The SI joint, or sacroiliac joint, connects your sacrum to ilium of your pelvis. Its functions are to stabilize your spine and pelvis and to absorb shock when you move. Although there is limited movement of the SI joint, there should be some degree of mobility to do its work, which helps prevent damage to your hip joints. You can perform corrective exercises that increase SI joint mobility and stability.
Supine Hip Flexioin
This exercise moves your SI joint and hip joint together while keeping pressure off your lower back. Lie on the ground on your back with both feet flat on the ground and your knees bent. Grab the back of your left knee, and bend your left knee toward your ribs as much as you can. Hold the position for three deep breaths, and return your leg to the starting position. Perform two sets of five to six reps per leg.
Three-Point Hip Extension
This exercise increases hip extension and SI joint mobility while stabilizing your spine. Kneel on the ground on your hands and knees with your knees about hip-width apart. Lift your right knee off the ground, and extend your right leg away from your torso. Hold this position for two deep breaths without rotating or moving your spine. Perform two sets of 10 reps per leg.
Supine Hip Rotation
This exercise moves your pelvis and lower back side to side to increase hip mobility. Lie on the ground on your back, and put your feet and knees together. Bring your knees toward your ribs and your arms by your sides. Turn your pelvis and legs toward your right as much as you can without lifting your left shoulder and upper spine off the ground. Then rotate your pelvis and legs toward your left. Perform two to three sets of 10 to 20 rotations.
Warning
Too much mobility in your SI joints can cause them to become unstable and less efficient in absorbing shock. This can cause you to develop poor hip stability and possible sciatic pain in your lower back and hip, according to physical therapist Ron Miller, contributing writer for Spine-Health.com. Perform weight-bearing exercises, such as squats, lunges and stair-climbing to maintain stability in your SI joints.
Member Comments