Hi, I'm Natalie, and today Veritas Health is going to bring you a 12-minute exercise routine for SI joint pain relief. This exercise routine is going to help strengthen and mobilize muscles that all connect into the pelvis and low back. It's a real-time exercise routine so I encourage you all to do it with me.
If you have any pain or discomfort while doing this though, please stop and consult with your medical provider.
The first exercise we're going to do is called a triangle pose.
This is going to help strengthen and mobilize the tissues all throughout your pelvis.
You're going to stand with your feet a little bit wider than shoulder width. You're then going to reach one hand down to your ankle and then rotate through your upper body and reach to the ceiling. Hold this for 10 seconds.
Good. And then we're going to go over to the other side. Same thing. Slide down to your ankle, rotate your upper body and reach to the ceiling, and hold for 10 seconds. We're going to do this four more times on each side.
If it's hard for you to reach all the way to your ankle, you can modify by reaching just to your knee.
But slide down and go into as much of a stretch as you feel comfortable with.
And if you have any pain or if your symptoms are worsening while doing this, please stop and consult with your medical provider.
All right, we'll start our fourth set. It's important while doing this stretch to keep breathing. And then one more time on each side. And last one.
And last one. Good.
The next exercise we're going to do is called the bird dog pose. This will be done either on the floor, on a yoga mat, on carpet, or on your bed if you're more comfortable there.
This is going to be to help strengthen all the core muscles and glute muscles that connect into the pelvis.
You're gonna get on your hands and knees, get your shoulders over your hands, and then you're gonna reach opposite leg and opposite arm out in front of you. We're gonna hold this for 10 seconds.
Okay, And then switch to the other side.
This exercise really challenges your core stability. It's important to keep breathing while you do it, even if you feel yourself getting a little shaky. Try to keep your pelvis level as you're doing this. And if you find it's too difficult or too uncomfortable to reach both arm and leg, you can always modify by just reaching your legs. Do our fourth set.
One more set each side. We'll do one more.
Awesome. Next one we're going to do is a bridge. You're going to lay on your back. What this is going to do is help strengthen the core and the glute muscles. You're going to lift your hips up to the ceiling, keeping the glute muscles tight and your core tight. Hold for 10 seconds.
We're going to go through 10 of those total. If it's uncomfortable to keep your hips all the way up in the air, you can always modify it by doing just a partial lift. Lift. It's important to keep breathing and trying to use your diaphragm with nice belly breaths throughout this whole exercise. Good, we're halfway there.
Good, just a couple more to go.
Good. Next exercise we're going to do is a hip adduction exercise. This is to help strengthen the muscles of the inside of the thigh.
To do this, you're going to lay on your side. You're going to keep one leg in the air and then we're going to strengthen the leg that's on the ground. If that's too difficult though, you can modify by placing your other leg in front of you like this.
You're going to then lift the bottom leg up to try to meet the top leg. We're going to go through two sets of 10 of those each side. Feel free to use your hands to keep yourself steady.
Good.
Good. Then I'll have you guys switch to your other side.
Same thing, elbow here, leg in the air, and then leg on the bottom is going to rise to meet the leg on top.
Good.
And just one more of those on the other side.
And feel free to modify by placing your leg in front of you for a little extra support.
Excellent.
Now we're going to strengthen the muscles that are on the outside of your hips, your hip abductors. You're going to be once again laying on your side.
This time You're going to take your bottom leg and bend it just to give you a little extra stability. Your top leg is going to stay with your heel in line with your butt and then you're going to lift up to the ceiling. Try not to let your pelvis roll back as you do this.
We're going to go up to 10 of these on each side.
Then switch to the other side. Bend your bottom knee. Keep your heel in line with your butt.
One more set of those each side.
And then last set of that. You'll probably feel a good burn throughout your hip muscles after that. Great job everybody. To learn more about SI joint dysfunction, please visit us at Spine-health and be sure to subscribe to our channel for more videos like this one. Thanks for watching!
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