Lax Ligaments/Hypermobility Issues in the SI Joint

by Belinda
(Oregon)

I have lax ligaments and am hypermobile in general and have continuing problems with my joints being too loose.

My left sacroiliac joint in particular is constantly painful.

On your exercises for sacroiliac joint pain you say "Do not do SI exercises in poor pelvic alignment."

How can you tell if you are out of alignment and how do you correct it?

You mention the Pilates ebook. Would it be better to get the beginner DVD or the ebook?

Any info on whether Pilates would help this problem would be appreciated. There are many mentions of joints that are too tight but mine are too loose!

Thanks for your time.


Jennifer's Response:

Hi Belinda and thank you for your question.

Women do have a tendency for loose ligaments in the hip and pelvic floor muscles, especially after pregnancy.

It is recommended to do strengthening exercises in a smaller range of motion, in other words don't work the leg as far as it can go in any direction to address this hypermobility issue.

First - Dynamic (fast) and end of range movements, as well as forward bending are contraindicated (should be avoided until the joints are less painful and balanced).

For instance the Pilates Leg Circles should not be done through a full range of motion.

Second- You should learn how to find neutral spine to balance out your Pelvic Floor muscles.

This page has a good explanation of how to balance the muscle of the SI joint and some exercises that can begin to get you out of pain.

The exercises are very fundamental and focus on stabilizing the pelvis.


The Pilates Bridges are a great exercise to develop glute maximus and medium muscles to improve pelvic and hip stability. I would recommend bridges for you only after you have less pain and more balance.

You can see a video of the bridges here on my home page.


There is a chance the bridge may not work for you. Symptoms vary from person to person so discontinue if it hurts.


The butterfly stretch on this page can help with some of the hypo and hyper mobility.

Focus on stabilizing the left side and allow the right leg to drop, then squeeze the right leg back to the center keeping both buttocks anchored to the floor.

This exercise can be done in a side lying position such as the clam which is very effective as well, as long as you keep the pelvis still.

Find the clam here.

This exercise and more of these are detailed in the Pilates ebook. It has over 30 exercises and modifications with 3 progressions as you increase your strength.

I feel like the ebook has more options and modifications on exercises to help your condition than the dvd.

But ultimately you choose the best way for you to exercise whether it's reading or watching and hearing a workout.


Try out some of this and, if you have a chance find a certified Pilates Instructor in your area. The equipment is amazing at realigning the body.