The sacrum is a small, triangular shaped bone at the base of the spinal column. The iliac crest, also known as the pelvis, sits right below the sacrum. The sacroiliac --- commonly abbreviated SI --- joint is the junction point between these two structures. This joint contains strong ligaments and absorbs shock that is transferred from the upper to lower body. Although there is not much range of motion in the SI joint, it is still prone to dysfunction, which can set off pain in the legs or lower back. Stretching can be used in this case to keep the joint more flexible.
Step 1
Lie on you back to do a knee-to-chest stretch. Start with your legs together and extended out straight. Lift your right leg, bend your knee and wrap your hands around it. Pull your knee in as close to your chest as possible and hold for 20 to 30 seconds. Release the stretch slowly, extend your leg back out and repeat with your other leg.
Step 2
Execute a lying rotational stretch. Lie face-up on the floor with your knees bent, feet flat and hands resting on your chest. Keeping your upper body still, lower your legs laterally to your right toward the floor. Go as far as you can and hold for five seconds. Lift your legs up, lower them to your left side and hold again. Alternate back and forth five or six times.
Step 3
Perform a lying butterfly stretch. Lie face-up on the floor with your knees bent and feet flat on the floor. Place your feet sole to sole and lower your knees laterally toward the floor as far as possible. Apply slight downward pressure on the inside of your thighs to increase the stretch and hold for 20 to 30 seconds.
Step 4
Execute a side-lying stretch. Begin on your left side with your legs stacked and extended out straight. Bend your right knee, move your leg across your left leg and place it on the floor. Place your left hand on your right knee as you rotate your upper body over. Keep moving until your shoulders touch the floor and you are looking up. Hold this position for 20 to 30 seconds and switch sides.
Step 5
Stretch the lower back with a locust pose. Lie face-down on the floor with your legs extended behind you and hands at your sides with palms facing up. Lift your chest, arms and legs off the floor as high as possible and balance on your lower stomach and pelvis. Hold for 20 to 30 seconds and slowly lower yourself back down.
