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Muscle-Building Workout and Diet


AJ here, with Stronglife Physiotherapy I want to show you my top 3 beginning exercises for SI joint pain The idea with these exercises is to activate the muscles around the SI joints in the hip, in the pelvis to help stabilize the area and reduce strain on the SI joints the key with these exercises is consistency if you perform these exercises consistently then you should notice a reduction in your pain the first exercise is called isometric hip abduction it’s done by lying down with your knees bent and wrapping a belt around your thighs, just above the knees with the belt in place, you push you legs out against the belt and hold for a slow count of five repeat that 10 times and work up to 20 repetitions the second exercise is called isometric hip adduction with this exercise you are squeezing a ball or a pillow between your knees holding that for 5 seconds and repeating that 10 times working up to 20 repetitions as you go The third exercise is a pelvic bridge while lying down with your knees bent your going to lift your hips up as high as you can and maintain that position for 5 seconds repeat that 10 times and work up to 20 repetitions on that one as well if you knee more of a challenge, try a single leg bridge It’s important to not push through pain with these exercises so if you need to ease up on the pressure or on the bridges not lift your hips up so high then do that until you’re able to tolerate more pressure or a full lift with the hips Thank you for watching! I hope you find this information useful Please like this video and subscribe to our channel for more great videos Thanks, and stay strong!

4 thoughts on “SI Joint Pain Top 3 Exercises

  1. I'm in second trimester my si joints hurts so bad when i walk or move my legs and always crack and pop 🙁 what should I do? i already have a toddler

  2. My right si joint popped out in January 2017. After it popped out my lower lumbar spine then twisted to the left. This twist is keeping my si joint out of alignment. I've had over 50 adjustments since Jan. Do you think doing these exercises will still benefit me even if the lower lumbar is still twisted. The si joint causes burning and stinging in my right buttock. What other therapies can you recommend that may help get my spine back into alignment? Thank you very much for your help. Jackie

  3. I sprained my left sijoint a few years ago, and it always hurts real bad.
    I hope these light exercises help me.
    I just finished doing them a few minutes ago.

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