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.

DISCLAIMER:

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 feeling young and active.

Do These - Takes 3 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: LIE ON YOUR BACK WITH BENT KNEES 90 DEGREES AND FEET RESTING ON THE WALL. NOW LIFT SHOULDERS OFF THE GROUND AS HIGH AS POSSIBLE.

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 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: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.Toggle Content

 

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.

 

Want to feel better faster?

Want to feel better faster?