Exercises for strengthening sacroiliac pain

For treating your sacroiliac sacroiliac malformation, you will need to do some strengthening exercises in addition to the stretching exercises.

Strengthen: Bridge to Glutes and Abs

After you’ve warmed up your sacroiliac Joint with various stretches, it is time to move on to strength building exercises. This exercise is designed to stabilize your Sacroiliac Joint. The first low-impact exercise for the sacroiliac Joint is the bridge. It will increase strength in your glutes, abdominal muscles, lower back, and hips. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

How to Do It

  • With your knees bent, your feet flat under your knees, and your arms at your sides, place yourself in a supine position.
  • Now squeeze your glutes, and place your shoulder on the ground.
  • Slowly lift your hips upwards.
  • Keep your hips up for approximately five seconds
  • You need to squeeze your glutes slowly and bring your lower hips down to the ground.
  • This step should be repeated approximately 8-10 times until you feel any pain or discomfort in the sacroiliac joints or knees.

Strengthen: Cat – Cow for Hips & Back

The cat cow pose is very common in yoga. You can use it to warm up. This is an important rehabilitation exercise to strengthen and stretch your back hips.

This yoga pose will put pressure on your knees. You can also skip it if your knees are hurt or you are suffering from knee pain. We can help! Visit the #1 Scripps Ranch Physical Therapy Clinic.

How to Do It

  • Place your hands on the ground with your chin raised and place your knees on the floor.
  • Now, slowly arch your back as you move your chin towards your chest. Do this for about 2 to 5 seconds
  • Slowly pull Jo Chin towards your chest. Then, bring your eyes forward. Do this for between 2 and 5 seconds.
  • These exercises can be repeated 8-10 times. If your sacroiliac joint, hips, back, or knees feel weak or painful immediately stop the exercise. Instead, you can rest on your stomach.

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