Treat SI joint pain and piriformis syndrome with these 5 simple exercises. Prevent the hip and leg pain that results from sitting all day.
Coach E and Dr. B will demonstrate how you can wake up the muscles that stop working when sitting for hours at a time. They also show you the ReBUT technique which you can (and should) use at your desk, on the couch, or even at the dinner table.
With that, they’ll specifically cover:
The anatomy of your bum and the medical research behind other types of treatments like injections, massage, stretching, and PRP. Spoiler: if you can realign your hip pocket, many times the problem goes away on its own.
They’ll also cover tests to see if you are starting down the road to misaligned hips and the anatomy of how to sit for hours on end without hurting yourself down the road.
If you don’t have pain from sitting right now, these exercises can help prevent your legs from shifting out of an ideal hip pocket and prevent muscles like your hip flexors and psoas from permanently shortening.
IN THIS VIDEO:
00:00 – Intro
01:25 – Anatomy of the pelvis and the sacroiliac joint
03:25 – Tests for SI joint function
08:30 – The ReBUT Technique (use this when sitting)
THE EXERCISES
09:21 – ASMR: Posterior Hip
11:41 – Hip Bridge
12:40 – Slumpy Psoas Activator
15:20 – Hinged Knee Fl-Ex
19:02 – Split Squat
22:02 – FREE ACCESS: The Hip Pocket Routine
Download the Hip Pocket Routine (it’s free!) – https://www.precisionmovement.coach/download-hip-pocket/
These exercises are part of the Foundation for Movement Longevity program that includes advanced tweaks and other exercises to ensure you have a good hip pocket, which will give you the mobility and stability you need to keep doing whatever it is you love to do.
The Foundation for Movement Longevity program focuses on building stability and waking up the 5 major areas of the body which Dr. B and Coach E most often see people struggling with as they discover wear and tear injuries. Most often, the joint that hurts is a symptom of dysfunction or wear & tear somewhere else. The 5 areas covered strategically apply the 80/20 rule for relieving and preventing pain.
Learn more about FML: https://www.precisionmovement.coach/foundation-for-movement-longevity/
RESOURCES
SI Joint Pain Study: https://doi.org/10.1589/jpts.33.646 – Sasaki, T., Kurosawa, D., Murakami, E., & Watanabe, T. (2021). Physical therapeutic options for residual sacrotuberous ligament pain after treatment of sacroiliac joint dysfunction. Journal of physical therapy science, 33(9), 646–652.
Precision Movement Academy: https://www.precisionmovement.coach/academy/ – includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt/ – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
source
