Category Archives for "Sacro Iliac Joint, Hip Pain"

Sacro-Iliac Joint Injuries-Progressive Core Stability Strength Hand Side Plank Scissors

Lie down on your side, with your feet stacked on top of each other with your hand and outside foot supporting your body weight. Keep your low back straight, butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Raise the top leg up towards the ceiling and back down again ten times before lowering your hip back down to the ground to rest for 10 seconds. Repeat this movement pattern for 10 repetitions in total doing 3 sets per day on each side.

This progressive exercise helps build the strength in your gluteus medius and core stability muscles to help with the dynamic stability of your Sacroiliac joint injuries.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac-iliac joint injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Progressive Core Stability Strength Forearm Sideplank Scissors

Lie down on your side, with your feet stacked on top of each other with your forearm supporting your body weight. Keep your low back straight, butt tucked in and pull your inner core muscles inward below your belly button.

Lift your hip up off the ground and raise your top arm upwards pointing your hand to the top. Raise the top leg up towards the ceiling and back down again ten times before lowering your hip back down to the ground to rest for 10 seconds. Repeat this movement pattern for 10 repetitions in total doing 3 sets per day on each side.

This is a more progressive exercise to build the strength in your gluteus medius and core stability muscles to help with the dynamic stability of your Sacroiliac joint injuries.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac-iliac joint injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Progressive Core Stability Strength Big Ball Roll Outs

Kneel down with a big exercise ball in front of you. Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side.

Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise for your Sacroiliac Joint after an injury or if it’s just hyper mobile and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac-iliac joint injury, consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries: Level 2 Core Strengthening Turtle Pose

This is a progression of the Level 1 Core Strengthening Single Knee to Chest Exercise.

Start cueing your inner core with one hand below your belly button and pull your inner abdominal muscles inward. Imagine you are making yourself skinnier at your waistline.

Then, lift both knees and arms straight up in the air. Reach one arm up above your head towards the ground and lower your opposite leg straight down to the floor while keeping your core engaged, back nice and flat and breathing into your diaphragm.

Return the arm and knee back to the start position and do this for the other arm and leg. Repeat this alternating pattern with the arm and opposite leg for 3 to 5 minutes 4 times daily.

If you are having or experiencing any acute or sharp pain consult your local Physiotherapist before continuing. 

Sacro-Iliac Joint Injuries – Level 1 Core Strengthening Single Knee to Chest

Start with one hand below your belly button and pull your inner abdominal muscles inward. Imagine you are making yourself skinnier at your waistline. Put your other hand by your low back to make sure you keep it nice and flat.

Slowly lift one bent knee up towards your chest, followed by your other knee while keeping your core engaged, low back flat and breathing into your diaphragm. Then slowly lower one leg down at a time. Repeat this for 3 to 5 minutes as a basic core stability strength exercise 4 times daily.

This simple core strengthening exercise can be done during the early stages of your SI joint or Sacro-Iliac Joint Injury as long as it does not aggravate your symptoms and causes it to be worsened.

If you’re unsure about the exercise or have any uncertainty about what you’re doing, or about your pain and dysfunction then consult your local physiotherapist before continuing. 

Hip Pain and Hip Impingement Dysfunction: Rectus Femoris Muscle Stretch

Place a cushion under your left knee and a step stool for under your left foot to increase the knee flexion angle. This will isolate the muscle stretch of your rectus femoris quads muscle acting as a hip flexor.

Keep your posture tall and visualize a string pulling your whole spine upwards from your pelvis, right up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat and contract your left butt muscles.

Next, bend the right knee forward without leaning backwards. Hold this stretch for 30 seconds and repeat 3 times for each side.

This stretch can help with the hip injuries or hip impingement pain and dysfunctions you are having. If you experience pain or have any problems doing this exercise, consult your local Physiotherapist before continuing. 

Sacroiliac Joint Pain and Injuries – Side Planks on Elbow

This is a strengthening exercise for your gluteus medius and your Sacroiliac joint.

Start by positioning yourself in right side lying if the right Sacroiliac joint is the injured side. Position your right forearm on the ground with your low back and legs straight, feet together and your inner core muscles engaged below your belly button. Keep your low back flat and your body in a straight line as you lift your right hip off the ground so your body weight is supported by your arm, shoulder and foot.

Then raise your left arm straight up pointing your hand to the ceiling and lower it back down. Do this arm motion ten times for a total of ten repetitions on each side, twice per day.

If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac joint, consult your local Physiotherapist before continuing. 

Sacroiliac Joint Pain and Injuries – Dead Bug Pose

Start by lying down with your back flat, knees bent and feet on the ground. Begin to breath into your diaphragm (the base of your lungs) and then engage the inner core muscles below your belly button while you maintain the diaphragmatic breathing.

Bring both hands pointing up with the arms straight and lift both knees up to the chest at a 90 degree angle to the start position. As you reach one arm down and over your head to the floor, straighten your opposite leg towards the ground while you keep the lower back flat to neutral on the ground. Return the arm and leg to the start position and repeat this same movement with your inner core engaged for the opposite limbs. Do 10 repetitions on each side for 3 sets.

This is exercise can help strengthen your Sacroiliac joint to help you with your rehab after you’ve injured it. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac joint, consult your local Physiotherapist before continuing. 

Chronic Hip Pain Strain- Forward Lunge Reach Ups

Progressively strengthening your core stability muscles after a hip injury can help you become functionally stronger.

Start by lunging forward with your right foot and reaching up with the opposite arm and hand high up above your head while keeping the low back in neutral position. When you lunge forward make sure your knee stays over your ankle and aligned with your second toe, hip and shoulder and that the low back doesn’t arch. Don’t let your knee fall into the middle or go past the front of your toes and the opposite arm reaching straight up without deviating past the midline or off to the side. Push back up to the start with the forward foot and repeat this for 10 repetitions doing 3 sets for each side.

This exercise is great for returning to activities and sports that require a lunge and reaching motion. If you’re unsure about the exercise or have uncertainty about where you’re at with your hip book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out. 

Sacro-Iliac Joint Strain Injuries – Big Ball Roll Outs

Kneel down with a big exercise ball in front of you.

Keeping your back straight and your inner core muscles engaged, slowly roll down your forearms on the pinky finger side. Straighten out your elbows and move slightly past them on the ball. Come back up with control to the start position. Repeat this for 10 repetitions, doing 3 sets per day.

This is a great exercise to strengthen your sacra-iliac joint after an injury and retraining your core stability muscles to help them work better.

If you’re unsure about the exercise or have uncertainty about where you’re at with your recovery book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.

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