Category Archives for "Sacro Iliac Joint, Hip Pain"

Sacra-Iliac Joint Pain & Instability, Weak Hip & Pelvis

Hey Everyone!… This exercise is great for strengthening your gluteus medius muscles; which can help support your hyper mobility or instability and also help decrease your Sacro-Iliac joint and groin pain. Begin by lying on your left side to strengthen your left Gluteus medius “Butt” muscles. Keep your right hip stacked on top of your left and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees. Bring your left foot up, while maintaining the ninety degree knee bend. Hold this for 10 seconds; Do 3 sets of 10 repetitions.

Piriformis Muscle Self Release Ball Technique – Segment 2

After finding the piriformis muscle place the release ball onto it. Then straighten the leg and lean over with your weight on the muscle and roll onto it. Roll slowly back and forth on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets. This release technique can help with tightness or disfunction in the sacroiliac joint, lower back, hips, sciatica.

Hip Flexor “TFL” Muscle Ball Release – Segment 3

Position the release ball on the Hip Flexor muscle called the “Tensor Fascia Lata”. Then roll onto the muscle crossing the opposite leg in front of you. Roll slowly back and forth with your body weight on the ball finding that Sweet Spot. Continue rolling for about 2-3 minutes and then switch over to the other side doing 2-3 sets. This release technique can help with tightness of the hip flexor muscles, dysfunction in the sacroiliac joint, lower back, hips or lower back and disc strains. 

Hip Extension Retraining

This exercise is great for hip extension retraining. Start by pulling in your inner core below the belly button while keeping your posture in neutral. Be careful to avoid arching the low back. Keeping your inner core engaged extend the hip with the knee bent at 90 degrees. Hold this at the end range for a few seconds and then bring it back down. Repeat this 10 times 3 sets 3 times per day. This exercise is excellent to help retrain the motor activation of hip extension in your hip due to hip joint, Sacro-iliac joint, low back and knee injuries.

Piriformis Stretch

This is a stretch for the piriformis muscle. You want to start off by lying flat on a mat by a doorway or a corner of a wall. Next you’re going to place your foot flat right on the corner and then you’re going to cross the opposite ankle on the opposite knee. Next you’re going to place your left hand on that left knee and push it towards that right foot, keeping the core engaged, you want to hold it for 30 seconds and repeat it three times and you can also do it for the opposite side.