Exercises that can accompany therapy for blockages and other ailments in the sacroiliac joint
Some exercises can help you to get mobile again faster: To help you during the therapy for your sacroiliac joint symptoms, medi provides stretching and strengthening exercises.
Please discuss these exercises with your doctor or therapist in advance to make sure that the exercises are suitable for you and can be integrated into your personal therapy plan.
Quickly to the appropriate exercises:
Stretching exercises
Lower body twist
Aim: Exercise to stretch the lower back and sides of the back as well as the muscles of the buttocks
Starting position: Lie on your back on a firm surface.
Exercise:
- Extend the right leg, bend the left leg and place the left foot at the level of the right knee.
- Place your left arm next to your body and your right hand on the outside of your left thigh.
- Now move the bent leg over the extended leg. It’s ok if your foot lifts off the ground.
- While doing this, turn the body from the chest downwards to the right.
- The left arm remains on the floor, the head points in the opposite direction. You will feel a stretching sensation in the lower/lateral area of the back muscles and buttocks.
- Then perform the exercise in the same way on the other side.
1 x each side, hold for 10 to 15 seconds respectively
Hip tilts
Aim: Exercise to stretch the groin region and the hip flexors
Starting position: Stand with feet shoulder-width apart on a firm surface. Keep your arms straight in front of the body.
Exercise: Keep the upper body and legs straight and tilt or push the pelvis forward. You will feel a stretching sensation in the groin.
1 x each side, hold for 10 to 15 seconds respectively
Variation:
The stretching sensation in the groin can be achieved with stretched legs by a slight additional pelvic rotation (not upper body rotation!) to the left and to the right respectively.
Leg pulls
Aim: Exercise to stretch the muscles of the buttocks
Starting position: Lie on your back on a firm surface. Place your arms next to your body.
Exercise:
- Press your lower back towards the floor.
- Position your right leg so that there is about a 90° angle between the upper and lower leg.
- Bend the left leg and place the outer ankle on the thigh near the knee.
- With both hands, grasp the right leg below the kneecap. The left hand passes between both legs.
- Now pull the right lower leg towards the face. You will feel a stretching sensation in the muscles of the buttocks.
1 x each side, hold for 10 to 15 seconds respectively
Strengthening exercises
Forward bends
Aim: Exercise to strengthen the lower back muscles
Starting position: Stand on a firm surface with your feet shoulder-width apart and your knees slightly bent.
Exercise:
- Now stand on the exercise band with both feet and grasp the two ends with your right and left hand.
- While doing this, bend the upper body forward with a straight back and tighten your abdominal muscles.
- Tighten the exercise band with adjusted tension.
- Keep your arms outstretched.
- With your back straight, straighten your upper body while pulling the exercise band straight up.
- The legs remain in the starting position and do not move.
Equipment: Theraband required
2 sets x 10 to 15 repetitions
Variation: Vary the resistance by changing the length of the rubber band: Select a resistance that allows you to do 10 to 15 repetitions easily. Increase the resistance after the first couple of weeks of getting used to the exercise.
Leg lifts
Aim: Exercise to strengthen the lower stomach muscles and the hip flexors
Starting position: Lie on your back on a firm surface.
Exercise:
- Bend your legs between the lower leg and thigh at about a 90° angle and spread them slightly outwards.
- Press your lower back towards the floor.
- Place your arms next to your body.
- Move the legs upwards until there is about a 90° angle between the upper body and the thigh and then gently lay them down again.
- The angle between the upper and lower leg remains unchanged.
- If necessary, put a pillow under your head.
2 sets x 10 to 15 repetitions 30 seconds rest in between sets
Leg stretches
Aim: Exercise to strengthen the muscles of the buttocks
Starting position: Kneel on a firm surface. Keep both knees together, side by side.Keeping your back straight, bend your upper body forwards and support yourself on your forearms.
Exercise:
- Grasp both ends of the exercise band firmly with your left and right hand respectively.
- Tighten the exercise band around one foot with adjusted tension.
- Stretch your leg diagonally upwards towards the rear, against the pull of the exercise band, so that the leg, back and head form a line.
- Then move the leg back to the starting position.
- Keep your back straight.
- Tighten the abdominal muscles.
Equipment: Theraband required
2 sets x 10 to 15 repetitions 30 seconds rest in between sets
Variation: Vary the resistance by changing the length of the rubber band: Select a resistance that allows you to do 10 to 15 repetitions easily. Increase the resistance after the first couple of weeks of getting used to the exercise.
