Your sacroiliac, or SI, joint, is one of two joints that combine to form your hip girdle. It joins your sacrum, or tail bone, to the larger bone of your hips called the ilium. This joint isn't designed to be able to perform a large range of motion, and often stiffens when we age. This can result in a malalignment of your hips that requires corrective exercises to help strengthen the muscles that hold your joint in place.
Knee To Chest Stretch
Lie down on your back with your legs extended and your toes pointing toward the ceiling. Lift your right leg and bring it toward your chest. Reach down with your arms and pull your knee toward your chest until you feel a stretch in the right side of your lower back. Hold this stretch for several seconds and relax. Repeat with your left leg.
Leg Extension
Get down on all fours in a crawling position with your knees directly under your hips and your hands directly under your shoulders. Tighten the muscles of your stomach and use a slow and controlled motion to lift your right leg off the floor and straighten your knee until your leg is behind you and lifted a few inches off the floor. Hold this position for a second or two and return to the starting position. Be sure that you only lift your leg a few inches off the floor, since any farther can irritate your SI condition. Repeat.
The Crouch
Stand with your feet about shoulder-width apart and your hands on your hips. Bend both legs at the same time and lower your hips toward the floor as far as you can go. Be sure that you keep your back as straight as possible in order to keep your spine in proper alignment when performing this exercise. Hold this position for about 10 seconds and straighten both legs to return to the starting position. Repeat five to 10 times. This exercise is different from the squat exercise in that you should try to get your buttocks as close to the floor as possible.
Lower Back Stretch
Lie down on your back with your feet together and your knees touching. Place your hands out to the sides of your body with your palms down for stability. Relax the muscles of your stomach and back and allow your knees to fall toward the left side while they continue to touch one another. Go as far as you can and pause for a moment while consciously relaxing the muscles of your hips and back. Repeat on the right side. Try to perform an equal number of repetitions on each side.
