4 Easy Stretches for SI Joint Pain Relief Video

Video Transcript

Hello, everyone. I'm Natalie. And today Veritas Health is bringing you four easy stretches for SI joint pain relief. The first stretch I'm going to show you is a hip adductor stretch, which should be performed sitting on the edge of your chair with your legs out straight in front of you. You will lean forward towards the ground until a gentle stretch is felt in the inner thighs. Work up to holding for 30 seconds performing three times total.

The next stretch you can perform for SI joint pain relief is a seated hamstring stretch. You will put one leg out in front of you with the knee straight. And you will lean forward until a gentle stretch is felt through the back of the thigh. You can hold this stretch for up to 30 seconds working up to three times on each leg.

The next stretch I'll show you is a standing quadricep stretch. This will be performed with your hands on a chair or a wall for balance. You will take the ankle of the thigh you want to stretch and pull it towards your buttocks. A gentle stretch should be felt in the front of the thigh. You can hold this stretch for 30 seconds working up to three times on each side.

The final stretch I'll show you is a single knee-to-chest stretch. This will be performed laying on the ground or on your bed with your back flat on the floor. You will straighten one leg and take the other knee pulling it towards your chest. You will hold this stretch for 30 seconds working up to three times total.

If you have any pain or discomfort with these stretches, please consult with your provider. To learn more about SI joint pain, please visit Spine-health and subscribe to our channel for more videos like this. Thank you for watching.