A doctor from SpineCare in St. Joseph, Michigan provides a step-by-step guide to alleviate sacroiliac (SI) joint pain. The video is divided into three parts: warming up, strengthening, and stretching.
1. Warming up involves two exercises to improve circulation and flexibility around the SI joint. The first exercise is done by lying on the back, bending one leg at 90 degrees, and turning the foot inward or outward. The second leg is kept straight. The bent knee is then moved across the body, resisted by the hands.
2. Strengthening involves three exercises:
a. Glute glides: This exercise targets the glutes by lifting the leg upward while in a position with the back against a wall and the foot pressed into the wall.
b. Pelvic bridge: This exercise involves lying on the back, squeezing the glutes, and driving the hips upward towards the ceiling.
c. Clamshell bridge: This exercise targets the glutes and the piriformis muscle by lifting the hips upward while the feet are pressed together and the knees are moved outward.
3. Stretching involves a figure-four stretch to target the glutes and piriformis muscle. This exercise is done by resting one ankle over the other knee and pressing down on the knee to feel the muscles fire. The upper body is then pivoted forward to stretch the muscles.
Here are the key facts extracted from the text:
1. The sacroiliac joint is the union of the sacrum and the ilium of the pelvis.
2. The sacroiliac joint functions as a shock absorber for the spine above.
3. Irritation and inflammation of the sacroiliac joint can cause lower back pain, buttock pain, and pain in the thighs and legs.
4. The muscles that support the pelvis, including the glutes, can become tight and weak, leading to sacroiliac joint pain.
5. Stretching and strengthening exercises can help relieve sacroiliac joint pain.
6. Warming up the muscles and soft tissues that support the sacroiliac joint is an important step before exercising.
7. A 5-second hold is recommended for some exercises to allow muscles to fire and activate.
8. The gluteus medius muscle is an important stabilizer of the sacroiliac joint.
9. The piriformis muscle is important for pain in the sacroiliac joint area.
10. Stretching exercises can help avoid soreness and keep muscles loose.
11. The figure-four stretch can target the glutes and piriformis muscle.
12. The pelvic bridge exercise can help strengthen the muscles that support the sacroiliac joint.
13. The clamshell bridge exercise can target the glutes and sacroiliac joints.
14. Stretching exercises can be done throughout the day to help relieve pain.
15. The sacroiliac joint is located in the pelvis, where the sacrum and ilium bones meet.