3 SI Joint Stretches For Proper Sacroiliac Motion

Yo what's up Eric Wong here from precision movement coach and today we're going to go through three SI joint stretches to improve your sacroiliac motion so yes our joint is right down here it's where your sacrum meets your ilium okay and your sacrum is like kind of like your tailbone right before the end of your tailbone and that's where the sacrum is the ilium is kind of like the part of the hip that's like plates okay like so and where the sacrum meets the ilium that's where the SI joint is located now there's not a ton of motion at the SI joint research shows there might be up to two degrees of motion but if it's completely stuck that can result in low back pain or even radiating pain down the leg sciatica some type symptoms okay so we want to ensure that our SI joint is moving properly but it's not about just statically stretching the joint or the muscles surrounding the joint to improve that motion because oftentimes the SI joint gets stuck because it's loose and unstable and then it gets stuck in a position it's not supposed to get stuck in so the exercise is out and the stretches that we're going to go through today are going to improve the motion in the mobility and unlock that SI joint but they're also to be done with full muscular control and activation so that you're training the joint to be stable as well as mobile all right so keep that in mind as we're going through and I'm going to keep measuring that so yeah you don't forget it alright so first technique is the supine s side joint cycling mobilization okay so with this technique you want to lie down supine is lying down on your back and you're going to extend one foot out okay now you can lift it off the ground if you want or you can just keep it down on the ground it doesn't really matter this is just to lock the pelvis here and then you're going to lift one leg and then slowly straighten it up just like a if we're doing an active hamstring stretch okay and then you're going to switch bring it down and straight so it's just a cycling in between the legs so here we got the pelvis lock down the stretch the active stress on building strength here to stretch out that hamstring the hamstring inserts on the ilium ok the ischial tuberosity and it's going to kind of pull the SI joint a little bit from this position because it's locked because this leg is straight okay so we're cycling you're just going to do like ten reps per leg okay this is a very gentle mobilization there's the one I recommend you start with just to get it moving a little bit okay technique number two is the hinge alternating knee flexion extension so what the hell is that well hinge like your deadlift you're hinging at the hip you're not rounding your spine but you're hinging nicely okay nice clean hinge feet are shoulder width apart feet are flat what you're going to do is you're going to shift your weight you're going to straighten one knee and shift your weight to that side okay so you stay in this hinge position this puts a stretch on the hamstring already and then when you straighten this knee that's going to further stretch that hamstring out to mobilize that aside right here okay so then I switch shift my weight to this side street and this knee shift my weight to this side straighten this knee just like that reason why we do that is because the SI joint is designed to rotate designed to move when we do things like walking we're alternating support leg the SI joint locates okay and then we switch SI joint on this side rotate like a they rotate asymmetrically the left and the right side okay so that's what this exercise is helping you to train that movement of the SI joint in a motion like walk okay so that's technique number two go on do one to two sets reps per side there okay the key is when you do this exercise and when you do the next one you tilt over your hinge but you keep your muscles on and keep your glutes on keep your quads on you can keep your adductors on a little bit so we're keeping lots of muscular tension as we do as we do the technique now I just did the total opposite technique okay you want to go straight leg weights on the straight leg okay just like that but keeping muscular tension all through up because that's going to develop that stability that we need in the SI joints so that it doesn't reflexively tighten up yeah the third technique is just a slight variation on the last one we just did it's the asymmetric hinged knee flexion extension okay so it's going to go asymmetric like a longish type stance you're going to hinge over okay and this front leg back leg keep it straight the front leg just going to alternate between knee flexion and extension okay that's it it's going to further mobilize that SI joint take it a little more take the position a little deeper than the bilateral stance okay you're stretching out now and we're getting a little more flexibility range of motion in the legs in the hips and ultimately the SI Joint right okay so same thing for that one one two two sets six reps per side and you're good to go just remember when you do these techniques keep the muscles active don't just be passive still actively contract glutes adductors quads hamstrings and that's going to help you to build the stability and the strength you need to ensure that the body just doesn't tighten back up okay doesn't throw your efforts down the toilet okay so hope you enjoyed those hope those helped and throw on more like this make sure to hit me up at precision movement coach otherwise talk to you next time. Peace.

Channel: Precision Movement

Views: 295,566

Keywords: si joint stretches, si joint techniques, si joint stretch, sacroiliac joint mobility, mobility technique, pmcoach, si stretches, si stretch, sacroiliac stretches, sacroiliac joint, sacroiliac pain, sacroiliac joint dysfunction, si joint pain, how to loosen stiff si joints, stretches for sacroiliac joint, sacroiliac joint exercises, si joint mobility, active stretch, glutes, hamstrings, quads, adductors, sciatica, sciatica symptoms, low back pain

Id: jz4dDv1nqyk

Length: 6min 37sec (397 seconds)

Published: Mon Mar 13 2017