Legacy Clinic of Chiropractic

SI Joint Exercises


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SI Joint Exercises

SI Joint Exercises

The SI or sacroiliac joints connect your hip bones to your lower spine. These joints are made to swivel back and forth to help us walk and twist at the hips. Sometimes, we can injur these joints and they will lock themselves into place. If this has ever happened to you, it was probably evident right away.

Because our muscles protect our bones, they will often guard the joints by shortening and tightening up. This can make things like walking very hard to do and can lead to severe pain.

We are putting some exercises here to help prevent any injuries and relieve the pain for those of you that have it.

The Pelvic Tilt: Lie on your back with your knees bent up and feet on the floor. Using your abdominal muscles, push your stomach to the floor. Hold this for 8 seconds and then release

Quadruped Arm/Leg Raise: Begin on your hands and knees (Can be done on a bed if needed for cushioning). Raise your left arm and extend you right leg at the same time. Hold this position for 8 seconds and then switch to you right arm and left leg.

Side Plank: Lie on your right side with your right arm out to stabilize you. Start with your hips touching the floor then raise them off the ground so that only your feet and arm are touching the ground. Hold this position for 8 seconds then release. Repeat 10 times and then switch to your left side.

Cat and Camel: Begin on hands and knees. Slowly put an arch in your back and hold for 8 seconds, then do the opposite and hold that for 8 seconds. Do 10 repetitions of both the cat and the camel pose.


Start by doing 10 repetitions of each of these SI joint exercises once a day, and slowly build your way up to three times a day. This will help avoid further aggravating the area.

For more information visit our website Legacy Clinic

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