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May 6, 2019

SI joint stabilization program

SI Joint Stabilization Program

The lumbar spine runs from L1-5 and then just below that is the sacrum bone. They sit on top of each other and are therefore very close in proximity. So the sacroiliac (SI) joints are what connect the spine to the pelvis.

The SI joints are normally very stable joints that don’t move much. However, with injury or dysfunction, they can be hypermobile. That means exercises to strengthen the core and glutes can prove to be immensely helpful usually.

I know because I began suffering from SI joint pain in college. 

When I was in college, I was a runner. I also nicknamed myself the cardio bunny because I was constantly running or using the elliptical. One day after using the elliptical, I laid down on the ground to stretch and I couldn’t get back up. Lying down with both legs out straight put my spine into extension and spinal extension is what caused me issues for years. I was in PT school at the time so I had my friends check it out and my R SI joint was unstable and rotated out of place. I had SI joint instability. Anytime I used stairs, did lunge exercises, or rotation movements, I had pain. What fixed it? Core and glute strengthening. I found single-leg exercises painful, so I stuck to bilateral work. Any glute bridge variation I could think of, I did. Over the years, my SI joint has gotten a lot more stable and my glutes have gotten much stronger. I also know what I have to do to avoid it shifting out of place again: excessive stair work, heavy deadlifts, and lying on a hard surface with my legs straight. By avoiding what aggravates it and strengthening my glutes, I now only have a flare-up about once a year or so.

As a physical therapist and Pilates instructor, I have put together an SI joint stabilization program I'd like to share with you today. Below, you'll find a 24-minute video where I discuss more about the SI joint and the exercises in this program.

si joint exercises

Please watch it below and if you find it helpful, subscribe to my youtube channel!

beautiful to the core

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