WORKS FAST - Best Stabilization Exercises for Sacroiliac SI Joint Pain
Four of the best home exercises to strengthen and stabilize your SI joint. Eliminate sacroiliac joint pain with these simple exercises as recommended by a physical therapist. Get rid of SI joint hip pain symptoms fast.
START HERE! SI JOINT SELF ADJUSTMENT VIDEO: • INSTANT RELIEF! Sacroi...
⭐️UPDATED VERSION OF THE SI JOINT SELF-ADJUSTMENT: • IMMEDIATE RELIEF! Fix ...
JARED'S RESISTANCE BANDS/LOOPS: urlgeni.us/amzn/smallresistan...
WHAT IS MY SI JOINT?
Your pelvis is made up of three bones. You have two large iliums and one sacrum in the back. Where each ilium (right and left) meets the sacrum in the back you have a sacroiliac, or “SI”, joint.
WHY DOES MY SI JOINT HURT?
It is theorized that when your SI joint is “out of place”, or not seated correctly in its neutral position, this can be the cause of significant pain in your lower back/posterior pelvis area. This pain often refers up into the low back and occasionally radiates down the back of leg, but never below the knee.
WHAT CAUSES SI JOINT PAIN?
SI joint pain is most-often caused by pregnancy and especially multiple pregnancies. Your ligaments and pelvic ring in general have to soften and stretch for childbirth to occur. This in and of itself can elicit SI joint pain, but these bones don’t always return back to their completely neutral position after childbirth. Other common causes include slip and fall, trauma, and other major incidences that transmit force through this area.
HOW TO TREAT SI JOINT PAIN AT HOME
The first step in treating SI joint pain is you want to realign your pelvic bones into as comfortable and “neutral” a position as possible. This can be done via “muscle energy techniques” wherein you use the body’s natural muscles to pull the bones back into a normal alignment. This technique can be found at this video link: • INSTANT RELIEF! Sacroi...
After realigning your SI joint, it’s crucial that you perform strengthening and stabilization exercises that will help to “keep it in place”. A strong muscle is a tight muscle; you want the muscles that cross and interact with the SI joint to be as strong as possible so as to avoid future movement and pain.
The exercises presented in this video are my favorite home exercises to give to patients suffering from SI joint pain. They are simple and highly effective. Please watch the video in its entirety to learn all the exercises, and then consult the list below for unique times stamps to each individual exercise.
SI JOINT HOME STABILIZATION EXERCISES
These are the best home exercises for your SI joint. They require very little equipment and are simple to perform. These are the exercises I give to patients on a daily basis with much success appreciated; I hope you benefit from them as well.
CLAMSHELLS: (4:29): Lay on your side with your knees bent. Use your deep hip rotators to pull your knees apart.
SIDELYING ABDUCTION: (5:30): Lay on your side with your top leg straight. Use your hip abductors to lift your top leg up towards the ceiling.
BRIDGES: (6:56): Lay on your back with your knees bent. Contract your hip extensors and lift your pelvis up towards the ceiling.
SQUATS: (9:17): Stand with your feet shoulder-width apart. Drop down into a squat as low as you can comfortably go and return back upright to the starting position.
As always, thanks so much for watching my video; I hope it helps you out of some of the pain/discomfort that you might be experiencing.
As always, if you liked this video and found it helpful please hit the “thumbs up” button down below.
Also I would love to see you back here more regularly - if you haven’t done so already please SUBSCRIBE to this channel.
Finally - if you have any questions, comments, or suggestions for future videos you’d like to see from me please leave me a comment down below.
Thanks again for watching and I’ll see you again soon!
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🔗 UPDATED BEST EXERCISES FOR SI JOINT PAIN RELIEF: • Stop SI Joint Pain FOR...
🔗 HOW TO FIX UNEVEN HIPS: • How To Fix Uneven Hips...
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*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 T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Пікірлер: 601
Thank you so much! I will be Implementing these as often as I can!
@toneandtighten
4 жыл бұрын
You are welcome, Laurie Duncan! I hope they help!
This is so insane how well it works.. thank you so much for sharing it
Thank you Jared for sharing your valuable knowledge! I need to fix my left side SI joint pain quickly because I'm on a 5 weeks contract for work overseas. I did these exercises first thing in the morning and felt a whole lot better. I truly appreciate your tip!!
Excellent video, thank you.
Incredibly helpful video. I have so much pain in this area and am so excited that there is something I can do about it now. Thank you this will help me everyday!
@toneandtighten
3 жыл бұрын
You are so welcome! I hope this helps you!
Thank you so much The pain is really getting less with these exercises!
@toneandtighten
3 жыл бұрын
You're so welcome! I am glad to hear these are helping you!
Thank you for the video! I did these four exercises tonight and will continue to do them! First thing that has provided a bit of relief! Thank you again.
@toneandtighten
3 жыл бұрын
Wonderful! You are so welcome and thank you for sharing!
Hi Jared, thank you so much for all your doing. All of Your physical therapy videos are really helping me. I have two bad knees, left hip problems, neck problems, and shoulders problems. I’ve had a lot of falls in my younger years and mid years and had some therapy, but old injuries tend to hunt me.
@toneandtighten
3 жыл бұрын
You are welcome, Maria! I am glad my videos are helping you and thank you so much for sharing!
I love this too. You’re a saint for sharing this with us. Thank you thank you thank you
@toneandtighten
4 жыл бұрын
You are so welcome, Rob! Glad it was helpful!
Thank you you're a great teacher! Trying it now for the first time! Seems very effective
@toneandtighten
3 жыл бұрын
You are welcome and thank you for the compliment! I hope this helps!
This changed my SI pain in a matter of days it’s insane. Thank you so much
@toneandtighten
Жыл бұрын
Great to hear! You are welcome!
Yoga teacher here- these are great. Solid instruction for working with my own hyper mobility. Thanks so much!
@toneandtighten
3 жыл бұрын
You're so welcome, Stuart Jackson! I am so glad you see the value in these and thanks for commenting!
Thank you. I have been troubled with this for some time. Have seen practitioners (chiro/Acupuncturist) who have reduced the pain but nobody told me how to strengthen and prevent recurrence
It’s really helpful I do that as well be hard with a band for me because my left legs goes in Because I had a stroke, I got to fix my balance
These helped my knees, as well! 🥰
@toneandtighten
4 жыл бұрын
Oh I'm so glad, Suga momma! Thanks for commenting!
Foot inflection was everything! Thank you! Yes heel up made all the difference in where I felt the weakness!
@toneandtighten
Жыл бұрын
So glad it helped!
Amazing! THANK YOU!
@toneandtighten
3 жыл бұрын
You are welcome!! I hope this helps you and thanks for commenting!
Thanks again slowly healing but getting better every time i do these ..
@toneandtighten
3 жыл бұрын
You are welcome! I hope you continue to feel better!
Thank you for these. I am going to use these before and after my workouts.
@toneandtighten
3 жыл бұрын
You're so welcome, Charlene! I hope they help you and thanks for commenting!
That worked really well for me and my SIJ pain. Thanks for the clear instructions.
@toneandtighten
2 жыл бұрын
You're welcome! I am glad it helped and thank you for commenting.
Thank you! You really helped me. I need to go back to stay active. I know what I have to do, but sometimes I run out of time 🤷🏻♀️
@toneandtighten
4 жыл бұрын
You are welcome, Stella! I am so glad you found this helpful!
Great presentation. Each stretch well explained. Thank you.
@toneandtighten
3 жыл бұрын
You're very welcome and thank you for thee compliment! I hope these stretches help you!
Been doing these for weeks, my go to strengthening exercise after doing the companion adj/stabilization video first. Works wonders!!! My SI Thanks You!!
@toneandtighten
3 жыл бұрын
You are welcome, Tom! I am glad they are working for you!
I just had my right SI joint fused 8 weeks ago. My dr felt I was doing so well I didn’t need PT. Glad I found your site. I’m going to add these to my exercises I’ve been doing . I like how you explained the standing leg raises, because that’s what I’ve been doing. Going to do yours now laying down! Thank you!
@toneandtighten
3 жыл бұрын
You are welcome, Nancy! I hope these help you!
Sorcery! Witchcraft! If this were the 1600's you good sir would be burned at the stake for this magical ability to take away nearly a decade of untouchable pain in just 2 videos. 🤯🤯🤯
@toneandtighten
3 жыл бұрын
Ha ha, thanks so much! I am so glad you found this effective!
@phyllisreisert259
Жыл бұрын
Great, helped so much. Used the SI joint self immobilization video, then for 3 weeks, did stretching, core and strengthening. My SI join pain is mostly gone. The key is hard work and consistency. Thank you, so much.
@malikreativci4236
Жыл бұрын
Which video is the second one?
@phyllisreisert259
Жыл бұрын
10 best stretches for SI and back pain and best core exercises for back issues.
@1990hadley
11 ай бұрын
I also concur, ive been dealing with on/ off back pain from lifting for about 5 years, found these videos and its instantly improved it! I cannot thank you enough sir 🙏🏼
You are the Best 👏👏🙏🙏🙏
Thank you 🙏
Great information. I am doing these exercises from last month and I have lot of relief from pain
@toneandtighten
4 жыл бұрын
I'm so glad you're feeling better! Thanks for commenting.
GReat stuff dude Ur a champion
Doctor you are real life Saint helping people at home correct their serious stabbing S.I. pain! Thank you from the bottom of my heart!!!
@toneandtighten
2 жыл бұрын
You are very welcome! I am so glad these are helping you!
THANK YOU!! This was extremely helpful. Even as you explained the exercises you explained what they do and how they work. You gave so many details I desperately needed to understand my condition better and work towards improving it. Thanks!
@toneandtighten
2 жыл бұрын
You're so welcome! I am glad you found this video helpful and thanks for sharing!
You are the only person that says it goes out of place. Exactly what has happened to me and I am struggling to get it back. You are the only person who says that I have found on KZread. The rest deny it’s possible. I will try these. Been struggling for a year now and I can feel the bones moving over each other and my spine as a result. It feels terrible and I have lost a lot of strength as a result. Cannot do jiu jitsu since it happened and certain excuses.
Thanks for this! Pressing the heel behind on the side lying exercise makes a big difference!
Thank you so much for this. These exercises really have helped me through my pain. Its reduced it a lot.
@toneandtighten
2 жыл бұрын
You're so welcome, Melissa! I am so glad to hear these have helped you.
I am just seeing this video November 21, 2023 and I have had SI pain since 1997 and I did this today and tonight I feel so much better where have you been lol
Wow .. These excersises worked like magic..Thanks a lot
@toneandtighten
3 жыл бұрын
Great to hear! You are welcome and thanks for sharing!
Definitely very helpful!! Thanks!! 👍👍
@toneandtighten
21 күн бұрын
Glad it was helpful!
Thank you for literally saving my life with both these videos. I was about to give up due to the pain but after one round of these videos it’s given me relief so I’m positive if I keep going things will get a lot better 🙏 thank you
@toneandtighten
3 жыл бұрын
That is great, Gemma! I am so glad to hear that and you are very welcome!
@zhrmns1242
3 жыл бұрын
Hi. How many times a day do you do this?
@hyoyeongeneration
2 жыл бұрын
Hi how is your pain now? Is it gone?
@IzVlad
2 жыл бұрын
Update plz?
@liamburns8554
Жыл бұрын
Yes, update please
I'm soooo glad I found this! I've been strugglig for months with pain!
@toneandtighten
Жыл бұрын
Glad I could help!
Brilliant definitely works thank you
@toneandtighten
Жыл бұрын
Wonderful news! You are so welcome!
Thanks so much for this video. I've long suffered from SI joint, piriformis, etc. problems. The therapy always given to me was things like one-leg forward lunges, but that seemed to make it worse. I just followed your two-leg air squat and I could totally feel that it wasn't making it worse.
@toneandtighten
2 жыл бұрын
You are welcome, Stacey! I am glad you are finding these exercises effective.
Great video!! Thank you sketch Doctor❤❤❤🎉
@toneandtighten
10 ай бұрын
You're welcome 😊
Thank you, excellent exercises.
@toneandtighten
2 жыл бұрын
You are welcome! I hope these exercises are effective for you!
Great videos, thank you! Clear, concise and complete info to better care for myself and my patients. I’m a massage therapist with a variety of clients/patients and this is one of the most common issues across the board, whether from pregnancy, over activity, sedentary work, poor sleeping alignment. I’m so excited to pass along this self care tool. Thanks again for sharing your expertise in such an approachable way.
@toneandtighten
2 жыл бұрын
You are very welcome! I am so glad you found this video helpful.
Found this page after day 1 of a 6 day move (no company involved ha) & thank goodness I did! This and the stabilization video were so helpful and without those techniques I don't think I would have lasted through the whole thing! Will continue to use these :) Thank you!
@toneandtighten
Жыл бұрын
You are welcome! I am glad this was helpful for you!
Thanks dr. jared .
@toneandtighten
4 жыл бұрын
You're very welcome, Anjali Mundhe! I hope they help you! Thanks for commenting.
Thank you for this video!!!
@toneandtighten
2 жыл бұрын
You are welcome, Shannon! I hope this helps you out!
Great video! Thank you ❤️
@toneandtighten
2 жыл бұрын
You are welcome, Brittany! I hope these exercises are effective for you!
Thanks so much! My si joint went out during the coronavirus lockdown and the chiropractor and pt were closed. I did the movements with ball, belt and theracane and heard a pop and felt the movement at the pubic bone! Instant relief!!!! Great technique I will share!
@toneandtighten
3 жыл бұрын
You are so welcome, pat dixon! I am happy to help!
Years and years of treatment and pain…These are great! I’m doing them regularly and hope to never have SI pain again! But if I do, now I know how to adjust my SI joint. This us so incredibly helpful! Thank-you!!!
@toneandtighten
Жыл бұрын
You are very welcome, Andrea! I am so glad they are helping you!
Hi, thanks for the video, I have been getting pain in my right hip for 5 years and now get told it’s not Arthritis and just need to strengthen up my right hip, the exercises were really good! I hope the training starts to pay of 🙂
@toneandtighten
3 жыл бұрын
You are welcome, David! I am glad you found these exercises helpful!
Thanks for sharing this blessing and helpful videos. 🙏🏽🤍
@toneandtighten
2 жыл бұрын
You are so welcome! I hope this video helps you and thanks for commenting!
Thanks!
Great!
THANK YOU! Sensible advice. Going to give this a go.
@toneandtighten
Жыл бұрын
Glad it was helpful!
Excellent!
@toneandtighten
4 жыл бұрын
Thank you so much, Mary Anderson! I hope these things help you, and thanks for commenting!
Thanks a lot. It did a miracle for me..I couldnt get rid of the pain but this video helped me feel better again. Thanks and god bless
@toneandtighten
3 жыл бұрын
You're welcome, lexouri! I am so glad these exercises helped you and thanks for sharing!
These work wonders!! Thank you! #gratitude for this and the 1st part too for helping my SI joint
@robhillard5103
4 жыл бұрын
Saved my life after ten years of pain and a fusion.
@jamesworthy41.
3 жыл бұрын
@@robhillard5103 I have the same pain and had a mid spinal fusion. Did these exercises make it go away?
@robhillard5103
3 жыл бұрын
@@jamesworthy41. not completely. It does take the sciatica pain away and helped the crazy burning I thought was a bulging disc l4-s1. But it helps tremendously.
@robhillard5103
3 жыл бұрын
@@jamesworthy41. I had l4-s1 fusion
brilliant ,thank you very much!!!
@toneandtighten
3 жыл бұрын
You are welcome, Alan! I hope these exercises help you!
Great exercises. Very effective.
@toneandtighten
4 жыл бұрын
Thanks so much! I am glad they are helpful!
Great exercises and very helpful!
@toneandtighten
2 жыл бұрын
Glad you like them!
Thank you Dr.
@toneandtighten
3 жыл бұрын
You are welcome! I hope this helps and thanks for commenting!
These exercises really helped me. Thank you.
@toneandtighten
Жыл бұрын
So glad to hear!
Thank you so much for these SI joint videos. Recently I have had issues with joint dysfunction and was experiencing so much pain. After working through stabilization exercises and these strengthening exercises, i have So much pain relief now. Daily regimen incorporated. I am definitely subscribed! Thanks again!
@toneandtighten
Жыл бұрын
Great news! You are very welcome!
Thank you do much. I did the instant relief session and it worked. ❤
@toneandtighten
10 ай бұрын
You're welcome!
Thanks this helps so much, I'm 60 and have done rears of heavy repetitive work ,I'm strong lol but my one side of my body is so bad Im going to follow you to align my body properly, thanks
@toneandtighten
3 жыл бұрын
You are welcome, donna! I hope it helps you and thanks for commenting!
Very helpful. Thank you :)
@toneandtighten
3 жыл бұрын
You're welcome, Pizzo Pizzo! I am glad it was helpful and thanks for commenting!
Thank you so much for your video, from France 😉 Merci beaucoup !
@toneandtighten
4 жыл бұрын
You are welcome! I hope you find this helpful!
@raydah9816
4 жыл бұрын
So much ! Very useful !
Thank you for your input....have started as I am struggling with L4 and hip joint pain...also knee.
@toneandtighten
3 жыл бұрын
You are so welcome! I hope you find these exercises effective!
I like the way you explain the excercises. thank you so much 😊
@toneandtighten
6 ай бұрын
You're so welcome!
You’re the best. Thanks a lot ❤❤
@toneandtighten
Жыл бұрын
I appreciate that!
Thank you Jared! Was Suffering from the SI pain for the past 3 months, going through the physiotherapy sessions and all sorts of medications did not do any good, one session of these exercises and the pain was gone in a whoosh. Thanks a lot once again
@toneandtighten
2 жыл бұрын
That is wonderful news, Mohsin Shaikh! I am so glad this was helpful and thanks for commenting!
Thank you so much your hip flexor exercise has made me feel soo much better
@toneandtighten
Жыл бұрын
Great news!
Jared I love your videos. These exercises are great. I went through PT recently for SI joint and lumbar spine radiculopathy. The PT was having me do several exercises on one leg (we did the clam shells, bridges too). Your recommendation for staying on both legs or doing non weight bearing exercises, is this while building up strength? I haven't heard this before. So eventually would someone move to exercises on one leg? I'm just curious. Hope this makes sense. Thank you.
exactly the same exercises PT prescibed in hosp when my SI joint was injured with additonal exercises that have really helped. HIs instructions are second to none.
@toneandtighten
2 жыл бұрын
Wonderful news and thank you for commenting!
Love all of your exercise videos!
@toneandtighten
4 жыл бұрын
Thanks so much, Christina Fast! I hope you like this one as well!
@christinafast4459
4 жыл бұрын
Tone and Tighten I did 😁
Thank you for explaining by using the skeletal prop; it’s helpful to see where this tricky problem is. The exercises are awesome as well!
@toneandtighten
2 жыл бұрын
You are welcome! I am glad you found that helpful and thanks for sharing!
Great video..thank You
@toneandtighten
11 ай бұрын
Glad you enjoyed it and I hope it helps!
Very good instruction. Thank you! Can these exercises be performed several times during the day until a pain free state is achieved? And is alleviation of pain enough to determine that the joint has been effectively adjusted?
Thank you!!!!
@toneandtighten
3 жыл бұрын
You're welcome, Lori! I hope this helps you!
Seriously I'm so so grateful for this serious of videos, liking and subscribing like a mo-fo!
@toneandtighten
2 жыл бұрын
Thank you so much for your support, Brittney! I am so glad you are finding them helpful.
Grateful that you share these exercises here. Simple but effective. As another person below, I am also having a knee issue and would enjoy exercises without squatting ;)
@toneandtighten
Жыл бұрын
Happy to help!
Great video thank you so much
@toneandtighten
4 жыл бұрын
You are welcome, Suneth Silva! I hope this helps you and thanks for commenting!
@sunethsilva2720
4 жыл бұрын
@@toneandtighten yes it is very helpful.
Tysm! This helped me instantly :)
@toneandtighten
3 жыл бұрын
You are so welcome, Leah! I am happy to hear that!
Awesome Thank you for helping out !!
@toneandtighten
3 жыл бұрын
You are welcome, James! I hope you feel some relief from your pain and thanks for commenting!
@dikshantyadav4830
3 ай бұрын
@@toneandtightenplease help me
recommended by my physical therapist- thanks for your help.
@toneandtighten
Жыл бұрын
Wonderful! I hope it helps!
I love your videos. I'm a female senior and an wondering if you could make a video for guitar players. I did have bicep tendon surgery last year, but doing well because I still do my physical therapy at home. Thank you!
Thank you Jared, For you excellent knowledge. It’s very easy to understand and is helping me stabilize & strengthen my si joint and surrounding areas.
@toneandtighten
10 ай бұрын
My pleasure!
Exactly what I need! Thanks!!
@toneandtighten
2 ай бұрын
Happy to help!
I've been to 5 physical therapists in five years for SI joint hyper mobility on the one side. Nothing has worked although the SI belt helps somewhat. I'm excited to try these as they will be new for me! Thanks for posting!
@toneandtighten
3 жыл бұрын
You are welcome, Maria! I hope they help!
Even though I've been prescribed these exercises before by PTs, your explanation of how the SI joint is supposed to function shed a whole new light on it. Specifically, I never considered that a joint might not be meant to be flexible, so I wasn't thinking of increasing its stability. I suppose its function as a joint is for shock absorption rather than motion. So this helps renew my dedication to these exercises. Thanks!
@toneandtighten
Жыл бұрын
You are welcome and thank you for your kind comment!
Thanku very much sir very useful tips good explanation with nice excercise
@toneandtighten
Жыл бұрын
My pleasure! You are very welcome!
Thanks for help👍
@toneandtighten
2 жыл бұрын
My pleasure!
Thanks. These humble rubber bands do wonders!
@toneandtighten
3 жыл бұрын
You're welcome, Sarath! I am glad you found these helpful and thank you for commenting!
Did you try these exercises? How do you feel - did they help you? In case you missed it, here's the place where I recommend you start - this is how to put your SI joint back in place right at home: kzread.info/dash/bejne/kauI2pSSgJvNpMo.html Do that first and then come here for the stabilization exercises! Hope it helps you to feel better! 🙏🏼
@mariahayesalsoshak6675
4 жыл бұрын
I will stared tomorrow I just find your video and look like you are a amazing by the comments thank you I will let you know tomorrow..... god bless you for do this!🙏
@AM-dn1iq
4 жыл бұрын
Bro I am unable to do mist of these cos my hip starts cramping plz help
@gemmalouise9645
3 жыл бұрын
@@AM-dn1iq mine was the same so I did the first video and managed more. I think it’s a case of doing what you can and building up from that. We all have a starting point. So do your limit and then try again tomorrow 🙏 good luck 🤞
@naveenlife7721
3 жыл бұрын
@@gemmalouise9645 we are working glute medius muscle and hip external rotators. Forward bend straddle stretch also benefit to this
@sheilabrenner5867
3 жыл бұрын
⁰l⁰p0
Great video
@toneandtighten
3 жыл бұрын
Thank you, Lori Carver! I hope you find these exercises helpful!
Thank you!
@toneandtighten
Жыл бұрын
You're welcome!
Geez man feel the burn. Great as always. Thanks
@toneandtighten
2 жыл бұрын
You bet!
Thank you. Very informative. I am currently doing some of these exercises with my PT who suspects SI joint and lumbar inflammation. Since progress has been slow, I will be seeing a physiatrist next week. It will be interesting to see what he suggests.
@toneandtighten
4 жыл бұрын
You are welcome, Sharon! I hope these help!
Perfect in explanation
@toneandtighten
2 жыл бұрын
Thanks so much! I hope you find these exercises helpful!