Sacroiliac Stretches

Where is the Sacroiliac (SI) Joint? The SI joint is the joint in the pelvis between the sacrum (the lowest part of the spine) and the ilium, which are joined together by strong ligaments. The joint is a strong, weight-bearing, synovial joint. The human body has two SI joints, one on the left and one on the right. Stretched ligaments and muscles, and pressure on the spinal nerve can cause pain in this area. Stretching to relieve this pain can help you reduce inflammation and improve reduced range of motion.

The Si joints’ ligaments are positioned on the outside of the pelvis, similar to hoops in a wooden barrel. If these ligaments are torn, the pelvis can become unstable. This sometimes happens when a fracture of the pelvis occurs and the ligaments are damaged. Generally, these ligaments are so strong that they are not completely torn and the injury is at the SI joint.


Lie on Back in Neutral Spine Position Take one knee and cross it in front of the bent knee, leaning ankle against knee. Take your hand and push the knee away from you for 20 -30 seconds. (Or thread arms around thigh of bent knee and bring thigh towards chest). 

Lie on Back in Neutral Spine Position – Squeeze in and out Bring knees and ankle close enough to put a fist in the middle of your 2 knees. Squeeze knees together, tight, for 20 to 30 seconds. Rest and repeat. Take arms to outside of both knees and push open knees against hands for 20-30 seconds.

Knee to Chest Stretch Extend on leg and gently draw one knee at a time to the chest, hold for 20-30 seconds, then release. Swap to the other side.

Hip Sways Lie on your back with your knees bent together and with your feet flat on the floor, gently sway the knees side to side, with control. The lower back should remain fairly still on the mat. As you gain greater control you will be able to let the knees sway further to the floor feeling the lower back and hips peel off the mat. Repeat 4-8 times each side.

Full Spine Twist Lie on back with legs extended. Bring one knee into your chest gently take the other arm and with the hand on the knee gently bring the knee over to the floor on the opposite side of the body. If you feel comfortable extend the other arm behind and look at that hand with your eyes.

Pilates in St Albans SI 97Lying Butterfly Stretch Lie on your back with knees bent and feet touching together, sole to sole. Place your hands on the top of your inner thighs. Gently hold the stretch for 20-30 seconds.