How to Crack Your SI Joints by Yourself

in this video let's go over how to crack your SI joint by yourself at home stay tuned hey everyone doctor oh here at spine care in st. Joseph Michigan so I'm going to go over a couple different exercises that will help self mobilize self-adjust crack pop whatever you want to call it the SI joints or sacroiliac joints of the lower back and pelvis they usually get locked up and anytime that you lean forward and have to twist you can get a lot of dull achy pain in there that just locks you up it makes it where you just feel like you can't move around too easily so the great part about these exercises again you can do them at home they're very easy they're very safe to do and it's going to give you that self adjustment that hopefully will get those SI joints feeling better very quickly so let's get started with them so with the first exercise this is easiest to do at the edge of a bed whatever side that you are looking to adjust with that sacroiliac joint you're going to take the opposite side and put the leg over the edge of the bed like this so your knees kind of at like 90 degrees lift the other leg up to 90 degrees like this you want to then take the foot and then internally rotate it inward so again you're taking the foot you're rotating it inwards from there what I'm going to do is try to take this knee to my opposite shoulder so in this case I've rotated my left foot inwards my left knee is now I'm going to come at a 45 degree angle towards my right shoulder but what I'm going to do is take my right hand place it on the inside of the knee and resist that movement actually got a really good crack right there into my SI joint what you want to do is just kind of like an isometric exercise you're going to really try to bring this knee towards that shoulder as much as you're able to while you resist against it with your knee if you give an immediate pop there you go it's self adjusted you're good to go but if not give that a good five-second stretch relax and then just repeat this about three to five times just holding it for about five seconds this should not cause discomfort if it does discontinue immediately so then you're just going to want to switch to the other side so the second part of this what you're going to do is bring the leg back up but this time we're going to take the foot and go outwards with this so we're externally rotating it what I'm trying to do is bring the hip and the knee outwards like this but again what I'm going to do is take my hand I'm going to place it on the outside of the knee and I'm going to resist that motion this might get that pop or crack that you're looking for but if not give that a five second hold relax and then repeat up to five times so for this next one again I'm going to be laying flat you can do this in bed you can do it on the floor what you want to do is bring the legs up like this kind of have it at a 90 degree angle knees are at 90 degree angle and then a straight line down through the hips what I'm going to do first is take my hands and I'm going to place them on the outside of the knees what I'm going to do is resist the knees going outward so I'm trying to bring the knees out like this while I pretty much just resist against it with my hands hold this for about five seconds you can hold it up to ten seconds if you'd like but only go to your comfort level relax do that three to five times the next part is taking your hands making a fist and going inside with them what we're going to do now is driving these inwards into our hands while we resist it actually I just hit both release right there two really good pops in the SI joints the odds are this is going to be an immediate release into those SI joints so it's very easy to do and it's probably going to open up self crack those SI joints and give you a lot of relief so give it a try I hope it helps so if you've got a lot of relief please show us your support by giving this video like it maybe subscribing to our channel too if you have any comments or questions please leave them below I'll get back to you as soon as I can and thank you for watching

Channel: SpineCare Decompression and Chiropractic Center

Views: 684,650

Keywords: How to Crack Your SI Joints by Yourself, how to reset your si joint by yourself, how to crack your sacroiliac joint, how to crack your own sacroiliac joint, si joint self crack, si joint self pop, self pop si joint, how to crack si joint yourself, how to self mobilize si joint, si joint self fix, how to realign si joint at home, si joint no chiropractor, si joint fix no chiropractor, si joint self alignment, si joint self correction exercises, spinecare, si joint, dr rowe

Id: vNTwuBUtG24

Length: 4min 8sec (248 seconds)

Published: Mon Apr 13 2020