How to SAFELY Pop Your Sacroiliac Joint

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In this video, I'm going to show you how to safely pop your sacroiliac joints. Stay tuned. Hey, everyone. Doctor Rowe coming to you from SpineCare in Saint Joseph, Michigan. In this video, I'm going to go over four different exercises to safely pop your sacroiliac joint. If you're unfamiliar with the sacroiliac joint, it's the union of the ilium of the pelvis and the sacrum. It acts as a shock absorber and a stabilizer for the spine above the pelvis, the hips, and the lower extremities. When this joint becomes locked up tight and inflamed, you can get a lot of localized pain in the lower back over the region of the glutes, into the hips, and also into the thighs. So, these exercises are designed to be done at home and you may find give very quick relief even within seconds. So, let's get started and self pop that sacroiliac joint right now. So, here's a really easy way to self mobilize your sacroiliac joint. I do this one at home at the edge of a bed. If your mattress is pretty firm, the trick is to fold up a couple large bath towels or you can use a blanket, put it at the edge right here while it may seem simple, it actually does work and it will firm up the mattress. So, whatever side that you're having pain, let's say it's my left SI joint. That is going to be our inside leg during this exercise. So, let's take our left leg right here and put it right at the edge of that bed. We're then going to hook the edge of the bed with our foot and our ankle for a nice, stable anchor point. Rest your upper body weight to your arms and hands just like this. The outside leg, I'm going to bend that knee and then hook my foot on the other side's foot. What I'm going to do is press down with the top foot right here into my bottom foot again for a little bit more stability. We want to position ourselves where the outside knee is going to be right on the outside of that bed so it can glide up and down on it. The movement from here is very easy. What I'm going to do is move through my pelvis and through my hips and take my knee downward towards the floor as much as I can. The more that you go down, the more that you're going to feel a deep stretch forming on the inside sacroiliac joint. So, on my left SI joint. If it is locked up, you might get a sudden pop, crack, or release but do not try to force it. Only go towards a deep, comfortable stretch. Hold this for a couple seconds. From there, what you're going to do is then raise that right outside hip upward towards the ceiling as much as you can. You'll notice that it hits the inside sacroiliac joint just a little bit differently. Hold this for a couple seconds. You're going to relax and then you're just going to repeat this one five to 10 times and with each repetition, try to build into it just a little bit more. Here, let me switch to the other side so you can get another view of it but it's just a great way to really safely open that SI joint up and get a lot of quick pain relief. And I do recommend that if you only have one-sided sacroiliac joint pain to do this on both sides because it not only will help get pain relief but it does strengthen the SI joints. So, you want to keep them both imbalance. So, here's a two-part exercise that you can do daily that will help strengthen the SI joints, hopefully giving us long-lasting pain relief but also offering a nice self pop, crack, or release in there if those sacroiliac joints are locked up. So, in the first position, I'm going to lie my stomach right next to a smooth wall. You might want to put a pillow, towel, or blanket underneath your chest or waist for a little bit more comfort. I'm going to rest my upper body onto my forearms just like this. They're in a V shape. I just clasp my hands together. What I'm going to do is bend my knees roughly at 90 degrees. Get them pretty close to that wall and then put the top of my feet on the wall. From there, I'm going to tighten my core muscles and also squeeze my glutes to make sure that we're really focusing on those muscles. The movement from here is very easy. I'm going to have my legs roughly hip width apart and then I'm slowly going to take my feet outward like this until I start to feel those sacroiliac joints across the pelvis start to open up just very slightly. From there, I'm going to raise my feet upward towards the ceiling as much as I can, lifting my thighs off the floor. In this position, you should feel a lot of muscles firing. The core, the glutes, across the pelvis, into the hips. You may notice with this one too that you might have a challenge lifting one leg up as far as the other. That will show you what side that you really need to focus on. So, with this one, you might want to either film yourself doing it or have somebody watch you because if you do have a lot of weakness off to one side, it's going to be very visually evident but I try to hold this one for about five seconds. From there, I'm just going to relax, take a breather. On the next repetition, build into it just a little bit more. Really try to go up as much as you can because it will challenge those muscles only to help make them stronger in the long run but I try to do this for about five times. So, moving on to the second part of this exercise, we're going to focus more on mobility into the sacroiliac joints which may result in that self pop, crack, or release that we are looking for. Start off by scooting forward away from the wall. As a note, if you have a lot of knee pain or sensitivity, you'll probably want to put something underneath them like a pillow for a little bit more support and comfort but what I'm going to do is bend one knee, keep it flat like this. Doesn't matter what knee you start off with because we're going to do it on both sides. What I'm going to do from there is then position my other leg on top of the other. So, my left knee is resting over my right foot. From here, I'm just going to bend that top knee roughly at 90 degrees foot up towards the ceiling. With this exercise to make it easier, we can tilt our body off to the side of the top leg. So, in this case, it's my left. I'm going to put my hands off to my side just like this. So, this one's important too for this movement. Whatever side that we're tilting towards or the top leg side, we're going to use that side's hand to push our body to create a little bit more leverage to do this movement just a little bit easier. So, what I'm going to do is start off by tightening my core muscles, squeezing my glutes to fire those muscles and then, I'm going to press this hand and then rotate my body towards the other side. When you do this, you're going to feel a deep stretch across the pelvis into that sacroiliac joint. Again, you might get a sudden pop or release but don't try to force it. Instead, hold this comfortably for about 5 seconds. From there, you're just going to relax and then repeat this one up to five times and with each repetition, try to build into it just a little bit more. Always challenge yourself. To make this one more challenging and taking it to the next level, Start to work your body to the point where it is now in a nice straight line and you'll notice that this becomes a much deeper but more challenging stretch. So, experiment with different angles. If you find that one just hits that sacroiliac joint pain or just helps release it a little bit easier, throw more repetitions in and I do recommend doing this on both sides to keep them in balance. This is what I call the sacroiliac joint corkscrew. It's a very easy exercise that can do on a floor or in bed. The trick with this one is to elevate your feet upward just a little bit so you're going to be able to hook behind your knee. So, this one can be done right next to a staircase. Just put your feet up on the stairs. If you want to do this one in bed or on a floor, use something like a stack of books. You can use a yoga block, a step up board like I'm using, or even a foam roller. So, just start off by lying flat on your back. Whatever side that you're having a issues. Let's say it's my right SI joint. I'm going to bend that side's knee and then hook behind the other side's knee. We want to make sure that this is a nice sturdy point. So, I really try to focus on hooking in there and then keep the non-painful sides leg straight as possible. What you're going to do is take the arm on the non-painful side, hook on the outside of the bent knee. You're going to keep your shoulder blades and upper back flat as possible and then you're going to rotate by pulling on this knee right here and then moving through your hips and through your pelvis. The more that you go over, the more that you're going to feel a deep stretch forming into that SI joint and across the pelvis. Only go to your comfort level. This usually feels really good and you can get that sudden pop crack or release that you're looking for but again, don't try to force it. I try to hold this one comfortably for about 5 seconds. From there, I just relax and then I can repeat this one up to five times and with each repetition, challenge yourself to pull the knee down just a little bit further but again, only to your comfort level. If you want to take this one to the next level, you can add in a little bit more of a passive stretch focused on that sacroiliac joint. So, let me switch sides so you can see this just a little bit better. So, what I'm going to do is get back into my original stretch. So, I'm pulling down like this but I'm going to take my hand on the other side and then put it right over that sacroiliac joint. To find it pretty much you just start right on the belt line right here. Go down just a little bit off to the side kind of right over the glute area. I just kind of cut that area like this. What I'm going to do is gently push in there for a little bit of a deeper stretch. So I'm not going to ram it in or anything like that. I'm just pressing in for a very gentle stretch and again this might be enough to finally get that to self mobilize but you want to focus on a deep comfortable stretch. Relax and then you can repeat this one up to five times and I do recommend doing it on both sides to keep them in balance. This exercise is called the sacral roll. It feels amazing after a long day. It's not only going to help open up the SI joints but it's going to reduce a lot of tension in the soft tissues including the muscles that help support the pelvis and the sacrum. For this one, we need a foam roller. I'm going to be using a twenty-four-inch high-density foam roller. If you don't have one, it's a worthwhile investment because you use it on pretty much any part of the body. I will leave the link in this video's description if you would like to get one online but what I'm going to do is start off lying on my back. I'm going to position my foam roller below the belt line over pretty much the top of the glutes. We're going to support the pelvis and the sacrum. From there, I'm going to take my hands and then place them onto the side of the foam roller or off to the side on the floor for a little bit more stability. What I'm going to do is then raise my legs up like this, have my knees bent roughly at degrees put our legs together. I'm going to then just turn through my waist through my hips while keeping my upper body flat taking my knees downward towards the floor. The more that you go down, the more that you're going to feel a deep stretch into that SI joint but you're also going to feel a very good self massage on the SI joint over this foam roller. Again, it feels usually pretty good. I hold this position comfortably for about three to 5 seconds. From there, I just relax and then repeat it on the other side. I try to do this slowly for about 10 to 15 repetitions on both sides and with each repetition, try to build into it just a little bit more. If you would like to take this one to the next level, you can do what is called a pigeon pose or a figure four to hit it just a little bit differently. So, take one leg and then bring it up over the other just like this. I'm going to rest my right ankle over my left side's knee and vice versa when you want to do it on the other side. So, when you look down, it should look like a figure four starting to form. What I'm going to do from here is whatever side that is on top, I'm going to then rotate my body towards the other side. What you'll notice is is that you'll get a very good stretch on this top side right here. It's going to hit the glutes and also a muscle called the piriformis, a big instigator of what is known as pseudo sciatica, kind of like sciatica leg pain going down but you're also going to feel that deep massage over that SI joint that is making contact with this foam roller. Again, three to five second hold. You're just going to relax and then repeat this up to 10 to 15 times and then switch to the other side and repeat to keep them both in balance. It's just a good way to not only open up the SI joint but also help focus on the muscles that help support it. If the exercises help, please support the channel by giving this video a like and maybe subscribing too. If you have any comments or questions, please leave them below. I'll get back to you as soon as I can. Thanks for watching!
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Channel: SpineCare Decompression and Chiropractic Center
Views: 2,709,929
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Keywords: How to SAFELY Pop Your Sacroiliac Joint, how to pop your sacroiliac joint, how to pop your sacroiliac joint in seconds, how to self pop your sacroiliac joint, how to self crack your sacroiliac joint, how to self adjust your sacroiliac joint, how to self release your sacroiliac joint, how to pop your si joint, how to self pop your si joint, how to self crack your si joint, how to self adjust your si joint, sacroiliac joint, sacroiliac joint pain, spinecare, si joint, si joint pain
Id: W8aPYm-CHIk
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Length: 12min 55sec (775 seconds)
Published: Thu Aug 04 2022
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