Hey everybody it's Doctor Jo and Spider
Bear. Today we're going to show you some
stretches and exercises for an SI joint
dysfunction.
Let's get started. You ready?
So sometimes an SI joint dysfunction, or pelvic rotation,
comes from either tight hip flexors,
tight hamstrings, and/or weak hamstrings,
weak hip flexors.So the first thing to
start off with is some stretching trying
to stretch everything out loosen it up
to get everything back into place. So we're
going do hamstring stretch first,
and there's a lot of ways to stretch
your hamstrings, you can check out my
hamstring stretching video if you want,
but I'm just going to use a strap to
stretch today. So you lie down, if you
don't have a strap, you can use a belt or
dog leash, something tight though. So not
those bands, but something tight. And
they're nice when they have a loop, just
put it around your foot. Keep your leg
nice and straight, kind of lock it out,
pull your toes up, and then use the strap
to stretch it all the way up to get your
hamstring stretch. So you should feel it
through here. Sometimes people feel in
the back of the leg,
sometimes people feel it all the way
down to the calf if you really use your
foot a little bit to stretch that out as
well. So hold that for 30 seconds,
relax, switch the other side and do each
side for 30 seconds, three times
each. Then your gonna stretch your quad
muscle, which has a lot to do with the
hip flexors,
so you're going to wrap it around your
ankle, roll over onto your stomach. Out it up on top
right there. Put the strap around your
shoulder and just pull until you feel a
stretch in your quad muscle on the front
of the thigh there. So the goal is to get
the heel to the bottom as close as
possible, you might only be able to go to
about right here.
You want the stretch to be comfortable
not painful, just a little bit of tension
in there, so hold that for 30
seconds,
again do three on each side. Then you're
going to go into a butterfly stretch to
stretch the groin area and the inner
thigh. So just put your feet together in
that butterfly position. If you're tight,
you might be a little bit further out,
but pull them in as far as you
comfortably can, and then place your
elbows on your inner thigh and just push
downwards. So again holding that stretch
for 30 seconds and do that three times.
And really try and hold it for the 30
seconds not a
123456789 10 but 123 a real 30 seconds,
not a fake 30 seconds which some people
like to do. Then after you do that, you're
gonna lie back down on the ground and
then just loosen up those hips a little
bit with a trunk rotation. So with this
one,
keep your feet together if you can, keep
your knees kind of together, try and keep
your upper back flat on the ground and
your hips pretty close to the ground, and
just rotate to one side.
Just hold it there for about three to
five seconds, and then rotate back to the
other side holding it for about three to
five seconds, and that's just going to
kind of stretch the lower back a little
bit for you to loosen everything up
around the SI joint. And again just do
that about 10 times, five on each side
holding it for about three to five
seconds. Then you want to go into some
strengthening, really trying to kind of
get those hips back into place, you know
if there's that rotation, or that SI joint
issue, you want to kind of strengthen the
area, and you can do that with isometrics
strengthening. So then you're going to
take a belt or some kind of strap and
wrap it around your thighs close to your
knees, so up top.
But something that doesn't give, so again
this is not one of those resistance
bands this is something tight. And then
you're going to push out into the belt
for about three seconds, and then relax.
So you're going to do that about five times.
The thing with this is sometimes if
you're out of alignment you might
actually feel a little bit of a pop in
the low back, and that's just it trying
to get back aligned, so as long as it's
not painful that's not a bad thing.
So again holding three to five seconds,
doing that five times. And then you want
to reverse it and then squeeze the
other way. So you can either take a ball,
or if you don't have a ball just take
your pillow and put it in between. This
really so you don't knock your knees
together and then squeeze in.
So again holding that three to five
seconds doing that five times, and this
is another one where you might feel a
pop, and as long as it's not painful pop
that's usually ok, that's just your body
trying to realign itself. And then the
last stretch is going to be for those
hip flexor, so it's going to be in a
lunge position. So the hip flexor that
you want to stretch keep that leg down
on the ground, the knee on the ground, and
then take the other one and put it in
front of you . Kind of almost in that lunge
position. So this time, keep your upper
body nice and straight and just lean
forward where you should feel that
stretch in that hip flexor right there.
Now if you've been forward like this,
you're really not going to stretch that
hip flexor. So try and keep that
upper-body pretty straight and then just
bring your whole body forward feeling
that stretch right there, and again
that's 30 seconds doing three on each
side. So there you have it those were
your stretches and exercises for an SI
joint dysfunction. Me and Spider Bear
gonna go save somebody. If you have any questions,
leave in the comments section. If you'd
like to check out some other videos go
to askdoctorjo.com And remember, be safe, have fun,
and I hope you feel better soon.