SI Joint Exercise

The SI or Sacroiliac Joint is one of two joints in the pelvis that connects the sacrum or tailbone to the large pelvic bone, the ilium.

These two joints, on either side of the pelvis, connect the spine to the pelvis.

This area, in and around the sacrum is the main nerve center of the body. This is where much of our low back pain, as well as hip and leg pain originate from.

This joint is not designed for a large range of motion and it tends to stiffen and lock as we age. Because of this lack of range, SI Joint Exercise is good to do.

The motion in the SI Joint is somewhat of a gliding action as we flex and walk. Sometimes walking, sitting, standing, or lying can cause pain in this joint and refer into the back, buttocks, and thigh. This radiating pain is sometimes confused with sciatica.

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Although SI joint pain and dysfunction has similar symptoms and does affect the sciatic nerve, it is not caused by a pinched nerve root.

SI joint pain is normally caused either by overuse, wear and tear on the cartilage in the joint, or from underuse were it becomes tighter and less mobile causing pain when we do need to mobilize it for activity.

The goal then of SI joint exercise is to perform range of motion and stretching exercises helping to mobilize and stabilize the joint ligaments.

Knee to chest stretch:

Exhale as you engage the abdominal muscles gently drawing one knee at a time to the chest, hold for a 2 count, then release.

Do this 8-10 times with each leg.

Knee Sways:

Lying on your back with your knees bent and together with your feet flat on the floor, gently sway the knees side to side. The lower back should remain fairly still on the mat.

As you improve you will be able to let the knees sway further to the floor feeling the lower back and hips peel off the mat. Do this for 4-8 times each side.

Pelvic stabilization exercises should be performed to strengthen muscles that support a joint that may be too loose. This is important because the extra motion can cause wear and tear on the joint cartilage leading to degeneration and arthritis.

Pilates exercises focus on stabilizing the Pelvic girdle which, in turn stabilizes the Sacroiliac Joint.

Pelvic stabilization exercises are important because it must transmit forces from the weight of your head, trunk and upper extremities down, and forces from the lower extremities upward.

Below you will find some of the 40-plus detailed pictures and exercises outlined in the new Pilates ebook with more si joint exercise available here.

Many of these are good hip flexor exercises that strengthen the front of the pelvis as well as the back.

Position:

Lying on your back with knees bent and squeezed together feet flat, place your hands on your hip bones and keep them still or level with the ceiling.

Movement:

Keeping your spine neutral with tailbone down and middle ribs pressed into the mat let your knees fall apart until you feel a gentle stretch in the groin, as you exhale draw them back together feeling the deeper pelvic floor muscles working.

Keep the buttocks relaxed. Do this for 6-10 repetions.

Variation: Drop just one leg at a time toward the floor making sure the opposite buttock stays in contact with the mat and the hips stay level.

Knee Stirs:

Position:

Lying on your back with your spine in neutral(tailbone and lower ribs in contact with the mat, natural curve in the lumbar spine), and hands on your hip bones.

Movement:

Exhale as you fold one knee up to a 90 degree angle from the hip so the shin is parallel to the floor. Feel the head of the thigh bone sink into the hip socket.

Keeping the pelvis stable and hips level circle the knee feeling the head of the femur rotate in the hip socket.

Circle clockwise and counterclockwise 4-8 times each direction for each leg.

Prone Leg Circles:

Position:

Lying on your stomach with your head resting on forearms overhead, legs extended, and pubic bone pressed into the mat with abdominal muscles activated.

Movement:

Bend one leg at a 90 degree angle and circle the lower part of the leg 6 times each direction.

Be sure to keep the hip bones and pubic bone in contact with the mat and abdominals drawn up and in keeping the pelvis still as you circle just the lower part of the leg.