Hi folks
I'm Bob Schrupp physical therapist. Brad Heineck physical therapist. Together we are the most famous physical therapists on the internet, in our opinion of course Bob
Best sacroiliac pain relief available
Self treatment, this is something you can do yourself at home
And it's all based upon this book isn't it Brad, right and it's a well written book as Bob
And I and any therapist know, si or sacroiliac joint pain
Can be challenging to treat, it can be very challenging, there's a number of different methods to do it
But this book
I think is written very well for the layperson my wife was reading it
And she's not a therapist and the only thing she knows about therapy is from me
and I'm gonna keep work away from home, but she is reading it and
She says it's well written. She could understand it and it made a lot of sense. She's not having SI pain is she?
No, but she has some related pelvic floor issues that this book also addresses. Oh interesting so yeah, it's by Deborah
We're gonna say Rickso. I hope we're pronouncing it right. She's a PT. Doctor/PT.
And she's got this method she calls it the PGM pelvic girdle musculoskeletal method
She's developed it, she spent a lot of time with it, and it's a good book
So we're gonna go through the first part of this. We got a link down below. We'll have a couple links to this
All right, it's not very much $12.95
So we're not gonna do it complete justice we'll just kind of touch upon some of the things, right the initial
You know explain the SI problem
And then her first phase of strengthening which I think is a really good start. Something you can do at home, so
First thing is the SI joint
Sacroiliac it's a mouthful. I know my mother used to talk about this when I was a kid
And I thought I didn't know what that big word was, I don't think she did either, a lot of people interchange that with back pain
They think they have
SI pain when they just have regular back pain right so the sacroiliac joint if you look at it on Sam here
How we doing?
Lonnie you got her in here. We're gonna look at
Right down here, right just kind of focus in on this area and the sacral refers to the sacrum
so that's just a
Triangle shaped bone, it's a vertebra that have fused together
solid masse bone and then your ilium the sacroiliac
This is the ilium here
and one here and the joint is here you have two SI joints one here and one here and
These joints aren't like an elbow joint or a knee joint
They don't move freely, they have very limited movement very limited as a matter of fact there's some controversy
As to whether or not they even move at all because there's a lot of
Ligamentous tissue holding it muscles everything hold it together, so it keeps that pelvis solid
however in the case of females with pregnancy
With some hormonal changes, then I think they affect the ligaments, and they actually stretch out a little
And then it's more accepted by everyone that there is motion at that point in that situation or often pain
Yeah, I guess we don't know that
But we've heard about it for sure so that's the area we're talking about and what
Deborah has done
She's come up with the system to initially assess and how to determine which
Strengthening exercises to do so depending upon where the pain is at that's gonna
Depend on what exercise you do, right
And I do want to take one step back and talk about some of the causes of
SI pain one can be related to pregnancy
Particularly you know during or right after pregnancy when things are coming back together
Another one is if you fall
And you land right here on your SIT bones or your ischial tuberosities
You can see that's part of the pelvis if you landed here
You can see how that could shift the SI joint or stepping off a curb
Yeah, especially one legged and taking a jolt. Yep, and that jolt goes through one side it can shift the SI
Okay, the other, car accident when you go into your knees and the dashboard
You know that's another one so any of these things could happen
I used to read just people who just sit abnormally at one side like this and actually over time adjusts the SI
Symptoms typically pain in the back one side
Oftentimes it can refer down typically not below the knee, but through the thigh in the back of the leg
So if you have that, and you think you have SI you've been diagnosed it, and you want to do self treatment
This is the book, so again as we alluded before but you know something Bob?
Yeah we haven't even welcomed our family
If you are new to our channel, please take a second to subscribe to us
We provide videos on how to stay healthy fit pain free and we upload every day. Also if you get a chance
go over to the Facebook and like us because Brad and I
We're just we're on a mission here to try to get like since as children we were not liked so we're turning things around
We're snapping things around, there you go. Okay. Let's get the book
Well, you know the thing is with the SI joint you get so immersed into it. I think that was a thing.
We just kind of were interns
So what she's saying is
Palpate is what we call it or push on certain parts of your body and the specific spots are right here
If we look at Sam
So on me that would be about right here
They're gonna be a little bit hard to find some of these maybe, Yeah, but there's a bony spot
Just above the belt line right here, and then the pubic symphysis, which is the bone where the pelvis
Connects right here and then on there yeah, and you're gonna push there and then on the backside
Where the SI joint actually is there's a PIS as a posterior iliac sacral
It's the posterior superior iliac spine, thank you I knew it's a mouthful little nervous on video
but you want to push there as well now if you find point tenderness it feels tender on the right side and
In any one of those three spots or just
All three spots? No two of them at least two of them, okay
On one side or the other
Then we're gonna start with exercise number one if you find it on all the spots or none of the spots then you're gonna skip
Number 1 and go to 2, so we'll do exercise number 1 assuming you found and this is all explained in the book, right?
step-by-step
All right, so you're gonna go with finding it on one side first, right okay exercise number one
This one may be skipped again
All right, you want a pillow Brad?
Yeah, I'll take a pillow. I'm gonna need it for something else later, but you're gonna lay, and you're gonna do this
Preferably not on a bed be best done on a carpeted floor unless you go, more of a solid surface
Yep, but not hard
You know a hard floor would be uncomfortable and you're gonna take the left knee not the right one only the left
You're gonna get in a position like this
Is that if the pain is on the right side? Doesn't matter. Oh, it doesn't matter
Yeah, that kind of surprised me a little
So no matter what side the pain is on you're gonna take the left knee first, there is exceptions
She said if you're working with a therapist and has done a more thorough evaluation
They may change it up, but for self treatment at home only the left and you're gonna push this knee up this direction
And here you're gonna hold it so it's like a muscle energy technique
MET
as we call it in the therapy world and you're gonna push, do an isometric there and
Lift up the buttock at the same time and she goes through the breathing
And then you're gonna exhale as you go down, so this is being pushed this way and the butt's being lifted up, right yep
Good and with that you're gonna do that 10 to 15 times, interesting
I have not seen this one before so I do find this one interesting
And if it hurts initially do a few more repetitions, and if the pain decreases
That's good if it hurts and it becomes more painful you're gonna stop after a few reps
this is like our philosophy with almost everything, we want to see that it's gonna start getting better by doing the exercise and
If it starts getting worse obviously we're gonna back off, it's not no pain no gain
Okay, then the next one now if you didn't have pain on either side
You'll skip that one if you had pain on both sides or no pain on those points. Then you're gonna start
This is number two
Unless you had no pain on both sides, and then you would
You'd go right to this one yeah, but either way this one you're gonna do this one,
Yeah, either way you're gonna do this and we just call this a clamshell is what I call it
You're gonna go out like this the only thing that she
Mentions and the specific thing is look at my toes Bob when I go out, oh your toes are spreading apart
Yeah, I'm pointing them out that way. Okay, then as I go in the toes are coming in.
So you don't do clam shells on your side. No do them supine (on back)
Spreading his toes apart bringing his knees together and bringing his toes together
Precisely and up to 30 of these. This is
Low-intensity obviously so we can increase the repetitions
Now if this feels fine, and you want to increase the intensity then we need to put some resistance
And if you get a loop band, so we got the Sank band, yeah, again, we got that listed in our Amazon list too down below
If you just had a stretch band you can tie a knot and that'll work too, we're gonna put that around the knee
You could use a softball
She recommends a pillow, so I'm gonna stick with so I'm consistent with her
So you got a pillow between there and then I'm gonna continue on with the same exercise we're gonna
Clam shell out toes point out got some resistance
And then as we come in we're gonna toes in and squeeze, so you're getting a little bit of resistance from the pillow, right?
resistance going out resistance going in there you go repeat again toes going out toes going in yep, so
These are all new to us so, very interesting, the next thing
And I can understand where she's getting at as far as strengthening the muscle in the pelvic area
the next one same thing
But you do with a bridge. Pretty intense. So that changes it. So you're getting stronger
And you make the exercises more intense, but again the same motion with the toes, toes are going out again.
I could see where you'd almost want to do that with stocking feet wouldn't you Brad?
Shoes are gripping a little bit, as a matter of fact in the book
There's some links to some videos that you can go on and her daughter's doing them
She probably does them better than me, she's better looking at me. You're better off going there. That's not saying much Brad
All right good very good, okay, so now the next thing
There's one more, but wait there's more. You know how that is and this is a
Very interesting stretch, you're gonna take a chair
It's real important on this one that you sit flat
Good tall posture make sure your SIT bones both are flat on the chair so a firmer chair would be better sure yep
So you don't want to be crooked you're gonna take one leg and bring it up to here not on your knee
But on the chair
If you don't have the flexibility to do this you can get a stool, which leg would you start with? It doesn't matter, right
You're gonna go both of them both directions, so you could do a lower level on the stool
Yeah, if you don't have the flexibility in your hip
You know this is you know might be a little lower than that, you could use that option as well
I don't know if I can do that or not.
All right, so we get in there, square and then you're gonna rotate with the right knee's up
You're gonna rotate to the right and you're just gonna give it a little bit of a stretch
So you're grabbing on to the knee and pulling yourself a little bit, right yeah little stretch there
And then you're gonna relax now with this you're gonna let pain be your guide
If this creates sharp pain, and it doesn't reside or go away after a few repetitions
You know it's too early for it
It's interesting because I think this is what sometimes causes SI problems people who sit kind of like this, where they
Sit on their leg like this. You know what I mean
But you can also treat SI problems, right and I think you know you're not sitting on the leg
No I understand that I understand that and she's working on
I think it's stretching some of the lower back muscles as well these are
Stretched like that and then of course we're gonna do the other sides yep
Okay, oh, oh, I just had a nice little cavitation in my hip there that felt good. Yeah was that your problem hip that you had?
Remember you had problems that one time with your hip. Yeah. I think it was
It's amazing, you seem to have pretty good range. Yeah. I don't know the old hips are moving or loosening up a little bit Bob, so
Those are the strengthening exercises that she has and that's of stretching there
But then she goes on and talks about proper breathing core breathing to get the pelvic muscles
Integrated in with your breathing and how to breathe relaxed we talked about the diaphragmatic breathing and then from there
And then from there she goes into some stretches in the hip and
Then a walking program, so it progresses you directly, so we really just touched upon things here
Right we just got the initial phase
because if we'd went through the whole book and gave it justice we'd probably have a 30 minute video and
And we want to give her some you know love here, she came up with this book we should again
We'll promoted it The sacroiliac pain
understanding the pelvic girdle show
Well they'll see it down below. Her and her daughter did a really nice job on this book
So it's a super job, and we just like to promote things that are done well, all right. Thanks Deborah and daughter