AJ here, with Stronglife Physiotherapy. I'm going to show you two techniques to correct your SI joint dysfunction. A lot of people are able to get rid of their SI joint pain with these techniques so I hope you find them useful as well. They work by using your body's own musculature to reset the joint. Sometime you'll hear or feel a pop, click or shift in the pelvis region. And that's OK. That what we're going for.
First, while sitting, push your legs apart and use your hands to resist the motion and hold for a few seconds. Then put one or two fists between your knees and squeeze nice and hard. Usually it's best to do two or three cycles of this.
Second, lay down with your knees bent. Put one hand on top of your knee, and the other hand behind the other knee. Now push against your hands in opposite directions and hold for a few seconds. Repeat twice, then reverse your hand position and repeat twice on the other side.
I prefer a variation of this technique in which you put your heel on the opposite knee and push down with your heel while simultaneously pushing up your knee, so that your legs are pushing against each other. Repeat a couple times on each side. This technique generates more force, which is often needed to get the desired effect.
I hope you find these techniques useful in getting rid of your SI joint pain. Please like and subscribe, and stay strong!
AJ Ludlow is a Doctor of Physical Therapy serving the Provo/Orem area and specializing in the treatment of musculoskeletal pain and injuries.