How to realign your pelvis at home and on your own in 5 simple steps! Adjust and mobilize your own SI joint with help from a doctor of physical therapy. Great relief for lower back pain caused by sacroiliac joint dysfunction. Keep reading for more!
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RECOMMENDED SI JOINT HOME EXERCISE ROUTINE: https://youtu.be/EWkP6ymZL4U
⭐️⭐️ NEW AND UPDATED VERSION OF THIS VIDEO: https://youtu.be/_wTx2YP8gtg
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TECHNIQUE STARTS AT 3:37
REAL-TIME FOLLOW-ALONG ADJUSTMENT STARTS AT 7:36
➡️ SMALL YOGA BALL FOR BALL SQUEEZES: https://urlgeni.us/amzn/massageball
➡️ JARED’S GAIT BELT FOR BELT PRESSES: https://urlgeni.us/amzn/gaitbelt
➡️ JARED’S HOME MASSAGE TABLE: https://urlgeni.us/amzn/massagetable
➡️ THICK HOME YOGA/WORKOUT MAT: https://urlgeni.us/amzn/drjaredexercisemat
WHAT IS YOUR SI JOINT?
Your pelvic ring is composed of three bones – you have 2 iliums (the bones on the sides) and one sacrum (the bone in the back). Where these bones come together is known as the sacroiliac, or “SI”, joint. You have one on the left and one on the right.
WHAT IS SI JOINT PAIN?
Normally this pelvic ring should be a very firm and stable structure. There are some instances where movement can occur at the SI joint which result in significant pain in this area. Some of the more common conditions I see where the SI joint is a main cause of pain include pregnancy (especially postpartum), car accidents, and slip-and-fall injuries. A history of SI joint pain or “joint laxity” can be another pre-disposing factor to pain in this area.
HOW TO TREAT SI JOINT PAIN
If you’re experiencing pain in this area, the first step is to “put it back in place”. The reason why it’s hurting is because the bones aren’t lining up like they should and it may be “stuck” in this unhealthy position. We first need to get the bones into a “neutral” and “normal” position for you, and then work to strengthen and stabilize the bones in that position.
This video will teach you how to adjust your sacroiliac joint on your own in order to put your hips back in proper alignment.
HOW TO ADJUST YOUR SI JOINT ON YOUR OWN
The best way to mobilize your SI joint on your own is via a “muscle energy technique”. Basically we’re going to fire all the muscles that cross your SI joint to pull your bones back into place. This is a highly effective method and usually offers immediate relief.
Please consult the video for the entire SI joint mobilization technique. The steps are outlined for you below as follows:
PUSH/PULL (LEFT LEG ON TOP): hold 5 seconds, repeat 3 times
PUSH/PULL (RIGHT LEG ON TOP): hold 5 seconds, repeat 3 times
BALL SQUEEZE: hold 5 seconds, repeat 3 times
BELT PULL-APART: hold 5 seconds, repeat 3 times
BRIDGE: hold 5 seconds, repeat 3 times
This is a highly effective method for mobilizing your own SI joint and putting it back into place. If you truly are experiencing SI joint pain, performing this mobilization 1-2 times daily (or when painful) can be an effective means of “putting it back into place”.
Did you try it out? How does it feel? Be sure to leave me a comment below to let me know your experience!
Did you get some relief from this self-mobilization technique? Be sure to leave the video a THUMBS UP to like it!
SI JOINT HOME EXERCISE ROUTINE: https://youtu.be/wpraANs3YmY
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