The sacrum is a triangular-shaped bone that forms the base of your spine and sits between the pelvic crests, or the ilium. Between the sacrum and the ilium is the sacroiliac joint that stabilizes the pelvis and lower spine during movement. It offers little range of motion and serves as a shock absorber in the pelvis and lower spine. Strengthen and stabilizing the sacral region of the back and hip can help you prevent joint pain and disorders, such as sacroiliac joint dysfunction and arthritis.
Deep Squat
The exercise improves sacral and spine stability while improving hip, knee and ankle mobility as you squat. Stand with your legs about shoulder-width apart and raise your arms over your head. Inhale and bend your body forward to touch the ground with your fingers or hands. Hold this position for one to three deep breaths. Exhale and lower your buttocks toward the ground, keeping your chest and spine upright and your hands or fingers on the ground. Hold this position for three deep breaths as you press your elbows and knees against each other. Raise your arms over your head, exhale and stand straight up without losing your alignment. Perform this exercise for five to 10 reps with smooth movement patterns.
Three-Point Hip Extension
This exercise strengthens your buttocks while improving spine and sacral stability as you move your leg and hip joints together. Kneel on the ground on your hands and knees with your hands beneath your shoulders and your knees beneath your hip joints. Extend your left leg behind you without turning or moving your spine. Tighten your left buttock as you hold the leg and hip extension for one deep breath. Gradually move your left knee toward your ribs without moving your spine. Hold this position for one deep breath. Repeat the exercise for two sets of 10 reps per leg.
The Pistol
The pistol is like a single-leg deep squat that helps you determine whether one side of your body is stronger or more coordinated than the opposite side. Wrap a strong elastic band around a pullup bar or a similar high, horizontal bar. Hold each end of the band with each hand and stand back until the band is slightly taut. Extend your left leg and arms in front of you as you stand on your right foot. Inhale and squat down as low as you can while keeping your torso upright. Rest at the bottom of the squat for two deep breaths, keeping your left leg parallel to the ground. Exhale and stand straight up without pulling on the band. Otherwise, you can lose your balance and form. Perform four sets of four to six reps per leg.
Box Jump Downs
Landing on your feet from a jump strengthens and stabilizes your sacrum, spine, hip and other joints as they all work together to absorb shock and reduce your risk of injury. Stand on top of a stack of aerobic steps or a similar sturdy platform with your legs about hip-width apart. Bend your legs and jump down from the step about two feet away from your origin. Land gently on the balls of your feet about hip-width apart. Do not round your back or move your knees together when you land. Turn around to face the step and repeat the exercise for two sets of six to 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Low Back Disorders"; Stuart McGill; 2007
