Sacroiliac Joint Fitness BASICS - 3 Minute Routine
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- čas přidán 7. 09. 2023
- 🤸♂️In this episode, I'm reviewing a simple, beginner-level routine for improving strength & stability in and around the Sacroiliac Joints. The ability to safely handle asymmetrical forces is key to avoiding chronic SI joint problems like #sacroiliitis.
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CREATOR OF THE PAIN FIX PROTOCOL
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Dr. Yoni Whitten is an expert in the art and science of permanent pain resolution. In addition to his hands-on work with patients since 2006, Dr. Whitten has spent years researching and studying with experts in manual medicine, functional neurology and rehabilitation.
Through his practice he has developed a revolutionary approach to chronic pain. Now, the system that Dr. Whitten developed has been codified and is available to chronic pain sufferers around the world. The Pain Fix Protocol, blends the latest scientific research with essential concepts from the fields of natural movement, evolutionary health, nutrition, structural hygiene, self-care and human performance.
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Medical Disclaimer
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. - Krátké a kreslené filmy
Take a moment to let me know which of the exercises was your favorite! Thanks for watching!
3rd 1 and 8 inch roller vertically on floor to squeeze as I sat on 2nd step. I lack cartilage in left hip ( on surgery list) and this felt good to do yet now I am aware in left outer hip crease of work done.Thanks!
These are great regressions for those that aren't ready for the more difficult exercises; do you ever provide PDF pictures and instructions to assist with exercise performance when internet/video instructions aren't available? Thanks!
Thanks Dr Yoni. I like the exercise with the soccer ball between the knees.
Thanks! All 3 are helpful and appreciated. I deal with SI Joint instability And I teach Pilates as I help others to deal with their SI Joint issues. I like to share concise and accurate videos occasionally for home programs. Loved this one. I’ll check out your 1st one and look for your next. Cathy
Thanks for sharing these videos, Cathy! I really appreciate your support kind words and support!
Thanks very much Yoni! The 3 exercices are very helpful!
You're welcome, Patricia! I'm happy this video is so helpful!
Thanks Yoni! I have not done the seated exercises before. Will get on them!
Sounds good, Paula! Let me know how you them!
This seems really helpful!! Thank you!
I'm so glad, Rita! Cheers
I am hopeful that these exercises will help my left sided pain when I’ve been standing or walking. Seems to be from S!S2. Will let you know how I get on. The banded exercise seems to point to some weakness on that side.
I hope it helps, Lynn!
Hey Yoni! My fave is the Seated Push & Pull, bc it’s new to me. Already doing band walks & adduction w/physio ball as part of Discover Strength training 2x a week at home. I really appreciate these SI exercises, as I have 0 disc height & protrusions to both sides @ L5-S1, and want to avoid surgery at all costs due to anesthesia + bad head injury . What might be a couple other of your fave videos to help strengthen everything around all my broken bits? THX, you’re the best!!!! 😊☮🧠🐶🌎❤KIRA
Thank you, Kira! The Push & Pull, is one of my favorites too!
As far as other exercises, it really depends what you're looking for. I would recommend checking the "Playlists" tab on the channel homepage where the videos are conveniently organized by topic. www.youtube.com/@painfixprotocol/playlists
What does it mean if when I do the seated push with my hands on knees, if I find one side easier to do than the other. Does this tell me that one side is weaker than the other? If so, how do you interpret which leg would be the weaker one? I've been wearing the SI belt and 4x/week complete the original SI joint stabilizing exercises you shared in the previous video. I can tell the difference! Thank you so much!
Hi Bonnie, Thanks for the update! I'm so glad this SI Joint Series is helping you!
There are several reasons why the Seated Push could feel easier on one side: It could be, as you pointed out, a difference in physical strength, it could be an indication of pelvic torque, or it could be due to some old injury and a neurological dissociation from the region, or it could simply be a difference in perception.
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I think it's a bit of all three as I have had this issue since Jan 2017. Yes, I am remember the date as i was in the gym using the TRX to do an ab movement (prone, holding myself up with my shoulders and bringing my legs to my chest - a "pike" ab exercise without the stability ball. Then I felt the snap and the pain was unbearable. I crawled myself off the floor. Oh well! At least I now feeling better each day that I do your exercises, and use the SI joint belt . Thank you for sharing your brilliance! @@painfixprotocol
If you strengthen those muscles, will the pain go away and why? I have chronic R-sided SI joint pain.
Great question, Janine! The answer is - it depends. If a person's pain was related to instability at the SI joint, then building strength & increasing the resting tone of the surrounding tissues could increase stability. This video shows a simple way to test for an SI Joint instability issue: czcams.com/video/UkwkuUrcQUI/video.html