vegan Hopes my pleasure & thank you. I really appreciate you taking the time to express that. All the best!❤️🌺
Thank you
Gracias X su virtud sus consejos son excelente muy bien explicad que Dios la bendiga
Desde el primer ejercio me sentí mejor 🇺🇸🇨🇷💓😇🙏🏻
Tysm for everything your like my exercise mum!🙂💕
Thank you!!!
Love this
your exercise work for me thanks
Works wonderfully, thank you so much ❤
@depikas82 You’re most welcome - I’m glad this works for you 💖
Can you pls give me some exercise for feet numbness. Also, my friend is suffering from severe headache and neck pain, can you give some exercise for that as well. Thanks in advance
I'll give it try thanks.. Had si injection amazing but now need to strengthen
Rob strengthening needs to be gentle and progressed gradually - if you can get a physio to supervise you then great. Start with one or two exercises alternate days and gradually build up rather than trying to do these all at once. This way you can identify and eliminate or modify any problem exercises
Thank you for you talent God bless you. You exercises are great.
I did only one. Next day I feel. A lot better.🇨🇷🇺🇸❤️👍
You are wonderful x x thank you ❤️
Thanks!
@Safflower Oyl you're most welcome !❤️🌺 Thank you so much for your kind donation, I really do appreciate this very much!
This was SO SO helpful and great! I discovered that I had frozen lower back muscles three years ago, and gave birth nearly two years ago. I have been searching for different stretches online, finding some that either don't help or are just so-so. These 4 exercises (especially the last 2) are just the kind of exercises that I've been looking for and I can feel them working right off the bat! I can't thank you enough for sharing these exercises and all your other content on UA-cam. Not to sound corny or anything, but watching your videos makes me feel like someone finally understands what my body has gone through and needs! Thank you, Michelle! Keep up the good work and please continue posting this needed content! xx
Hi Agnes I'm really glad to read that the exercises are helping you. If you have any requests please always feel most welcome to let me know, if I can make content that helps you then that's wonderful. Thank you for taking the time to comment
@@michellephysio Will do, thank you!
Awesome!!!!!!
Thank you so much Michelle great demo on exercises having si problems how often should I do the exercises does it eventually come right what shouldnt one do is lifting weights bad fr this problem going to do your routine much gratitude 💕🙏
Thanks
Hi Michelle. Tyvm for these great videos. Had a hysterectomy and just started with your series last week. I made a playlist with your pelvic floor exercises. Wondering if you could please ADD a video for safely firming/lifting your butt? Butt exercises? Thank you.
Hi Angie great suggestion thank you. Meanwhile these exercises are all appropriate for butt toning after your surgery too - all the best!
I doe these exercises at the gym thanks for the reminders.☘️
Excellent demo, most 'experts' show how to loosen and reset the joint, those exercises just make loose si joints worse, you've demonstrated how to stabilize, which will help so many people.
You have a nice relaxed style, thank you.
Thank you ♥️🙏♥️
@Jerri Harvey you are so welcome - hope this helps! 🙏 ❤️
I love this woman
Mate your both inspirational and very damn intelligent. TMI
شكرا لك
Thanks🙏🏼
@pratap gupta you're most welcome! Hope this helps 🙏
Thank you.. god bless🥰
Thanks!!!! How often should I do these exercises?
Good Exercise my health is better after exercise so I thank you
I subscrib your Chanel 🔔 done God Blesse you🙏🙏 Thank you
Nice i have try
All the best
Mine was undiagnosed for years and got so inflamed that I had to take SI and SC Injection, along with nerve RF. Now I'm ready to do this exercise with my new-feel hips 💪🏻
Did the shots work for you?
So glad you are not in pain.
Thank you, after physio, chiro sorting the SIJs they never stay in place/fixed. No one seems to have long term answers.....I wonder why.
I'm going to try your exercises to relieve the misery (and all the associated nerve related symptoms).
Blessings to you for posting this video.
Hi Muso if the muscles aren't working correctly then malalignment can recur. This can be caused by factors such as muscles being too weak, overactive or too tight so stretching and strengthening can both play a role. Your Physio should be able to tell you which muscles to focus on in relation to your SIJ, all the best
Michelle Kenway hi, thank you, it's, I believe, a combination of all of those things. So specific exercises are now helping. Thanks, the video has been a great help, almost instant relief too. Bless you.
Trying to avoid si fusion surgery, so I am keen to give these exercises a try. Are all four movements to be done on both sides, or just the painful side? Ty.
great exercise!! i prefer to use elastic bands than using weights!
Yes Hanul bands are a good option too
Hi Michelle
Decided not to buy a car to do my bit for the environment.
However carrying shopping is taking its toll on my hips and heels.
Thank you for sharing these exercises.
I have felt instant relief.
I will also invest in a shopping trolley 😊
God Bless You
K Queen you are a wise woman! Thanks for doing your bit for the planet despite putting your body on the line
Hi Michelle! Do you recommend doing these exercises if the problem is due to arthrosis?
I really like her accent👌
Hi Michelle, great video and look forward to giving these all a go!
I've been having pain in my hip with aching glutes and at one point even sciatic type pain down my leg. I had an MRI scan and I've got inflammation showing in my right SIJ.
Could I rehabilitate myself through exercises like these? No doctor, physio or chiro seems to know why I have this inflammation
Thanks again!
how ur si joint know?
Thank you, I underwent SI joint fusion on 6/11/21 and am searching for exercises to stabilize my core. If you could recommend any besides these great ones you’ve provided, I’d be ver great full.
how is your fusion/pain levels now?
Hi
Thank you for this.
I’m 71 years old and had a Corda Equina operation 2.5 years ago.
I have now developed pain and my physio asked me to do these exercises.
When I do the bridging exercise I get cramps in my legs. Anything I can do about it?
Thank you. I have sciatica and I have discomfort on the right side. Seems my bowel presses on the nerve and I'm not constipated. It's sore all the way down to the bottom of both feet.
I have extreme sacrum pain if i stand straight and rotate to the right standing up hurts alot. Vice verse.
hi miss how are you how many times do this Exercise؟؟؟
Hi Michelle, could you please send me to right resources to learn anatomy behind a certain pelvic adjustment - it's done something in pfpt clinics. then call in met but it seems more like an adjustment. to adjust the left side, the pt laying prone position (face down) with left leg turned inside and then press on the left side of the pelvis.. it rotates pelvis towards left. anything would help-name of this adjustment, where I might read about it. or some explanation of what is going on anatomically and who might be able to possess these techniques, is there a particular school of thought here?
thanks doc i needed this. how much rep do we require
Hi there aim for around 12-15 reps 3 times, build up to this if you need to & good luck