Your sacroiliac joints sit at the meeting point of your sacrum and pelvis, at about the top of your back pockets on your jeans. In humans, this joint stabilizes the pelvis to allow you to stand upright, but overstretching or pregnancy can cause it to loosen and shift, causing pain. Since many muscles attach to your SI joint, you may need to try several different positions to find the one that allows you to shift yourself into comfort, according to Pilates specialist Lynne Robinson, author of "The Official Body Control Pilates Manual." If you have SI joint pain, ask your doctor to assess it and help you choose suitable exercises for you.
Easy Pose
This pose gently stretches the muscles that attach to your sacroiliac joint, notes Robinson. Lie on a mat with your knees bent and feet flat. Grasp your right knee and tuck it into your chest. If you cannot grasp your knee, thread a towel behind your leg and pull the ends to help you move your leg. Breathe in this position for one minute, and then switch legs.
Knee-Flops
Stretch out on your back with your feet flat and your knees bent. Reach your arms wide in a "T" shape. Scoop your stomach in as you slowly swing both knees to the left. Keep both hips flat on your mat. Gently sway both knees from side to side for two minutes to release constricted muscles that may be immobilizing your SI joint. Over time, you can try increasing your range of motion by allowing your hips to lift slightly off the mat.
Press-Outs
While seated, point your toes forward and loop a latex band around both your thighs. Keep your feet planted as you exhale and open your thighs outward a few inches. Release your legs as you inhale. Repeat this exercise three times. Rotate your feet out into a "V" shape and perform three more presses. Rotate your toes inward and perform three more presses. Observe which of these positions feels most relaxing. In future sessions, only use the most comfortable position, recommends Peggy Brill, a board-certified clinical specialist in orthopedic physical therapy and the author of "Instant Relief: Tell Me Where It Hurts and I'll Tell You What to Do."
Bicycle
A misaligned or tight SI joint can compress your sciatic nerve as it passes through the joint and along your leg. The bicycle exercise can help you open your SI joint and relieve compression, according to Romana Kryzanowska, of True Pilates. Lie on your left side and raise your right leg to hip height. Extend your top leg forward, and then tuck your knee into your chest. Pull your folded leg behind your seat, aiming your heel at your buttocks. Extend your leg, and then kick it forward as if you were riding a bicycle. Repeat this exercise 10 times on both legs.
References
- "Trail Guide to the Body: A Hands-On Guide to Locating Muscles, Bones and More"; Andrew Biel and Robin Dorn; 2010
- "The Official Body Control Pilates Manual"; Lynne Robinson, et al.; 2000
- "Instant Relief: Tell Me Where It Hurts and I'll Tell You What to Do"; Peggy Brill; 2007
- Romana Kryzanowska; True Pilates; New York
