SI Joint Dysfunction

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

Buy SI Joint WorksheetThe exercises and stretches in this video will help if you have been diagnosed with an SI joint dysfunction. This is when the pelvis is out of alignment with your spine. The sacrum comes together with your iliac bones, and this joint is called the SI joint. 

Your doctor or therapist might tell you that you have a posterior or anterior pelvic rotation. This is also called an innominate rotation. It can cause pain in your hips or pelvis and sacrum area. Many times people will say it hurts in their butt cheek area. It will also be painful while walking or change your gait pattern. Once it is corrected by your therapist, you want to strengthen your hip and pelvic muscles to keep it in place. Occasionally, it will go back out, and here is a good way to self correct it. 

Here are some isometric hip exercises and techniques to get it back in place and keep it in place. Using a combination of hip flexion and extension, and then hip abduction and hip adduction will help rotate the hips back into place. With isometric exercises and all exercises, make sure you are not holding your breath. If you cannot talk while you are performing exercises, then most likely you are holding your breath.

 

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