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4 Strengthening Exercises to help stabilize your SI Joint.

4 Strengthening Exercises to Help Stabilize Your SI Joint
4 Strengthening Exercises to Help Stabilize Your SI Joint

*Disclaimer: I am not a medical doctor or Physical Therapist. You should consult with a doctor or PT prior to starting any new exercises if you are having SI Joint Dysfunction.

What is the SI joint? The sacroiliac joint is the joint connecting the sacrum of the spine to either the right or left iliac bone. These joints are mostly immobile but do a lot of work supporting your upper body and helping you to balance when walking.

SI Joint
SI Joint

The SI joint can experience trouble simply due to aging, from a fall or impact and also from changing hormones in pregnancy. I have had SI joint issues since I fell and slipped on ice when I was in college. I need to be very careful to make sure that I am stretching and strengthening this area of my body as I have had some major issues with my SI joint including throwing my back out.

Strengthening Exercises to help stabilize your SI Joint #runchat #running

Exercises to Help Strengthen and Stabilize your SI Joint

There are some great exercises that you can do to strengthen and stretch this area that can also help to alleviate pain and help to prevent further injury. Here are a few exercises for you to try:

  1. Bridge-An exercise to help strengthen flutes and your lower back. Lie on a mat with your knees bent, feet flat on the floor. Raise your hips off the ground by squeezing your buttocks. Keep your hands flat on the floor. Repeat for 3 sets of 10.
  2. Bird Dog-Get on all fours. With face facing the floor, raise and lower your opposite arm and leg, holding for 5 seconds at a time and alternating. Repeat for 3 sets of 10.
  3. Knee-to-Chest Stretch-Lay on your back, alternating one leg then the other bring your leg in to your chest and hold for 5-10 seconds. Repeat for 3 sets of 8-10. This can also be done raising both knees to the chest at the same time.
  4. Hip Abduction-Isometric Hold-Lie on your back with your knees bent. Use a resistance band around your knees. Push your knees out against the resistance band and hold. Repeat for 3sets of 8-10 reps. Start with easy resistance.

Have you ever experienced SI Joint issues or pain? Do you have any recurring injuries that you need to work on to keep you happy and running?

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2 responses

2 responses

  1. Oh, I did have a battle with SI issues before. I’ll have to try these out in my pre-hab rotation. I do the first two but not the others.

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