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.