Exercises against pain in the SI joints

Do you feel pain in your buttocks and in the back of your thighs? Does the pain transfer as well to the area of your groins or pubic symphysis? Does the pain restrict you in daily activities such as walking into the stairs or stepping out of the car? If the pain is not a result of an injury, try out these exercise tutorials, they should help you to achieve relief from pain.

Sacroiliac joint is indicating the transfer between the sacral bone and ilium (hip) bone. You can also often meet the term SI joint. It is a stiff joint, that moves only in a small range, which is important for the position of the pelvis.

EXERCISE TUTORIALS

Návody 1 - obrázek
This exercise is designed for mobilization of the sacroiliac joint.
Návody 2 - obrázek
This exercise will thoroughly stretch your buttocks. Perform before and after any physical activity, sport (running, cycling, hiking…). If you do the exercise regularly, you will prevent overload of the muscles of the buttocks, knees, hips, pains in the back and lower back and sacroiliac joint. Exercise during therapy if you feel pain in your pelvis, lower back, hips and knees.
Návody 3 - obrázek
This exercise will thoroughly stretch your buttocks. Perform before and after any physical activity, sport (running, cycling, hiking…). If you do the exercise regularly, you will prevent overload of the muscles of the buttocks, knees, hips, pains in the back and lower back and sacroiliac joint. Exercise during therapy if you feel pain in your pelvis, lower back, hips and knees.
Návody 4 - obrázek
This exercise is optional for stretching the gluteal muscles and outer rotators of the hips. It is suitable when you have problems with loin spine, sacroiliac joint, hip and knee joint.
Návody 5 - obrázek
This exercise is ideal for strengthening the abdominal muscles and gluteal muscles, as well as for relaxing the muscles around the lumbar spine and lower thoracic spine, and it is also ideal for recovery of a correct position of the pelvis.
Návody 6 - obrázek
Illustration of a method, where thanks to easy exercises you can relieve your lower back and sacroiliac joint. We present you a tutorial, how easily you can exercise a pelvic tilt with balancing pad, which relieves lower back and stiffness in the tailbone area.
Návody 7- obrázek
Goal of this exercise is to straighten the spine and head, activate the core muscles, stabilize the pelvis, hip and knee joints as well as relaxing the sacroiliac joint.
Návody 8 - obrazek
Goal of this exercise is to straighten the spine and head, activate the core muscles, stabilize the pelvis, hip and knee joints as well as relaxing the sacroiliac joint.
Návody 9 - obrazek
This tutorial is ideal for improving the coordination, certainty and gentle movements, activation of the core muscles along the spine, coordination between breathing and movement, as well as relaxing the stiff muscles in the back. It is ideal to exercise even when you have problems with your lumbar spine, sacroiliac joint, hip joint and knee joint.
Návody 10 - obrazek
Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is suitable in case you feel pain lumbar spine.
Návody 11 - obrazek
Correcting the position of pelvis in a prone position, thanks to this exercise you will relax your muscles in the area of the lower lumbar spine and sacrum.
Návody 13- obrazek
Muscles of the legs are often shortened and affected by insufficient stretching. This exercise is thoroughly stretching the external parts of your thighs, hips and calves. When exercising regularly, it is possible to prevent overloading in the calf muscles, knee muscles, hips muscles, back pains, pain the lower back and pain in the sacroiliac area.