Top 3 Exercises for SI Joint Pain


Straighten the left leg down and bring the
right knee up. What you are going to do is interlock your fingers like this and push
your knee down into your hands. This is called a single knee to chest isometric and what
it does is it actually uses muscles in your rear to rotate your pelvis. Great for people that
have pain on either side of the back, right here on either side of the tailbone. In Central
Pennsylvania, many times people call it their sciatic and what they mean is their
sacroiliac but it helps move the pelvis. What we do here is we push down into the hands.
5 second hold and in our clinic we do it 10 times. This is a ball squeeze but we are going to
do 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 have
ever helped to focus their exercise program on crunches. What we are going to
do here is you are going to slightly arch your back and the way that you do that is
you stick your bottom into the mat, into the table. Slightly arch, pull your belly button
in and up. Do you feel how that gets tight right there? 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 Olympic
games. We are just getting a little contraction there. Slightly arch, pull the
belly button in and up and then squeeze the ball at the same time. It is actually four
things. Arch the back, pull the belly button in and up and squeeze the ball and number four
is remember to breathe. As we are doing this it is going to be a 10 second hold, 10
times. This exercise is core isometric with Theraband,
a red piece of Theraband. You can also use Theratubing. Red is the lightest and you
can 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 the
band to challenge the pelvis and the low back. We want stability here as we are firing
the muscles down here. Slightly arch the back, pull the belly button in and up and
then spread the knees and then back together. In the clinic, we do 20 of those and you can
build up to 30 or you can do more than that. If it is too difficult in the beginning, back
it down to 10 or 15 times.

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