Tag Archives for " Sacra-Iliac Joint Pain "

Sacro Iliac Joint Pain: Gluteus Medius vs Wall

This simple exercise works the gluteus medius muscle of your hip if it’s really weak! Start by leaning your forearm into the wall and have your outside hip flared out. With your inner core engaged and your posture tall flex your inside knee up to your chest . Start by squeezing the outside hip in and drive across to the other hip and upwards. Bring the outside hip in line with the knee and foot below. Then release and drop your hip back out and repeat. Do 10 repetitions for 3 sets. This is a close-chain exercise for the Gluteus Medius Muscle and helps to prevent your hip from flaring out and stabilizes your sacro iliac joint when do weight bearing activities like running , any running sports or even walking and hiking.

Sacro Iliac Joint Pain: Gluteus Medius vs Ball

This is an advanced ball exercise for the Gluteus Medius Muscle in your hips. It helps to stabilize your sacroiliac joint when walking, hiking, running , and any running sports that involve cutting like soccer, football or ultimate frisbee. Wrap a resistance band around your inside hip.Lean your inside hip onto the exercise ball against the wall and pull with the band towards the outside hip with your hand. With your inner core engaged and your posture tall flex your inside knee up to your chest. Start by driving your outside hip into the ball to bring the inside hip upwards so it’s level with your other hip. Then release and drop your inside hip back down and repeat. Do 10 repetitions for 3 sets. This exercise should not produce any pain. If it does please consult your local Physiotherapist before continuing.

Sacro Iliac Joint Pain: Wall Squat Core Activation

This exercise can help with Sacro Iliac joint pain that can be caused by hyper mobility or instability due to strained ligaments from repetitive strain or acute trauma. If you experience pain or you’re unsure about this exercise please consult your local Physiotherapist before continuing. Wrap a closed loop resistance band around the thighs just above the knees. Then position yourself so that your low back is fully leaning up against the big ball on the wall. Keep your posture nice and tall but don’t arch your low back when leaning upright against the big ball. Next, engage you inner core stabilizers by contracting your pelvic floor muscles and pulling your transverse abdominal muscles below your belly button inwards, hugging your spine. Remember to keep breathing. Leaning your weight on the ball slide downwards doing a wall squat while you maintain static isometric pressure against the resistance bands. Keep your knees over your ankles and in alignment with your second toes. Hold the wall squat for 10 seconds. Repeat this for ten repetitions doing three sets daily.

Hip, Low Back, Sacro-Iliac Joint Pain or Stiffness: Hip Flexor Stretch

Kneel down onto your left knee. Then rotate it about 45 degrees past the midline of your body. To keep your posture nice and tall imagine there’s a string pulling your whole spine upwards from your pelvis, right up your entire back and neck and up to the top of your head. Then engage your inner core muscles tight below your belly button and keep your low back flat. Next, bend the right knee forward and keep your posture nice and tall without leaning backwards. Then reach your left arm up pointing the fingers towards the ceiling nice and high and point your right finger tips to the floor. Hold this stretch for 30 seconds and repeat 3 times for each side. This stretch can help with hip, low back or sacroiliac joint pain and dysfunction. If you experience pain and continue having problems then consult your Physiotherapist. 

Sacra-Iliac Joint Pain & Instability, Weak Hip & Pelvis

Hey Everyone!… This exercise is great for strengthening your gluteus medius muscles; which can help support your hyper mobility or instability and also help decrease your Sacro-Iliac joint and groin pain. Begin by lying on your left side to strengthen your left Gluteus medius “Butt” muscles. Keep your right hip stacked on top of your left and place your right hand on your right hip. Then bring your right foot on the ground in front of your left knee and bend the left knee to 90 degrees. Bring your left foot up, while maintaining the ninety degree knee bend. Hold this for 10 seconds; Do 3 sets of 10 repetitions.