Play Time: 02:35 Save Transcript Triangle Pose Spread feet a little more than shoulder width apart and point the right foot outward. Extend your arms straight to the sides, parallel to the floor. Bend to the side so your right hand touches your right shin with the left arm over your head. Hold 10 to 20 seconds then repeat on your left side. Bird Dog Pose Starting on hands and knees, keep your shoulders square and face the floor. Lift one leg and opposite arm straight into the air and parallel to the floor. Keep your back and pelvis level while doing this exercise. Hold this position for 5 seconds. Repeat 3 to 5 times on each side. Bridge Lie on your back with your knees bent and palms flat on the floor. Lift your hips in the air and hold for 5 seconds. Repeat 8 to 10 times. Hip Adduction Lie on your back with your knees bent. Place a medium rubber exercise ball between your knees. With your back slightly arched, squeeze the ball with both knees for 5 seconds. Repeat 10 times. Hip Abduction Lie on your back with your knees slightly bent. Wrap a resistance band around your knees. Keeping your back arched, gently pull the knees apart. Hold this position for 5 seconds. Repeat 10 times. View More Recommended for You Treatment Options for Sacroiliac Joint Dysfunction Treatment for sacroiliac joint dysfunction includes physical therapy, medications, injections, and in some cases, minimally invasive procedures. Learn More Sacroiliac Joint Dysfunction (SI Joint Pain) SI joint dysfunction is characterized by discomfort in the lower back and buttocks due to issues with the sacroiliac joint. Learn More Sacroiliac Joint Exercises for Sciatic Pain Relief Video Learn how to properly execute two sacroiliac joint stretches that help to alleviate sciatic pain. Learn More Share on Facebook Share on Pinterest Share on X Subscribe to our newsletter Print this article Email this article Editor’s Top Picks Sacroiliac Joint Dysfunction Video Top 5 Exercises for SI Joint Pain Relief Video 4 Easy Stretches for SI Joint Pain Relief Video
Treatment Options for Sacroiliac Joint Dysfunction Treatment for sacroiliac joint dysfunction includes physical therapy, medications, injections, and in some cases, minimally invasive procedures. Learn More
Sacroiliac Joint Dysfunction (SI Joint Pain) SI joint dysfunction is characterized by discomfort in the lower back and buttocks due to issues with the sacroiliac joint. Learn More
Sacroiliac Joint Exercises for Sciatic Pain Relief Video Learn how to properly execute two sacroiliac joint stretches that help to alleviate sciatic pain. Learn More