Sacroiliac joint exercises to relieve pain – 4 BASIC EXERCISES #physiosophy #sacroiliac joint Hello! If you suffer from sacroiliac joint pain, you are not alone. It can be a real pain in the… well, sacroiliac area! But fear not, because I have some exercises that can give you some much-needed relief. These exercises are backed by solid evidence and are very easy to do. So let’s dive right in! The Bridge Begin by lying face up on the floor with your knees bent and feet flat on the floor with your arms placed next to your torso. – Support your core and squeeze your butt before any movement. – While supporting yourself, lift your butt off the ground and continue squeezing it. – Hold this position for 5 seconds and slowly return to the starting position. – Aim for 10 repetitions. One-Leg Bridges: Lie on your back with your knees bent and feet flat on the floor. – Raise one leg off the ground, keeping it bent at a 90-degree angle. Now, push with the heel of your other foot to lift your hips off the ground, forming a straight line from your shoulders to your knees. Hold the position for a second and then lower yourself back down. – Do 10 repetitions with each leg. Single leg bridges strengthen the muscles around the sacroiliac joint, providing more support and reducing pain. Clams: Lie on your side with your knees bent and hips stacked. – Keeping your feet together, raise your top knee as high as you can without rotating your pelvis backwards. Hold the position for a moment and then lower yourself back down. – Try to perform 10 to 15 repetitions on each side. Clams help improve hip stability, which can relieve stress on the sacroiliac joint. Bird Dogs: Get on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. – Now, extend your right arm forward and your left leg back, keeping them parallel to the ground. Hold the position for a moment, then return to the starting position and switch sides. – Alternate sides for 10 repetitions each. Bird dogs strengthen core muscles, including those surrounding the sacroiliac joint, promoting better stability and reducing pain. And there you have it, four evidence-based exercises to help relieve sacroiliac joint pain. Remember to listen to your body and start slowly, gradually increasing the intensity as you get stronger. Consistency is key, so try to incorporate these exercises into your routine regularly for best results. Here’s to a happier, healthier sacroiliac joint! Do you want to know more? visit Professor: Luca V. Piazza – Senior Msk and Sports Physiotherapist Immersion Running Rehabilitation – Immersion Medical Acupuncture – Immersion Spinal Manipulation PHYSIOSOPHY – Intelligent and Innovative Training for Health Professionals visit Ig fb In
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