AT HOME Exercises for your SI Joint Pain 

AT HOME RECOVERY TIPS

SI Joint Pain - Learn More!

WHAT IS THE SI JOINT?

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SI JOINT PAIN SYMPTOMS:

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TREATMENT FOR SACROILIAC JOINT PAIN RELIEF

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TREATMENT FOR SACROILIAC JOINT PAIN RELIEF

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SI JOINT PAIN EXERCISES

BIRD DOG

Kneel on all 4's and reach one arm and opposite leg back, keeping a neutral spine. Switch to do both sides!

GLUTE BRIDGE

Lie on the back with knees over the heels. Squeeze and lift the hips off the floor by engaging the glutes. Hold at the top and return to starting position.

FIGURE 4

SINGLE KNEE TO CHEST

DOUBLE KNEE TO CHEST

GENTLE SUPINE TWIST

MODIFIED CORKSCREW STRETCH

FIND OUT MORE ABOUT THE SI (SACROILIAC) JOINT AND MORE EXERCISES TO HELP WITH THE PAIN

SI Joint Pain Exercises

AT HOME RECOVERY TIPS

Chris Freytag, CPT

SI JOINT PAIN EXERCISES

WHAT IS THE SI JOINT?

WHAT IS THE SI JOINT?

The sacroiliac joint, or SI joint, is located in the pelvis linking the iliac bone to the sacrum. It’s primary purpose is to absorb shock from movement, support the spine and distribute weight across the pelvis.

SI JOINT PAIN SYMPTOMS:

✔️ Lower Back Pain ✔️ Hip Pain ✔️ Groin Pain ✔️ Pelvis Stiffness ✔️ Radiating pain into thighs and upper legs

TREATMENT FOR SACROILIAC JOINT PAIN RELIEF

Most recommendations for SI joint pain treatment, include rest, heat & ice, chiropractic care, and anti-inflammatory medication!

TREATMENT FOR SACROILIAC JOINT PAIN RELIEF

In order to try to alleviate SI joint pain more quickly and keep it at bay once it starts to heal, including specific exercises into your daily life can prove very beneficial.

SI JOINT PAIN EXERCISES

BIRD DOG

1

BIRD DOG

1

GLUTE BRIDGE

2

FIGURE 4

3

Take one leg and cross ankle over opposite thigh. Form this “figure 4” position.

FIGURE 4

3

SIDE VIEW: Lift the chest up tall and breathe while sitting deeper into the chest.

SINGLE KNEE TO CHEST

4

Draw one knee into the chest and grab on with both hands. Keep pressing the opposite leg long and straight. Inhale & exhale as you hold the stretch.

DOUBLE KNEE TO CHEST

5

Lie on your back and draw both knees to your chest. Hold for approx. 10 - 15 seconds.

GENTLE SUPINE TWIST

6

Draw one knee into the chest. Using the opposite hand draw the bent knee across the body (trying to keep shoulders on the mat).

MODIFIED CORKSCREW STRETCH

7

This stretch is relatively gentle but effective for the SI joint as well as the low back!

FIND OUT MORE ABOUT THE SI (SACROILIAC) JOINT AND MORE EXERCISES TO HELP WITH THE PAIN

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