How to Relieve the Sacroiliac Joint Pain and Improve Hip Mobility? Pilates Yoga Program
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- Опубліковано 15 кві 2023
- How to Relieve the Sacroiliac Joint Pain and Improve Hip Mobility? Pilates Yoga Program
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The sacroiliac joint is the joint connecting the sacrum of the spine to either the right or left iliac bone. These iliac bones are the large ones that form your pelvis. The sacrum is the triangular bone structure located at the lower part of the spine just above the tailbone.
These sacroiliac joints are important not to mention impressive when you consider what they can handle; they support the weight of your entire upper body when you are upright and help you balance as you walk, as well as absorbing shock to the spine. These joints are relatively immobile, typically allowing for just a few degrees of rotation.
Some things that can irritate the sacroiliac joint and result in lower back pain and discomfort would include: the wear and tear of aging, injury of the joint due to a fall or severe impact, an abnormal gait (how a person walks), certain medical conditions, or loosening ligaments due to hormone changes during pregnancy. Women are 8-10 times more likely to have sacroiliac joint pain than men, due to the structural and hormonal differences between the sexes.
Sacroiliac Exercises for SI Joint Pain Relief
While not all instances of sacroiliac injury can be treated, for some, sacroiliac exercises can be very helpful toward relieving sacroiliac joint pain, curing lower back pain and even preventing SI joint dysfunction from reoccurring.
In this video apply these Pilates and Yoga exercises and stretches for SI joint pain and dysfunction as well as some exercises and activities to avoid. But these should not be undertaken until you have consulted with a doctor to make sure your condition is such that physical therapy for SI joint pain will not cause further harm. You may also want to consider a sacroiliac belt for added treatment and pain relief in addition to exercising.
Many SI joint pain exercises have their roots in either pilates or yoga, as both of these practices emphasize improving flexibility, balance, strength and stability. Improving on these things relative to the SI joint and related tissues can help with sacroiliac joint pain management.
Please leave a comment for any specific question with this video.
#sacroilicjoint #lowbackpain #lowbackpainrelief
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Annie Pilates Physical Therapist , recommend you consult with a physician before starting any exercise program. The exercises give here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.
Hello friend, By taking the time to figure out why this Joint is cranky,you can prevent future pain and injury by wearing an SI Belt as well . If you need my help Join my course that is re-opening May 26, 2023 click the link www.backmasterclass.com/general-opt-inrvsd1tf7 and be part of the early bird wait list for a first come first serve basis! see you inside the class!
This blows away all the si joint videos I tried. She just gets down to business without a bunch of saccharin blabber. Been doing this almost every day for two weeks and it is really bringing strength to my pelvic muscles. I also love the way she calls muscles "weak", like a gentle but tough drill instructor.
Awe thank you , I appreciate the feedback means so much to me to keep sharing my knowledge wisdom and skills online
I cannot tell you how much this video helped me with my SI pain in just one session. Looking forward to put this into practice regularly!
🥰🥰🥰🥰
Thank you so much ❤
You explained this so well, I'll be doing this video again.
So so good thank you ❤
Many Thanks for this great video and explanation. I will be doing this often.
Thank you Annie... you’re the absolute BEST!!
You are so welcome!❤ Thank you for the Lovely comment❤ motivates me to keep going on sharing my knowledge ❤
very good
Thanks!
Thank you so much for the financial support ❤ i appreciate you
Amazing exercises! Very unique and helpful. Thank you! 🙏🏼
I LOVEEEE YOUUU. This was amazing
Awe thank you
Your page is awesome
Thank you 🙏
The best therapist ever ❤
That is so sweet of you Mala 🙏
You're the best therapist indeed !
Awe thanks James ❤
Thank you so much I am doing it every day and my pain is gone!!! Do you have upper body stretches? I also have neck hernia and tennis elbow and I want to regain mobility there first by stretching. I would love a combined long video for all…
Really helpful❤
😊
Thanks Annie. I have been diagnosed with SI Joint problem. This routine was excellent I will be doing this every day..!!
Wonderful! Let me know How it goes Best of health ❤
Thank you so much🙏👼I was born with scoliosis, I have 5 bad discs and I constantly have pain in that joint on my left side, I can’t wait to watch all of your other , and do, your classes thank you so much🌲💚🥑🐥
Oh wow thats great News , you are Very Welcome ❤
She is genius. Seriously
I've been dealing with an SI joint injury and QL spasms on my left side for 6 months after a sports injury. I just found this video and this is the first time since my injury I've felt hope about actually recovering
Thanks you so much ❤
Thats amazing and there are more videos inside my Channel , Try my one side low back pain Series you Will Love those videos and gentle progression
Oh my goodness ( I left a comment on here with my three google, im the one with scoliosis and pain constantly on that left side , I just went to the store with my kid and my pain is gone for now, thank you so much I knew I had to do muscle work around that joint wow I love you you are incredible!!👼🙏💚🐾🐣🥑🌻🐈💋🔥💜🧸💝
Awe that's great news you are very welcome
You are amazing. I love those exercises and they are very helpful.
I use boswelia and turmeric to reduce pain/ inflammation of the Si joint in complement with those exercises 👍
Yes adding those supplements will help.as well
Hello Annie. I love you videos. You are great! I have a question. I this video we are doing at the minute 8:50 a exercise where we place one leg in front. For me it's so hard to do that. Can you tell me where my weakness is or what the problem when I cant get. My leg there? Thanks a lot!
Annie...your exercises are so good...i have S.I.joint stability issues....but after doing yr exercises...i feel better.....as i know now that my hip flexors and priformis also need to strengthened.....so iwill do that from yr advice frm other videos....my s.i.pains have reduced and mobility is looking up......will give you updates......where are you stationed., if possible i can visit you
Thank you so much
You're most welcome
Can’t lay down on my back at all. How to do these exercises.
Thanks Annie. I have issues being able to lie completely flat on the floor on my back. When my shoulders and head are completely down, my butt has to rise up; when my butt & low back are down, my shoulders & head has to rise up. Any ideas for this or videos you have that can help please? Thank you!
Try this ❤ua-cam.com/video/QqWCiWfM9H8/v-deo.html
Mam, could you please suggest some upper belly diastasis recti exercises?
Try this ❤ua-cam.com/video/1B0Rokj37pA/v-deo.html
What’s your program Annie I really want to buy it for the exact pain you just described
It's the back Master Class , here is the early bird wait list and i Will re-open the next Class January 1
Here is the link to Join www.backmasterclass.com/google-compliant-opt-in1593164697549
What exercises can you recommend for c6,c7 pinch nerve strengthen muscles. I also have slight wing scapula
Try this ua-cam.com/video/ivvlx789p2k/v-deo.htmlsi=OvoN7WOdEteMc6_B
And try this for the winging of scapula ua-cam.com/video/73IqsOZGTXc/v-deo.htmlsi=9qS8sx-4dHZ_Hr1z
My hip hurts soooo much!!!! When I tried to bend and slide my right feet. bring m
Скажите это нормально то что у меня там иногда хрустит?
hello how often we shoud do this routine?
Once a day
@@AnniePilatesPhysicalTherapist thank you !
@@AnniePilatesPhysicalTherapist its normal to feel more pain after workout?
I can only do half the number of reps but I will keep doing these daily until I can do them all.
Today I did all of the exercises…I may have missed a few reps here & there but I made it all the way through!
Day 3…getting better every day!
Day 4, getting better every day. My left side is much weaker than the right. Don’t do these exercises on a full stomach for best results!
I feel better in 6:10 exercise. I hope feel neutral after doing exercises everyday
How r u now?
hi maam. how do i know which one is my weaker side? Thank you!
Dear Annie, I have had various issues since November when I had an accident. Unfortunately I have not moved much since then due to all the pain.
Stretching my muscles hurts/is uncomfortable but I assume this is because of the lack of movement for so long. Is that possible?
My SI joint feels stuck as I have less range of movement on the right side compared to the left. I have done your exercises but I find it is more difficult to lift my leg up on my right side. I can do the exercise but can't put the leg up as far.
My injuries are as follows:
- L4/L5/S1 bulging discs including L5/S1 pushing on nerve a little with annular tear
- C4/C5/C6 Broad based bulging discs touching touching the nerve
- plantar fascitis
- tennis elbow due to neck issue
- SI joint stuck
These are all since my accident in November 2022. Before that my only injury is a permanent one in both my knee caps, cartilage damage, crepitus, compression syndrome and a partially dislocated kneecap/knee tracking issues.
I would appreciate any advice as I've not found a physiotherapist that can help with my SI issues yet (based in Germany).
- I have hypermobility
Thanks!
Thank you 🙏 for the support I appreciate you