Category Archives for "Sacro Iliac Joint, Hip Pain"

Hip Injury Management – Butterfly Hip Mobility

Do you have hip pain or stiffness? Do you play any running, cutting or lunging type of sports? If yes, then this might be a great exercise to help you improve your hip mobility.

Start by sitting down with the soles of your feet together drawing your heels as close to your body as possible. Make sure your lower back is nice and straight. Hold on to your ankles and feet with both hands and bend forward with your hips keeping the low back straight and push the knees to the floor with your elbows. Hold this for 30 seconds doing 3 sets 2x/day.

If you have pain that doesn’t feel like a stretch, or are unsure about what you’re doing consult a local physiotherapist before continuing. 

Sacro Iliac Joint Injuries – Gluteus Medius Big Ball Push Ups

This exercise targets the activation of your gluteus medius muscles of your pelvis and hip. Have the back of your ankle and heel pushing back on the front low side of a big ball against the wall. In side lying, make sure that your torso is not too far back or bent too much forward to avoid your hip being in a flexed position.

With your spine and hip in neutral position push the back of your ankle and heel up to the top part of the ball maintaining contact on the ball the entire time.

A few key things to look for is to keep the toes pointing forward and towards your own nose so that you’re not rotating the hip and the toes upwards while you push the ball upwards. Bring the ball back down and repeat this 10 times for 3 sets on each side.

This is a great exercise to build more strength in your pelvis after a sacro-iliac joint injury. If you have any pain and problems with this exercise or are unsure about what you’re doing consult your local Physiotherapist before continuing. 

Sacral Iliac Joint Injuries – Airplane Transitions

Start with one lower leg length away from the wall. Plant the foot on the ground with the standing leg. Hip hinge into the wall & make sure you hinge at the hip and not bending through the knee.

 Keeping your pelvis, navel, and the centre of your chest in a straight line & pivot through the hip, turning your pelvis over the standing leg.

You should be feeling it through the side of your hip, back of your gluteal muscles, and the upper part of your hamstring.

This is a great exercise to build more core strength to help with the rehab of your sacro-iliac joint injuries.

Sacro Iliac Joint Injuries – Monster Band Walks

Start with a resistance band wrapped above your knees with the slack taken up. Be in neutral spine posture with your inner core engaged and your lower back flat.

Then assume an athletic stance with your hips and knees bent with your butt sticking backwards and your upper body leaning forward and hands in front. Take a side step and straighten out your knees, hips and body as you land your weight onto the stepping foot.

Return to the athletic stance and repeat. Perform 2 reps on one side and then 2 reps on the other side doing this 5 of them on each side for 3 sets.

If you are doing this exercise in a gym or space that has more room then you can perform 10 side steps in a row and then switch to the opposite side doing 3 sets in total. This exercise is great for strengthening your gluteus medius muscles to help with the rehab of your weak and dysfunctional sacro iliac joint.

If you have any pain and problems with this exercise or are unsure about what you’re doing consult your local Physiotherapist before continuing. 

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. 

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