Sacroiliac (SI) Joint Pain Relief Exercises & Stretches
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SI joint pain can be bothersome, often stemming from muscle imbalances or stiffness. Gentle exercises and stretches can help alleviate discomfort and improve mobility in this crucial area connecting your spine and pelvis.
Simple Stretches & Exercises:
Knee-to-Chest:
Lie on your back with knees bent. Bring one knee towards your chest, holding it gently. Hold for 30 seconds. Repeat on the other side. (Stretches lower back and glutes.)
Supine Twist:
Lie on your back with knees bent and feet flat. Keeping your shoulders on the floor, gently let both knees fall to one side. Hold for 30 seconds. Repeat on the other side. (Improves lower back rotation and stretches pelvic muscles.)
Piriformis Stretch (Figure Four):
Lie on your back with knees bent. Place one ankle on the opposite knee. Gently pull the thigh of the bottom leg towards your chest until you feel a stretch in your hip. Hold for 30 seconds. Repeat on the other side. (Targets the piriformis muscle, often tight with SI pain.)
Hamstring Stretch (Seated):
Sit with legs extended. Lean forward gently, keeping your back straight, reaching towards your toes. Hold for 30 seconds. (Tight hamstrings can contribute to SI joint stress.)
Glute Bridges:
Lie on your back with knees bent and feet flat. Engage your glutes and lift your hips off the floor, forming a straight line from shoulders to knees. Hold for a few seconds and lower slowly. Repeat several times. (Strengthens glutes for better pelvic stability.)
For added relief and relaxation in the surrounding muscles, consider using an upgraded neck and shoulder massager. While it targets the upper body, releasing tension in the neck and shoulders can indirectly benefit the lower back and hips by promoting overall relaxation and improved circulation.