SI Joint Relief Stretches
This is for you if you have tight, achy pains around your tailbone or into your hips. Click on each arrow to reveal pictures and instructions.
1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.)
2. If any of the stretches cause pain, stop doing it and move on to the next one.
1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later.
2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.
Total Time - 7 mins
HOW: LAY ON YOUR BACK IN A DEEP SQUAT POSITION, FEET ON THE WALL. SQUEEZE PILLOW WITH KNEES. HOLD POSITION. FEET REMAIN PARALLEL AND POINT TO THE CEILING.
HOW: LAY ON YOUR BACK IN A DEEP SQUAT POSITION, FEET ON THE WALL. SQEEZE PILLOW WITH KNEES. CLASP HANDS, ELBOWS STRAIGHT. LOWER STRAIGHT ARMS TO GROUND OVERHEAD.
HOW: LAY ON YOUR BACK, KNEES BENT. FIRST, ARCH YOUR BACK UPWARD WHILE KEEPING BUTT ON GROUND. THEN FLATTEN BACK ONTO GROUND. REPEAT.
HOW: LAY ON YOUR BACK. FIRST KNOCK KNEES AND WALK FEET OUT. THEN DO OPPOSITE WITH SOLES OF FEET TOGETHER WHILE KNEES DROP OUTWARD.
HOW: LAY ON YOUR BACK. FIRST SQUEEZE PILLOW BETWEEN KNEES AS FEET ARE SEPARATED AS FAR APART AS POSSIBLE. THEN DO OPPOSITE WITH SOLES OF FEET TOGETHER WHILE KNEES PUSH OUTWARD AGAINST TOWEL OR AGAINST HANDS.
HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL, HAVING KNEES OVER ANKLES.