00:00Welcome to Mobile Physiotherapy.
00:03If you're struggling with SI joint pain, that nagging ache around the lower back and pelvis,
00:08this video is for you.
00:10Today, we'll go through 9 simple and effective exercises to reduce pain,
00:14improve mobility, and strengthen the muscles that support your SI joint.
00:18Let's get started.
00:19Section 1. Gentle stretches.
00:21Knee to chest stretch.
00:22Lie on your back with both legs extended.
00:25Slowly bring one knee toward your chest.
00:27Hold it with both hands just below the knee.
00:30Piriformis stretch.
00:31Targets.
00:32Piriformis and glute muscles, which often affect SI joint stability.
00:36Lie on your back.
00:37Knees bent.
00:38Cross your right ankle over your left knee.
00:41Grab behind the left thigh and gently pull it toward your chest.
00:44You should feel a stretch in the right glute.
00:46Hold for 20 to 30 seconds each side.
00:48Hold for 20 to 30 seconds.
00:50Then switch sides.
00:52Do 2 to 3 rounds per leg.
00:53Child's Pose.
00:54Stretches the lower back and hips while calming the nervous system.
00:58Start in a kneeling position.
00:59Sit back on your heels and stretch your arms forward.
01:02Let your forehead rest on the mat.
01:05Hold for 30 to 60 seconds.
01:07Breathe deeply.
01:09Cat-Cow Stretch.
01:10Improves mobility in the spine and pelvis.
01:13Get on all fours with your hands under shoulders and knees under hips.
01:16Inhale as you arch your back.
01:18Cow Pose.
01:19Exhale as you round your spine.
01:21Cat Pose.
01:22Repeat slowly for 8 to 10 rounds.
01:26Section 2.
01:27Strengthening Stabilization Exercises.
01:29Bridge Pose.
01:30Strengthens glutes and stabilizes the pelvis.
01:33Lie on your back.
01:34Knees bent.
01:35Feet hip width apart.
01:36Press your feet into the ground and lift your hips slowly.
01:39Hold at the top for 3 to 5 seconds.
01:41Then lower down.
01:42Do 10 to 12 reps.
01:44Bird Dog Exercise.
01:46Builds core and back strength for pelvic control.
01:49Start on all fours.
01:50Extend your right arm and left leg.
01:52Keeping hips level.
01:54Hold for 5 to 10 seconds.
01:56Then return and switch sides.
01:59Side Lying Clamshells.
02:01Targets the gluteus medius to stabilize the SI joint.
02:04Lie on your side with knees bent and feet together.
02:07Keeping feet touching.
02:08Lift the top knee up.
02:09Don't rotate your hips.
02:11Keep them stacked.
02:12Do 12 to 15 reps each side.
02:14Plank on Knee.
02:16Engages core muscles without stressing the SI joint.
02:18Get into plank position but lower your knees to the mat.
02:21Keep your spine straight and core tight.
02:24Hold for 20 to 30 seconds.
02:26Gradually build up to 45 seconds.
02:29Wall Squats.
02:30Strengthen glutes and quads to support pelvis alignment.
02:33Stand with your back against a wall.
02:35Feet about a foot away.
02:37Slowly slide down the wall into a squat.
02:39Knees over ankles.
02:40Hold for 10 to 15 seconds.
02:43Do 8 to 10 reps.
02:44Bonus tips.
02:47What to avoid.
02:48While you're recovering from SI joint pain.
02:50Avoid.
02:51High impact activities like running and jumping.
02:53Deep twisting or one-sided movements.
02:56Prolonged standing on one leg.
02:57Stick to these gentle, balanced movements for now.
03:00That's it for today's SI joint pain routine.
03:03Be consistent.
03:04Do these exercises 4 to 5 times a week for best results.
03:07If you found this video helpful, give it a thumbs up, subscribe to Mobile Physio, and share
03:13it with someone who needs it.
03:15Let me know in the comments what worked best for you, or what you'd like help with next.
03:19See you in the next video.
Comments