- Have you been diagnosed with sacroiliac joint pain or
- [Both] SI?
- Right, well, this joint is a little bit, uh,
mysterious by its location.
And a number of other things. It's located right here
between the ileum and the sacrum. It's right there.
- Right between the pelvis.
- Yep. Right there where my fingers hit.
So we're gonna show you some simple exercise where
you can maybe pop that into place,
or at least get some quick relief.
Done it myself with patience.
And we're gonna show you in 9.3 seconds.
How is that Bob?
- It's alright.
- Ah, shape up big boy.
- (musical theme) ♪Bob and Brad
♪the two most famous physical therapists on the internet. ♪
- Some typical symptoms of SI joint pain.
Oftentimes people complain it worsens pain there
when you're walking, if you're standing
in one spot for a while
going up and down steps.
- Typically stairs, right?
One legged activities are worst.
- Particularly like if you step off of a curb
on that side - Right.
- Shoot some pain.
So weight bearing will go through this joint
'cause it goes through the leg and here
Are we zoomed in on this?
Here's the SI joint and it's subtle movement.
It's not a joint-
- Very little movement.
Yep. It's not like the hip.
And so we're just trying to get this to move a little bit
to get back where it belongs to relieve the stress.
So we'll show you some easy techniques for this.
Okay. Here we go.
We're gonna show you how to get that joint to
go back where it belongs and just interesting enough
one of our cameramen said he thought-
- this was one joint.
It was all one.
- Not joint, bone.
- The pelvis was one bone, but it's actually three.
- And you have worked use this yourself.
- Oh absolutely.
Yeah. My right SI gives me occasional problems.
Easy to treat for myself.
I've I've got this down to a science.
Okay. Now with all of these techniques, it should feel good.
- Right.
- If it increases the pain, - Absolutely
- We're moving in the wrong direction.
- Alright. Now the easiest one for me,
now the only thing bad about this one
is you need
- [Both] A massage gun.
- So if you have one, great, if you're not,
you don't, don't go out and buy one.
If you don't want, just wait for the next ones, but-
- Right.
- The next options.
One thing about the SI joint
there's no real muscle over the top of it.
So you need a air head.
Okay. They pop off and any good massage gun-
- will come nice and soft.
- Yep. Five different heads.
Get the soft air one out.
I'll demonstrate this right now.
You wanna move Bob?
- Yep.
- This is how I do it.
I lay down on the floor.
This has five different levels.
This happens to be a Bob and Brad gun because we
like 'em so much we put our name on 'em
and I just work over that SI joint.
And as we do it right now, it feels good.
And when I go down lower, it feels better.
So I'm gonna work that area more.
I may only spend 30 seconds to a minute working this
but boy, it feels good while I'm doing it.
And when I get done doing it, it feels good.
And it feels good when I'm up
and weight bearing.
- How long does is the carry over?
- The carryover is pretty good.
Now I haven't had any SI problems for a while, um
but it is one of those things where you should walk for
if you could walk a hundred feet and it feels,
starts to hurt, then you use a massage gun.
You should get two to 300 feet even more.
- Yeah.
- And if it is then you're gonna use
- This times two or times three.
- Yeah. And if it, it feels better, then you know
you you're onto something.
Use this regularly throughout the day, just, you know
even at work, just lay down and massage your SI joint.
- There we go.
- See what everyone else says, you know.
- They're already talking about you.
- Alright, we're gonna go on to number two.
Okay. With this technique is called a muscle energy
technique, known by many therapists.
We're let's say Bob's right-
Oh, excuse me.
Right hip is, uh, SI joint is the one that's problematic.
He's gonna go like this with his fingers around his knee.
And now he's going to push his knee that direction
but his hands are gonna resist.
And it, it becomes an so if-
- My hands were there, I'd go like that.
- Yep. It becomes an isometric exercise.
He's gonna push as hard as he can for six seconds.
And while you're doing that, if it feels
like a good relief pain or a good sensation in the SI area
you're gonna do it two more times.
If it hurts, when you do it, you stop.
You're moving it the wrong direction.
So let's say that it once felt good.
Pull it a little bit closer to your knee, to your chest.
There you go.
Repeat the step.
And the last one, you even pull closer.
If it feels better, you could take this hand
and wrap right around your knee and forget clasping.
Yep. Just like that.
And I've had patients do that, but that's,
pretty flexible people would do it that way.
So there you go. - There you go.
Okay. Now we're gonna do another muscle energy technique.
You can use a stick.
You can use a cane.
We're gonna use a buoy stick
'cause it's very easy to see with the red color.
You put it under one knee and then over the other thigh.
And then it's kind of an interesting move.
You're gonna push this knee that way.
You're gonna take this knee this way.
So you're doing a scissors technique,
but the stick or the cane prevents it.
And you're actually doing a isometric
or muscle energy technique for six seconds.
So go ahead, Bob, and push.
Now, if Bob's hands was-wasn't prevented from moving
the stick would do that.
So you gotta hold strong with your hands and arms.
- Right.
- Go ahead, Bob, try that.
And again, if it feels good on that painful spot, you know
you're in the right ballpark, you're gonna do
it three times and you're gonna do it multiple,
multiple times throughout the day.
You can try it the other direction or the other-
There you go.
Just switch legs.
So the thigh is on the other side of the stick,
knee is on the other side, and then try it that direction.
You're only gonna do it the direction
that makes it feel better.
And it's possible you won't get any responsible directions.
Then you're gonna go on to the next option
which we're gonna show you.
Okay? I wanted to mention this earlier
but you know, you may or you may not hear that pop,
like it's in the title.
We don't really care if it pops or not.
What we do care about is that it feels better.
That's the key point.
If it pops, that's fine.
If it doesn't and it feels better, that's just as good.
So the next thing is, while you're there
you're gonna slide your hips off the edge of the bed.
And we're gonna actually- - one hip.
- Yep. The, just one hip, not the shoulders.
And then we're gonna lift that leg, go down
grab the other leg like Bob's doing
and we're gonna see how it responds that way.
It makes a difference,
doesn't it, Bob, - Yes.
when you pull that up, pull that up higher
and you can see, I, you know with patients
I've actually had, 'em pull up
and I'd give gentle pressure here to see
if that felt better.
Only continue to press there, push there,
if it feels better.
Alright, we're gonna go on.
I think we're on number five, Bob.
Okay. The next one.
This is my personal go to.
- Yeah, you do this a lot.
- Yes I do.
For maintenance as well as when it's irritated
I'll take a stool or any stairs, it works as well.
I get something about this high and
I just stretch down to here
and then I drop my pelvis in drop in here.
And actually right now I can feel, well, this feels good.
It's a good stretch.
I will push here.
This one.
Stel-Kelly Stuart.
- Yeah. That's right.
- That as a little modification I got from him.
So again, if this feels good. - Should feel good.
- Yep. 10 to 20 seconds. - 100%.
- If it hurts, you do not do it.
- Do not.
You might wanna try the other leg
and see how it responds with that one.
If it feels good
on that side and not on that, you'll only do it.
Follow the rules only if it feels good.
Alright.
And the final, but not least tech, whatever it is, tech
this isn't a technique.
Now, if you really have some SI pain
and you work with these and you're not having success
which actually I did have a case of this two years ago
on vacation and every, all my tricks weren't helping.
I went to this book written by Deborah, Rick-Riczeal.
- Right.
- R-I-C-zeal.
- Right.
- And the name of the book-
- Link down below.
- Yeah, below. The name of the book is "Sacroiliac Pain"
and underneath that,
"Understanding The Pelvic Girdle Musculoskeletal Disc
or, or Method"
- Method
- Anyway, she goes through, explains it,
and she has a real nice system.
I went through that took more time, but it was successful.
I got through it and now I continue
with the other ones we went through.
So the old sacroiliac act, Bob
you can work with it. - The old SI joint.
- You gotta be able to live that one way or another.
- We can fix too, right?
- Oh yeah, absolutely.
- But we can't fix a broken heart.
- But yeah, this is maybe Deb could
help us on this, you know?
- Alright.
- We got her on a podcast.
- Somebody needs to help us.
- Yeah. Yeah. We're just men.