How To Align Your Pelvis | Self Adjustment For the SI joint

in this video we are going to teach you how to self-align your sacrum and this is important because your sacrum is in the area where your core is it's your pelvis it's your center of gravity so having this area more symmetrical is going to help with balance and coordination before we teach you how to align it it's extremely important to kind of understand the basic movement in this region uh here where the sacrum is so the sacrum is this triangular shaped bone and you've got the two halves of your pelvis on each side the joints are right here this is the sacrum this is the pelvis this is called the sacral iliac joint or there's the ilium right here if i look at it this way here where we turn around looking more from the front there is that joint now the movement in this area is such that it's more of like a rocking this doesn't show the movement too well but you can kind of see there's this rocking movement so as this pelvis goes forward it just slides on that sacrum we can use this information to understand that if i take one pelvis forward and the other one back and then go back and forth we are going to help mobilize that area to get more symmetry so here is our first movement or example of what we can do to self mobilize and align that area you can be on a step now if you're worried about balance you can have a wall right here you could be on a step with a handrail to have that balance there for you but you're going to stand on one leg and you're going to drop one leg down make it longer and then shorter and what i'm doing is moving that pelvis on that sacrum in these positions right here so making it long and short now one thing you'll notice that i'm not doing is i'm not bending my knee this is really important because we don't want to be doing this that's just a squat now you're just staying nice and stable in here what we're looking for is the movement in here now the alignment portion comes in it's not like your sacrum is really out of alignment and you're putting something back in place what i mean by alignment is we're going for symmetrical movement side to side so we would check in with the other side and do that same thing i'm going to get a little bit closer here and i'm going to make it long and short long and short again notice that my knee is not bending and now i'm just rocking that sacrum in through there another option anything where you bring your knee deep into your chest on one side this could be get something up high on a ledge and do these kinds of movements here especially if you get in a deep knee bend in a deep hip bend where you flex like this and you engage that glute now you don't necessarily have to step up like this but sometimes those movements where you really engage the glute in this position can be helpful now something that's easier for a lot of people is to lay on a ground lay on their back bring their knee deep into their chest really stretch that there and then they would kick into something now when i'm working with my patients with this i will personally press their knee this way and have them press into me but you could just use your own resistance here some people find straps or bands and kind of strap around a table and do this here and then of course you would check in with both sides here and press one more option with this here is just any variation of a lunge any time you lunge i've got the same thing going on so just practicing deep lunges and finding symmetry in a lunge position can be helpful uh if you prefer to sit we've got another option in the very back uh part of our hips here if there's an imbalance with the muscle forces in through there sometimes that's going to cause some of that asymmetry so one final option is to sit chest upright we're going to have our ankle on the opposite knee kind of just stabilize that knee down be upright and you're going to come forward with your chest that's going to get a big stretch in there then what you can do is oscillate where you bring your knee more towards your chest almost towards your opposite shoulder same thing stay tall and you would oscillate these movements back and forth and again check in with the other side and find the symmetry and the balance because that is what's going to help give you that alignment so there are a few movements for self-alignment now there are many more these are just a few if you think you need a more individualized approach for you if you have questions feel free to find our contact information on our profile and let us know you can also leave a comment below like the video and uh we will talk to you soon

Channel: Jeffrey S. O'Guin DC

Views: 74,989

Keywords:

Id: DKikGdctVs0

Length: 5min 14sec (314 seconds)

Published: Thu Jan 27 2022