Automatic mobilization of the sacroiliac joint - moving knee forward

Goal of the exercise:

  • Mobilization of the sacroiliac joint
Default position
  • Kneel down and place your hands down before you
Phase 1
  • Move the weight from the left leg to the right leg
  • Push the lighter leg (left leg) towards the right hand
  • Stay a short while in this position and keep breathing
Phase 2
  • Return the leg back to default position
  • Repeat the whole exercise
Exercise video tutorial

Common mistakes

  • Not keeping straight back
  • Bending the elbows
  • Lifting the shoulders up
  • The head “falls” in between the arms
  • Bending the torso during the leg movement

How often to exercise

  • If you have problems in area of sacroiliac joint, hip, spine or buttocks
  • Exercise 2-3 times a day
  • 8 rounds per each side

Videos that might interest you

youtube

Activation of the core stability + Diaphragmatic breathing

youtube

Activating the Core Stability

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Mojžíšová - Fetal position

Related exercises

Activation of the core stability + Diaphragmatic breathing

Goal of the exercise: Activation of core muscles which allow to hold good posture Stimulation of thoracic diaphragm - main…

Activating the Core Stability

Activation of the core stability + Diaphragmatic breathing Goal of the exercise: Activation of the core muscles which allows you…

Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is…

Mojžíšová - Fetal position

Goal of the exercise: Relaxing the loin area and pelvic floor

Mojžíšová - "airplane" - variation for thoracic spine

Goal of the exercise: Mobilizing Opening the thorax Stretching the chest muscles

Mojžíšová - Cat position - variation for thoracic spine

Goal of the exercise: Mobilization of the thoracic and lumbar spine Lets exercise in three different positions: Placing palms of…

Mckenzie retraction

Concept of this exercise comes from a physiotherapeutic method McKenzie. This method is effective against back pains, when the intervertebral…

Stretching the backside of the thighs

Muscles in the back side of the thighs (hamstring muscle) often tend to get contracted which may create pain in…

Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is…