SI Joint Dysfunction Exercises & Stretches – Ask Doctor Jo

SI Joint Dysfunction Exercises & Stretches – Ask Doctor Jo


Hey everybody, it’s Dr. Jo! I just got an
email the other day from someone named S.S. Could it be Sylvester Stalone?? He did say
he was at work and injured his hip. Could it be doing stunts on a new movie?? Anyway,
he did say he went to his doctor and his doctor told him he had an SI joint dysfunction. So
what we are going to talk about today is how to do some stretches to hopefully get your
pelvis back in alignment with your spine. That’s what’s going on with your SI joint.
The SI stands for sacroiliac joint which is the sacrum, your spine, and the iliac, your
hips. So let’s go ahead and lie down on your back, and we’ll get started with some of the
stretches. Now the key with this one is, you need to go to your physical therapist or doctor
to find out which way your hip is rotated. Once they find that out, they can do the technique
there, and then they can give you the exercises you need to continue to do. So this is what
we are going to do to keep it in place after you have already gone to your therapist, and
you know what side it is, and they have already fixed it one time. So let’s just say that
might right hip has a posterior rotation. That is what you might hear from your therapist.
So what you are going to do if it is on your right side, which means it’s going back, you
are going to put your left leg down. What you are going to do is you are going to bring
your right leg up in this position. You are going to try to push up towards your chest,
but what you are going to do is put your hand there, and push into your hand. So your leg
is actually not going to go anywhere. So the right leg is going to be pushing up towards
you, and your left leg is going to be pushing down into the floor. At the same time, you
push down with your left leg and up with your right leg. Alright for 3 seconds you are going
to push as hard as you comfortably can without holding your breath. That’s the key. If your
face starts turning red that means you’re holding your breath. You don’t want to do
that. So what I’m gonna do is I’m pushing down with my left leg, pushing up with my
right leg as hard as I can without feeling any increased pain in my back. Pressure is
okay. You are going to do that 3-5 seconds, and do that 3 times. Once you get that done,
You can bring both knees back up, then I’m going to have you grab a belt. What you are
going to do is your going to put the belt around the front part of your legs. Wrap it
up nice and tight, for Adrienne! Your going to hold it there, and what you are going to
do this time is the same kind of concept except you are going to push out with both legs into
the belt. Almost like you are opening up like a clam shell, but the belt’s not going to
let you go anywhere. So you can hold onto it if you need to if it is not a super tight
belt. Push out, push out, push out for 3-5 seconds as hard as you can. Remember, don’t
hold your breath. You have to be able to talk while you are doing it. Relax, and do that
3 times in a row. Okay, push out as hard as you can. Push, push, push, push. And then
relax. Alright, the next technique that I’m going to have you do is go the opposite direction.
So I’ve got this handy dandy turtle here to help me out, but you can use a pillow, if
you have a ball like a volleyball or basketball or anything like that, you can use that. You
can even, if you have nothing else, use your hands in-between. This is basically so your
knees squeezing your knees together. So you are going to put something in between your
knees. Same concept, squeezing in as hard as you can. Push, push, push in while you
are breathing, no holding your breath. 3-5 seconds, and you’re going to do that 3 times
in a row. If you do that, and it’s a true SI joint dysfunction, that will help slide
it back into place, and there you go. Alright, there you have it. Those are some stretches
for your SI joint dysfunction. Sly, if it really was you, call me, and make sure you
click the like button, and comment on how much you liked it. If you want to check out
some more exercises or if you want to see some educational videos, go to askdoctorjo.com
And remember, be safe, have fun, and I hope ya’ll get better soon!