Sacro Iliac Joint Injury Rehab Squat Clocks

Start with nice tall posture and engage your core muscles below the belly button by drawing the lower ab muscles inward toward the spine. Then, stand on one leg and hold a stick with the butt end about 2 and a half feet away.

Bend down through the hips to touch the stick to the floor at the 9 O’Clock position like a grid on a clock. Come back up and then bend down to touch the end of the stick at the 10 O’Clock position. Repeat this until you get to the 3 O’Clock position and then reverse coming back to the 9 O’Clock position again to complete the full set.

When doing this exercise keep your knee aligned with your second toe, over your ankle and bring butt back like you are going to sit in a chair. Do 2 full sets 2 times a day on each side.

This is great exercise for developing core stability strength, balance, and control in your Sacro Iliac joint after it’s been injured.