Straighten the left leg down and bring the right knee up. What you are going to do is interlock your fingers like this and push your knee down into your hands. This is called a single knee to chest isometric and what it does is it actually uses muscles in your rear to rotate your pelvis. Great for people that have pain on either side of the back, right here on either side of the tailbone. In Central Pennsylvania, many times people call it their sciatic and what they mean is their sacroiliac but it helps move the pelvis. What.
We do here is we push down into the hands. 5 second hold and in our clinic we do it 10 times. This is a ball squeeze but we are going to do it with core stability and a core isometric. Many times when we are talking about the core, a lot of people will do crunches. I don’t think we have ever had a patient that we have ever helped to focus their exercise program on crunches. What we are going to do here is you are going to slightly arch.
Your back and the way that you do that is you stick your bottom into the mat, into the table. Slightly arch, pull your belly button in and up. Do you feel how that gets tight right there Then we are going to add a ball. You are going to slightly arch your back, pull up and in and this is about a 50 contraction. It is not all out, you are not bearing down, you are not trying out for the Olympic games. We are just getting a little contraction there. Slightly arch, pull the belly button in and up and then squeeze the.
Top 3 Exercises for SI Joint Pain
Ball at the same time. It is actually four things. Arch the back, pull the belly button in and up and squeeze the ball and number four is remember to breathe. As we are doing this it is going to be a 10 second hold, 10 times. This exercise is core isometric with Theraband, a red piece of Theraband. You can also use Theratubing. Red is the lightest and you can progress up through green, blue, black and there is a heavy grey band as well. Just about anything will work. The idea is.