Stretches and exercises for SI joint pain
Numerous muscles attach to your pelvis and sacrum. If any of these muscles become overly tight, they can cause changes in your movement patterns. This, in turn, can put more stress on your SI joint. Stretching the muscles around your SI joint can potentially help you loosen up tight areas. This may help relieve tension in your lower back and make it easier to move around with less pain and discomfort. Try to set aside some time each day to stretch. Even doing a couple of stretches for a few minutes a day can go a long way. Let’s take a closer look at 5 stretches and 2 gentle exercises you can do at home to help ease SI joint pain. 1. Knee-to-chest stretch The knee to chest stretch helps elongate the muscles in your hip. If you’re having trouble reaching your knee, you can hook a strap or band behind your knee. To do this stretch:
The double knee-to-chest stretch may help ease SI joint pain by reducing tension in your lower back, hamstrings, and hips. Like with the stretch above, you can try to hook a strap behind your knees if you’re having trouble reaching your knees. To do this stretch:
The figure 4 is a great way to target multiple muscle groups at the same time. You’ll likely feel this stretch primarily in your outer hip and glutes. You can use a strap or band if you’re having trouble reaching your knee. To do this stretch:
Trunk rotations help stretch the muscles located on the sides of your core. When performing this stretch, only twist as far as you can comfortably. Stop immediately if it hurts your lower back. To do this stretch:
The quad stretch is a simple stretch that targets the quadriceps muscle in the front of your thigh. When stretching, don’t force your heel to your butt if it’s uncomfortable. Instead, just bring it as close to you can. Share on Pinterest To do this stretch:
The adductor squeeze isn’t a stretch. Instead, it’s a gentle exercise that can help reduce stiffness in the muscles surrounding your SI joint. Share on Pinterest To do this exercise:
This exercise, like the one above, isn’t a stretch, but this movement can help reduce the stiffness in the muscles surrounding your SI joint. Try to use a relatively thin band that won’t cause discomfort in your lower back during the exercise. Share on Pinterest To do this exercise:
In addition to regular stretches, the following habits may also help reduce or prevent SI joint pain.
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