Sacroiliac Pain Rehabilitation Exercises
These exercises are designed to gently move your sacroiliac
joint. Do not do these exercises if they cause any pain or
discomfort. If your pain continues see your health care
provider or physical therapist as soon as possible.
- Hamstring stretch on wall: Lie on your back with your
buttocks close to a doorway, and extend your legs
straight out in front of you along the floor. Raise one
leg and rest it against the wall next to the door frame.
Your other leg should extend through the doorway. You
should feel a stretch in the back of your thigh. Hold
this position for 15 to 30 seconds. Repeat 3 times on
each side.
- Quadriceps stretch: Stand an arm's length away from the
wall, facing straight ahead. Brace yourself by placing
one hand against the wall. With your other hand, grasp
your ankle leg and pull your heel toward your buttocks.
Don't arch or twist your back and keep your knees
together. Hold this stretch for 15 to 30 seconds.
Repeat 3 times.
- Hip adductor stretch: Lie on your back, bend your
knees, and put your feet flat on the floor. Gently
spread your knees apart, stretching the muscles on the
inside of your thigh. Hold this for 15 to 30 seconds.
Repeat 3 times.
- Sitting hip adduction isometrics: Sit with your knees
bent 90° with a pillow placed between your knees and your
feet flat on the floor. Squeeze the pillow for 5 seconds
and then relax. Do 3 sets of 10.
- Gluteal isometrics: Lie on your stomach with your
legs straight out behind you. Squeeze your buttock
muscles together and hold for 5 seconds. Release.
Do 3 sets of 10.
- Lower trunk rotation: Lie on your back with your knees
bent and your feet flat on the floor. Tighten your
abdominal muscles and push your lower back into the floor.
Keeping your shoulders down flat, gently rotate your legs
to one side, then the other as far as you can. Repeat 10
to 20 times.
- Single knee to chest stretch: Lie on your back with your
legs straight out in front of you. Bring one knee up to
your chest and grasp the back of your thigh. Pull your
knee toward your chest, stretching your buttock muscle.
Hold this position for 15 to 30 seconds and return to the
starting position. Repeat 3 times on each side.
- Double knee to chest: Lie on your back with your knees bent
and your feet flat on the floor. Tighten your abdominal
muscles and push your lower back into the floor. Pull
both knees up to your chest. Hold for 5 seconds and
repeat 10 to 20 times.
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This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
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