Sacroiliac (SI) Joint Stretches and Exercises

Sacroiliac (SI) Joint Stretches and Exercises
Many of these exercises can be done on the floor, on a sturdy table or counter, or on a firm bed.
HLie on your back. Use a box or several firm pillows under your
lower legs and rest your head on a small pillow. Cross one leg
over the other. Squeeze your legs together. Hold, then relax and
repeat.
HLie on your back. Rise up onto your elbows to support your
upper body, or you can lie flat. Bend your knees, resting your
feet flat. Place a pillow or ball between your knees. Push your
knees together, squeezing the pillow or ball. Hold, then relax and
repeat.
HLie on your back, with your knees bent. Tie a belt or wide
cloth strip loosely around your knees. Push your knees out
against the belt. Hold, then relax and repeat.
HLay on your side. Bend your top leg and rest it in front of your lower leg. Turn
your upper body to face the ceiling. Push your top leg against the floor or table.
Hold, then relax and repeat.
HLie on the floor, table or bed. Rest your leg on the
floor or let it dangle off the table or bed. Bend the
other leg and wrap your hands around your knee.
Pull the bent leg toward your chest. Hold, then
relax and repeat.
HLie on your back. Cross your leg over your other leg
above the knee. Wrap your hands under your knees. Use
you hands to pull your knees towards your chest. Hold,
then relax and repeat.