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.