Hip & Pelvis Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Top 7 SI Joint Pain Stretches & Exercises

SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it's on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises.

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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.

Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.

Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.

Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.

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7 Tight Hip Stretches

Tight hips can be caused by many different things including arthritis, muscles imbalance, strains, sprains, and alignment issues. These hip stretches should help.

You basically want to stretch out all the muscles around your hip to help relax the hip muscles. A knee to chest stretch stretches the low back and posterior hip muscles, a butterfly stretch stretches the groin and adductor muscles, a piriformis stretch stretches the piriformis and glutes, and a hip flexor stretch stretches all the hip flexor and anterior hip muscles.

Standing up, you can work the hip muscles swinging movements to help relax and decrease the tightness. Hip circles, hip abduction/adduction, and hip flexion/extension swings do a great job of working the hip muscles and relaxing them as well.

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IT Band Syndrome Stretches & Exercises

With IT Band Syndrome, many like to debate whether it’s really the IT band that's the cause or if it’s your tensor fasciae latae (TFL). The TFL is really the muscle belly of the IT band, so stretching and exercising one should help the other.

There are many ways to stretch the IT band/TFL. You can stretch it lying down with a strap, standing up, and a few other ways.

It’s also good to stretch your hamstrings and your quad muscles because they are closely related to the IT band, and often are tight and irritated as well.

Exercises like clamshells and hip abduction in sidelying and standing do a great job of strengthening the gluteus medius as well as the TFL and hip area. You can always use a resistive band or weights to make the exercises more challenging.

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7 Best Pelvic Stabilization Exercises (Advanced)

Pelvic stabilization exercises are a great way to help strengthen the hips, pelvis, and general core area. These should also help for things like SI joint dysfunction, leg length discrepancies, and other pelvic issues.

If you’ve already mastered the beginner pelvic stabilization exercises and moderate pelvic stabilization exercises, these are a great next step. Some of exercises are similar, but adding another component to make it a little harder.

The first three are going to be an advanced clamshell with a bigger range of motion, a side plank leg lift also with a bigger range, and a side plank with a hip drop. These are great for your gluteus medius muscles and core muscles, as well as your hip rotators.

The next few exercises use a Swiss ball or therapy/stability ball and a stability disc. The ball adds a balance component which makes the smaller muscles work much harder as well as your core and glutes.

Finally there is the single leg squat. This time, try to put your other foot out in front of you instead of behind you. This will help keep your pelvis and hips in alignment while doing the exercise.

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