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Sacroiliac Joint Exercises

Top Five Sacroiliac Joint Exercises To Strengthen Your Back

Sacroiliac joint exercises are important to help strengthen the area where the pelvis is connected to the sacrum.  These joints do not generally allow for much motion if they become irritated from repetitive abdominal movement.

Muscular stretching is an important component of performing sacroiliac joint exercises to help with the healing process of tightened back muscles.  Performing back strengthening exercises helps weak tissue to build stability.  Below are helpful exercises to provide support for your back.  It is important to not actually feel the stretch in the back itself but rather the supporting muscles around them.

  1. Gluteus Stretch – Lay on your back and bend your right knee.  Put your left leg over your right leg and rest the left ankle just slightly above the right knee.  Place your hands around either side of your right thigh and lock them together.  Now you will gently pull forward to achieve a nice stretch in the gluteus portion of your left buttocks.  Switch legs.  Each stretch should be held for at least 30 seconds, any less than that does not allow the muscle to conform to the length increase.  You should do three repetitions on each leg at least three times per day.
  1. Calf Stretch – This is an important addition to your sacroiliac joint exercises routine and is one that is often overlooked.  While standing, you will put your right foot in front of you.  It is helpful to place your toes against a wall or door to provide stability.  Lean forward and bend your knee so that you receive the stretch in you left leg.  Switch sides.  Repeat each leg 3 times and hold for at least 30 seconds.
  1. Piriformis Stretch – Lie on your back and pull your right knee up towards the opposite side of your chest with your left hand.  You should feel a good stretch in the right buttocks.  Switch sides.  Do 3 repetitions, 3 times per day, holding for at least 30 seconds.
  1. Quadricep Stretch – In a standing position, hold onto something solid for support.  Bend your left leg back and grab onto your left ankle, pulling the foot towards you.  It is important that you pull your thigh backwards to relieve pressure on the knee during these sacroiliac joint exercises so that you don't cause injury to it.  Hold the stretch for at least 30 seconds, switch sides and repeat 3 times on each leg.
  1. Psoas Stretch – In a standing position, put your left foot behind and your right foot in front of you as far as you can stretch comfortably.  Shift the lower part of your back forward and at the same time, push the upper part of your back upwards.  You should feel a good stretch in the front upper thigh of your right leg.  Switch sides.  Do 3 repetitions on each side, 3 times per day and hold at least 30 seconds.

Beyond Exercises

In addition to sacroiliac joint exercises, you should add walking into your daily regiment as it is overall one of the best exercises that you can do for your health.  Always be sure that you have good supportive shoes with proper shock absorption or joints can become more damaged with every step.

Proper posture is also extremely important.  It is estimated that at certain times while sitting, the stress on your back is six times stronger than while you are in a lying position.  If you need to sit in a chair all day for work, a good quality chair can help provide adequate lumber support that you need.  A lumbar cushion can also help with this.

It is important to participate in sacroiliac joint exercises as part of your daily routine.  Not just when you feel discomfort.  Building a strong healthy back is key to avoiding future pain issues.


 


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