How to Do SI Joint Dysfunction Exercise | Pregnancy Workout

How to Do SI Joint Dysfunction Exercise | Pregnancy Workout


I’m going to talk to you a little about a
side joint dysfunction. It
happens a lot in pregnant women. Later in the second and third trimester the
hormone relaxin flows through the body to soften up the ligaments. Which is great to allow your pelvis to
expand to let the baby pass through. It’s not so great when it’s allowing
certain ligaments to overstretch and the bones to kind of slip a little bit
in place. With SI joint dysfunction you’re sacrum, this
triangular bone at the bottom of your spine, at the back of your pelvis,
gets a little out of place in relation to the back of the pelvis and those
bones back there. It’s a
little uncomfortable. You’ll know it because you’ll feel a little
bit of pain or discomfort in your back side. Slightly to one side. The good news is there’s some stuff you can
do when you’re pregnant to relieve some of the pain. Not necessarily to put it back in place
completely though. I’ll start with one pose that’s going to be
great and very easy to do when you’re pregnant. We’re going to do a little bridge pose. So if you can, lie on your back please. Once you’re on your back you’ll
bend your knees. Separate your feet about hip distance apart. Gently press
into the feet and lift your pelvis up. Good. Press into the arms as you do
this. Very lovely. What this is doing is using the muscles in
your backside to encourage the sacrum back in place. Should feel nice and comfortable. Not too bad. Slowly come back down. Come up, gently up to sitting. Very nice. Rolling to
one side is very important. Good job Vicky. So here we’re going to do a half moon pose
variation which will also allow a little compression on the sacrum. Which should feel really nice. [You guys can] come on to all fours. This one’s going to be a little more
complicated talk through. Once you’re there it should feel really good. From here we’re going to make a little kick
stand so she can balance. Her
left foot is going to kick towards the side a little bit. Towards me. That’s it. Then she’s going to tuck her right toes under
and reach them back. Very nice. From here turn the heel, right heel down so
it’s on the floor. Good. Bring
your right hand onto your waist. From here she’s going to bring her whole
body to the side. Her shoulders are stacked and her hips are
stacking. It’s
kind of like a side plank. If she’s feeling pretty good and balanced
she’ll lift her right foot off the floor. Good. From here you’re in a half moon just little
closer to the floor. The top part of the pelvis is compressing
the bottom part and thereby compressing the sacrum. That compression should feel like a nice
relief of the SI joint dysfunction. Once she’s ready to come down she’ll just
put her foot down. Slowly bring
her hand down to the mat. Bring both knees down. A lovely little stretch is
then take Child’s Pose letting her body relax. If your SI is feeling like it is being aggravated
please see your doctor right away. They can assist you in some different types
of belts and whatnot to hold the sacrum in place and relieve
some of the pain.