Sacroiliac Joint Pain and Injuries – Dead Bug Pose

Start by lying down with your back flat, knees bent and feet on the ground. Begin to breath into your diaphragm (the base of your lungs) and then engage the inner core muscles below your belly button while you maintain the diaphragmatic breathing.

Bring both hands pointing up with the arms straight and lift both knees up to the chest at a 90 degree angle to the start position. As you reach one arm down and over your head to the floor, straighten your opposite leg towards the ground while you keep the lower back flat to neutral on the ground. Return the arm and leg to the start position and repeat this same movement with your inner core engaged for the opposite limbs. Do 10 repetitions on each side for 3 sets.

This is exercise can help strengthen your Sacroiliac joint to help you with your rehab after you’ve injured it. If you’re unsure about the exercise or have any uncertainty about where you’re at with the recovery of your Sacroiliac joint, consult your local Physiotherapist before continuing.