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4 great exercises for pelvic and SI-Joint

November 25, 2016

Hi everyone!
Today i´ll give you 4 great exercises for pelvic and SI-Joint.
I´ve long wanted to integrate training into the blog since that is my professional background and a huge part of my own healing and recovery.

The only reason I have not done so before is that it is almost impossible to take good pictures of yourself, getting into the correct position in a few seconds – believe me I have tried 🙂
However, this time my dear boyfriend has assisted me with the photos and I´m grateful that he had just a bit of time to put into this 🙂
If any of you have any suggestion on how to take good training photos of yourself – I´m all ears! I have also made a first attempt to make video´s for each exercise. I´m sorry about the lack of music, this is a learning process an It will be better in the next post – I promise!
But let´s come back to the subject.

This particular post I have made on the request of a dear colleague. Here I give you 4 great exercises to release pain, mobilise and strengthen around the sacrum, pelvis and lumbar spine.
Unfortunately, my colleague’s problem is not unique since thousands of people experience some form of lower back pain, including sacroiliac pain, at some point in their lives.

 

4 great exercises for the pelvis and SI-joint 4 great exercises for pelvic and si-joint 4 great exercises for pelvic and SI-Joint Sacroiliac Joint e1479992521642

The Sacrum is a triangular shaped bone which is the base of your spine surrounded bu the ilium.
Between these two is the Sacroiliac joint (SI-joint) which stabilizes the lumbar spine and the pelvis. The SI-joint has a very small range of movement and serves more as a shock absorber. Sacroiliac pain is a result of stress at the joint created by moving the pelvis and the sacrum in opposite directions. This can be caused by an accident or sudden movements, pregnancy or poor standing, sitting, and sleeping patterns

 

photo By BruceBlaus. Blausen.com staff. “Blausen gallery 2014”. Wikiversity Journal of Medicine. DOI:10.15347/wjm/2014.010. ISSN 20018762. – Own work, CC BY 3.0, https://commons.wikimedia.org/w/index.php?curid=27796934

 

This little programme takes 10 minutes at the most and I suggest you do it on a daily basis to release pain, mobilise and strengthen around the sacrum, pelvis and lumbar spine. Remember that doing these exercises should never cause any pain.

4 great exercises for pelvic and SI-Joint.

Lumbar Rotation /SI-joint stretch
  1. lie on your back with both knees bend and feet together.
  2. With your feet flat on the floor start rocking your knees gently from side to side
  3. Keep your thighs touching each other during the exercise (your knees will not move very far)
  4. Rock your knees from side to side for 30 sec.

 

  1. Kneefolds

Aim is to keep the pelvis and the spine neutral and stabilised while moving the legs.
During the exercise you may want to keep your hands on your hip-bones to check if the pelvis is moving (it should be still)
Maintain a sense of heaviness in the sacrum during the exercise, sacrum should have contact with mat at all times.

  1. Lie on your back with both knees bend. Feet flat on the floor hip with apart
  2. Inhale to prepare
  3. Exhale, stabilise the pelvicfloor muscles and fold the right knee up. Think of the thighbone dropping down into the hip – keep your neutral pelvis
  4. Inhale hold the position
  5. Exhale, stabilising as you return the foot slowly to the floor.
  6. Do the exercise with the left leg
  7. Repeat 5 times on each leg, alternating sides

 

  1. Spine Curls

The aim of this exercise is to mobilise the spine in flexion and gain segmental control vertebra by vertebra.

  1. Lie on your back with both knees bend. Feet flat on the floor hip with apart
  2. Inhale to prepare
  3. Exhale, stabilise the pelvicfloor muscles and curl the tailbone of the floor – just a little
  4. Inhale stay in the position
  5. Exhale slowly curl back down lengthening out your spine
  6. Inhale at the starting point
  7. Exhale, stabilise the pelvicfloor and repeat the movement peeling a little more of the spine of the mat
  8. Inhale stay in the position
  9. Exhale, and roll down the spine vertebra by vertebra
  10. Repeat this exercise 6 times

A few checkpoints

Never arch your back – always keep the pubic bone at the highest point throughout the movement. Keep your weight even on both feet (think about applying pressure to your big toe).
Keep your hip bones level with each other.
Make sure that your knees are parallel to each other, and that they do not roll in or roll out.
Keep your neck long and relaxed

 

  1. Gluteal and Piriformis Stretch

The piriformis muscle crosses over your hip and causes tightness in the sacroiliac joint.

  1. Lie on your back with both knees bend. Feet flat on the floor hip with apart
  2. Inhale to prepare
  3. Exhale, stabilise your pelvic floor muscles and fold your right knee up. Rotate the leg slightly and rest the right ankle on the left thigh just over the knee.
  4. Inhale stay in this position making sure your sacrum is resting heavy on the mat
  5. Exhale, stabilise and fold the left leg. Place your hands around the left thigh or shin to increase the stretch or to decrease use a band or towel
  6. Hold the stretch for about 30 seconds and repeat on the other side

Make sure that your pelvis stays square and relax your upper body and neck.

 

 

Disclaimer

Always consult your doctor or spine specialist before starting a new exercise routine. Only do the exercise shown in this video if a qualified spine specialist has recommended it. Only do the exercise within the limits that your spine specialist has advised. Always contact your spine specialist if you have any questions regarding your back condition or about the suitability of this specific exercise.

 

©2016- thebalancingsoul – All Rights Reserved

 

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