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Pelvic Clock® exercise device, invented by a former Olympic coach, is a stretching aid for chronic lower back pain relief. Recommended for lumbar spinal stenosis, hip pain, and sciatica caused by sacroiliac joint dysfunction.

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Igor Gershengorin

Sacroiliac (SI) Joint Pain Exercises to Try at Home


Sacroiliac (SI) joints play a crucial role in the body. As they connect the sacrum to the ilium (hip bone), they bear all the weight of the upper body. There are a number of muscles around the SI joints. If even one of these muscles fails to do its fair share of work, the rest of the muscles are strained. In many cases, this causes the ilium to rotate backward and become stuck, which leads to SI joint dysfunction, instability, and discomfort.

SI joint pain can occur in the lower back, buttocks, hips, or legs. As some of the symptoms are similar to those of other lumbar disorders, you will need to confirm with a medical professional that SI joint dysfunction is responsible for your discomfort. This will ensure that you are using the appropriate pain-relieving exercises. The good news is that many sacroiliac joint pain exercises can also help with other lower back and hip conditions.

Choosing SI Joint Exercises

A quick search online for SI joint pain relief will turn up recommendations like child’s pose and general stretches focused on the hamstrings and lower back. Whereas these will help, they fail to get to the root of the problem: SI joint instability. To restore a natural range of motion in the body, you need to perform exercises that target the SI joint directly.

Every exercise to combat SI joint dysfunction fulfills one of two purposes. It either:

  • Stretches tight muscles that are restricting SI joint movement, or

  • Strengthens core muscles that are currently too weak, therefore stabilizing the SI joint

An effective SI joint dysfunction exercise program must target three key areas: internal and external obliques, the transverse abdominal muscle, and the gluteus medius muscle.

Pelvic Clock

Before you can get started with SI joint stretches, you need to understand the concept of the pelvic clock. Imagine the space around your pelvis as a conventional clock, with 12:00 directly behind you. Your SI joints are at 11:00 and 1:00.

1. Pelvic Tilts

For your first pelvic tilt, use 6:00 and 12:00. Take a regular stomach crunch position, lying on your back with your knees bent and with your feet flat on the floor, hip-width apart. Inhale as you tilt your pelvis to 6:00 and then exhale completely as you tilt your pelvis to 12:00. By exhaling fully, you hollow out your stomach and target the transversus abdominis muscle. Hold the position for 5 seconds.

2. Diagonal Pelvic Tilts

If regular pelvic tilts prove to be insufficient for SI joint pain relief, move on to diagonal pelvic tilts.

Repeat the same movement, again tilting to 6:00 on the inhale, but this time tilt to 1:00 when you exhale, holding for 5 seconds. Return to 6:00 on your inhale and then tilt and hold at 11:00. Repeat this SI joint exercise 10 to 20 times.

You can also make the diagonal pelvic tilt exercise more advanced by stretching out one of your legs.

In the case your left SI joint is giving you pain, stretch out your right leg.  As you inhale, tilt your pelvis to 7:00. Then, exhale and tilt to 1:00, holding for 5 seconds.

If your right SI joint is the problem, stretch out the left leg. Inhale and tilt your pelvis to 5:00. On your exhale, tilt and then hold at 11:00. Repeat this exercise 10 times.

Strengthening the gluteus medius muscles is an important part of SI joint stabilization, especially when the reason for SI joint dysfunction is hypermobility of your SI joints.

You may be familiar with the next three exercises, as they are commonly used for many other lower back and hip conditions.

3. Bridge Pose

Lie on your back with your knees bent and your feet flat on the floor. Lift just your pelvis and lower back off the floor. Raise your body enough to create a straight line from your shoulders through to your hips and up to your knees. Hold the position for 5 seconds before you lower down.

4. Clamshells

Lie on one side with your knees bent. Keeping your feet together, slowly pull your top knee away from the bottom knee. Repeat 10 times before switching to the other side.

5. Side Steps

The last exercise involves standing with your feet at hip-width apart with an elastic band wrapped around your ankles. Point your toes slightly inward. Bend your knees and take 10 steps to the right followed by 10 steps to the left.

A Pelvic Clock® exercise device will make performing the above exercises easier. The device guides your movement, providing greater accuracy. When you perform exercises with a Pelvic Clock®, you’ll see a greater range of pelvic motion in every direction and faster results to combat SI joint instability.

After completing your SI joint exercises, use ice for 5 to 10 minutes. This will help you avoid inflammation. In addition, throughout the day make sure you maintain proper posture and good body mechanics to ease stress on the SI joints. For instance, you should avoid asymmetrical positions and never put all your weight on one leg when standing or sitting. All this will help you avoid chronic SI joint dysfunction.


Igor Gershengorin

How to Fix Anterior Pelvic Tilt with Exercises


Anterior Pelvic Tilt (APT)

Anterior Pelvic Tilt (APT)

Poor posture is a widespread epidemic of our time. Sitting in chairs for most of the day combined with a lack of exercise can lead to a variety of postural disorders.

One such ailment is called anterior pelvic tilt (APT), which is characterized by swayback posture.

You can determine if you have anterior pelvic tilt by looking for signs like:

  • Abnormal inward curvature of the lumbar spine

  • Forward rotation of the pelvis and hips

  • Tight hip flexor muscles

  • Turned out “duck feet”

  • A deteriorating ability to walk

Why Should You Care About APT?

Pregnancy Back Pain

Pregnancy Back Pain

Excessive anterior pelvic tilt leads to lower back pain. This pain is exacerbated if you put extra pressure on your lumbar spine, such as during a pregnancy or by participating in activities like:

  • Weightlifting

  • Running

  • Baseball

  • Golf

Weightlifting

Weightlifting

It is important to correct your anterior pelvic tilt before you try to get pregnant or start practicing any of the above sports.

There is some good news: a simple anterior pelvic tilt exercise can prevent lower back pain caused by excessive APT. However, it only works when you practice the anterior pelvic tilt exercise on a daily basis.


The Anterior Pelvic Tilt Exercise

Several exercises can help with APT, but only one stands out as the best. This anterior pelvic tilt exercise works by correcting your posture and helping you maintain a neutral spine position. It works like this:

  1. As you exhale, tilt your pelvis back in the direction of your head. Hold this posterior pelvic tilt position for 5 seconds.

  2. As you inhale, tilt your pelvis forward.

Repeat 10 times every day!

You can perform this corrective pelvic exercise in a variety of positions, including:

  • Lying in a supine position on the floor or your bed

  • Leaning against a wall

  • Sitting on a chair or exercise ball

In other words, you can always fit the anterior pelvic tilt exercise into your routine, no matter where you are.


Why the Corrective Exercise for Anterior Pelvic Tilt Works

With excessive APT, your pelvis is tilted forward.

The corrective exercise moves your spine backward, toward a posterior pelvic tilt. This puts you into a neutral spine position. By practicing the anterior pelvic tilt exercise every day, it will begin to feel natural to have your spine in a neutral position and your posture will improve. Be sure to keep practicing until you no longer have any symptoms of APT — and if the symptoms return, start your exercise regimen once again.

You can make any pelvic exercises more effective by using the Pelvic Clock®. This exercise device is specially designed to increase the range of motion in your lumbar spine without exceeding safe limits. See faster, better results by practicing the anterior pelvic tilt exercise with a Pelvic Clock®.


Igor Gershengorin

SI Joint Pain: Home Exercise Program for Sacroiliac Dysfunction

If you’ve suffered from back and hip pain, you might have been told that your sacroiliac joint was responsible.  So, if you’ve found yourself searching online for SIJ pain relieving exercises or SI joint stretches, then the chances are that you found the common recommendations such as the Child’s Pose or a general stretching of the hamstrings or low back. While these selections are a good start, obtaining the right alignment and creating proper SI joint stabilization require a deeper approach, and the addition of some newer, more updated exercises

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