Sacro-Iliac Joint Injuries: One-Leg Looped Band Bridges

This is a progression of the Looped Band Bridges.

Begin by wrapping a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling the waistline inwards to make yourself skinnier. Make sure you are still breathing, so don’t hold your breath.

Ensure the knees are aligned with your ankles and your hips while you take up the slack in the looped band. Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other.

Then straighten out one - leg, hold it here for 10 seconds, and then bend your knee and lower your butt back down. Repeat this for 10 repetitions doing 3 sets.

This exercise activates the posterior core muscles and progressively strengthens the functional core to help with your dysfunctional Sacro-Iliac joint. If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.