Tension in the soft tissues of the pelvis, groin, lower back, and thighs can put excess pressure on your sacroiliac (SI) joint, causing or worsening pain. Stretches targeted for specific muscles or muscle groups can help alleviate SI joint pain and restore some range of motion to the legs, pelvis, and lower back.
Sit in a chair with one foot flat on the ground. Extend your other leg straight out in front of you, heel on the floor and toes pointed up. Lean forward, keeping your shoulders and head upright, until you feel a light stretch in the back of your thigh. Hold for 15 to 30 seconds. Repeat this stretch for the other leg.
To stretch the quadriceps in the front of the thigh, stand with one arm against a wall for support. Pull your leg up behind your body, bent at the knee, and grasp the foot or ankle with your free hand. Hold this stretch for 15 to 30 seconds, then repeat on the other side. Alternate legs to stretch the quadriceps 2 times each.
Hip Adductor Stretch
Sit on the ground with your legs straight and spread apart, forming a triangle shape. Then gently lean your upper body straight forward toward your toes. You should feel a stretch in the muscles on the inside of your thighs. Hold this stretch for 5 to 10 seconds, gradually working your way up to 15 to 30 seconds.
Lie on your stomach and place your palms on the ground. Push through your arms, raising your upper body to your elbows. Try to keep your shoulders relaxed, down, and away from the ears. Hold this stretch for 15 to 30 seconds, repeating 5 to 10 times. This position stretches the muscles in your lower abdomen and the front of your pelvis. For an advanced stretch, raise your upper body until your elbows straighten.
Single Knee-to-Chest Stretch
Lie on your back and pull one knee up toward your chest, keeping your other leg straight and against the ground. Interlock your fingers behind your thigh, gently pulling your knee closer toward your chest. Hold this stretch for 5 seconds. Repeat on both sides 5 to 10 times.
Lower Trunk Rotation Stretch
Lie on your back with both knees slightly bent. Gently move both knees to one side, twisting your torso while keeping both your shoulders flat on the ground. Hold this stretch for about 5 to 10 seconds, then repeat on the other side. This stretch helps loosen the muscles in the lower back, hips, and abdomen.
Pelvic Rotation Stretch
Lie on your back with your legs straight. Pull one thigh toward your chest until your knee is bent at a 90-degree angle, with your calf parallel to the ground. Point your foot slightly away from your body. Create gentle resistance by pushing your hand against the outside of your knee, and hold this stretch for 5 seconds. Repeat this stretch 3 times on each side. This stretch helps loosen the muscles on each side of the pelvis, but may not be recommended for all cases.