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Sacroiliac joint exercises with Physical Therapist Michelle Kenway from https://www.pelvicexercises.com.au to strengthen your buttocks, stabilize your pelvis & protect your pelvic floor.

These 4 sacroiliac joint exercises are general buttock strengthening exercises directed towards conditioning the muscles surrounding the sacroiliac joints. These exercises are not a substitute for medical treatment from your health practitioner. These SIJ exercises are the type of exercises commonly prescribed for SI joint instability.

Sacroiliac joint exercises demonstrated in this video:

1. Floor bridge

Starting position:

Lying supine on a firm surface, knees bent and feet flat

Action

– Push down through your heels and raise your buttocks off the mat
– Breathe out as you raise your body
– Lower your body back to starting position

Bridge Exercise Progression

Place a dumbbell weight on your pelvis

2. Clam

Starting position

Commence lying on a firm surface on your side, knees bent, head and neck supported

Action

– Raise the top leg just above the lower leg keeping your feet in contact
– Lower the lifting leg back to starting position
– Repeat lying on both sides

Clam Progression

Position a weight on the upper outer thigh close to the knee or use an exercise band around the thighs

3. Alternate arm and leg raise

Starting Position

– Lying prone with/without a cushion supporting the hips and pelvis
– Keep the forehead resting down on the back of the hands

Action

– Gently contract your deep abdominal muscles
– Raise one straight leg off the mat
– Lower the leg back to the mat
– Repeat on both sides

Alternate arm and leg raise progression

Lift and lower alternate arm and legs simultaneously

4. Heel prop

Starting position

– Lying prone with/without a pillow supporting the hips and pelvis
– Keep forehead down supported on the back of the hands

Action

– Bend one leg at the knee to approximately 90 degrees (right angle)
– Lift the bent leg pushing the flexed foot towards the ceiling
– Lower the bent leg back to starting position
– Repeat with the other leg

Physical Therapy Tips for Safe Sacroiliac Joint Exercises

– Cease any exercise that causes physical discomfort
– Support the hips and pelvis with a cushion when lying prone
– Progress gradually
– Avoid tensing the pelvic floor pelvic floor muscles during these exercises.

How Many Sacroiliac Joint Exercises?

Commence with whatever feels comfortable for your body, even 1-2 repetitions at a time
Generally aim for 10-12 repetitions of each exercise at a time (1 set)
Repeat up to 3 sets of exercises/day
SIJ strengthening exercises can be performed 3-5 times per week

Research has shown that SIJ exercises for stabilization were effective in postpartum women for pain and disability (1) however some research has failed show that stabilization exercise is any more effective than other treatment regimes (2).

References:
(1) Stuge B, Laerum E, Kirkesola G, Vollestad N. (2004) The efficacy of a treatment program focusing on specifi c stabilizing exercises for pelvic girdle pain aft er pregnancy: A randomized controlled trial. Spine 29:351–359.

(2) Nilsson-Wikmar L, Holm K, Oijerstedt R, Harms-Ringdahl K. (2005) Effect of three different
physical therapy treatments on pain and activity in pregnant women with pelvic girdle
pain: A randomized clinical trial with 3, 6, and 12 months follow-up postpartum. Spine ;30:850–856.

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ACHES (BODY ACHES)
Symptoms, Causes & Treatments

OVERVIEW
Body aches are extremely common and can be a symptom of many underlying conditions. While usually harmless, it is helpful to understand the cause of body aches and seek medical attention when appropriate.
Many underlying causes of body aches can be easily identified and treated without having to see a doctor. Body aches can vary in intensity and frequency. They may be described as sharp, intermittent pains or a dull but persistent ache.

If a person experiences body aches, identifying the cause will help them find an appropriate treatment, as well as whether they have any reason to be concerned.

SYMPTOMS
Body aches often occur alongside other symptoms. Recognizing other signs can help a person identify the cause and whether they should see a doctor.

Some common symptoms that occur alongside body aches are:
• pain
• weakness
• fatigue
• shivers or changes in body temperature
• cold and flu-like symptoms

CAUSES

There are many different reasons why body aches may occur. While most instances of body aches are easily treatable and relatively harmless, there are some more serious medical conditions that include body aches as a symptom.

TREATMENTS
Whether body aches are caused by a common cold or a more serious underlying condition, a person can try the following remedies to help alleviate the discomfort:

• Resting to allow the body time to repair and recuperate.
• Drinking plenty of fluids, as staying hydrated can help ease achiness caused by dehydration.
• Taking over-the-counter medications, including Acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs), which can reduce pain and inflammation.
• Having a warm bath, as the heat can help relax muscles and ease tension in the body.
• Regulating temperature, which may include reducing a fever, keeping warm, or staying cool to alleviate shivering and prevent the muscles from seizing up.
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Exercises to Treat Hip Bursitis

Improving hip flexibility and strength is crucial to addressing hip bursitis. Tight or weak muscles can alter the way you walk or move, leading to friction and inflammation of the bursa. A physical therapist  or qualified health coach can help target specific areas of tightness or weakness and prescribe exercises to address them. Eccentric exercises, which focus on making the hip muscles slowly lengthen against a load, are typically recommended. Rest from aggravating, repetitive activities, such as running and jumping, is also helpful.

Hip Bursitis Exercise Routine. Best Exercises For Hip Bursitis.

In this hip bursitis exercise routine, I guide you through some of the best exercises to prevent, treat, and manage hip bursitis. For specific exercise reps, sets and a hip bursitis healing program customized to your body’s unique needs, please contact your physical therapist or schedule an Injury Recovery Coaching appointment. I can work with you to plan the best program for your specific needs. For optimal results, look to incorporate these exercises four to five times a week. Boosting the strength and mobility of your hip and leg muscles will minimize the risk for developing bursitis and may help with the pain associated with hip bursitis.

As always, please check with your doctor or physical therapist before starting this or any exercise routine. Listen to your body, modify as needed, and always exercise with good judgement. The exercises we will move through together in this routine are:

Hip Bursitis Stretching Exercises

Sphinx pose with internal and external rotation
Quad stretch
Figure Four Glute stretch
IT band stretch
Pelvic Tilts
Hip Bursitis Strengthening Exercises

Hip Bridge
Straight Leg Raise
Clam shell
Side lying leg raises
Side Plank
Center Plank
Prone Hip extension
Prone hip extension with hamstring curl
Bird Dog Reach
Straight leg lift
Chair squat

Ready to get started? Press play and Ill lead you through the best exercises for Hip Bursitis. I hope this video is one you can use time and time again to get out of pain and stay active!

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Have you ever suffered from hip bursitis? Do these exercises help you? Let me know down in the comments below.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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