How to Stabilize the SI Joint

The sacroiliac joints (SI joints) are formed by the sacrum of the spine and the pelvis. These joints absorb shock transmitted through the legs and disperse forces from the upper body to the pelvis and legs. There is minimal mobility at the SI joints --- it is statically stabilized by ligaments connecting bone to bone, and it is dynamically stabilized by surrounding muscles. Ligament stability can only be improved through surgical reinforcement; however, SI joint stability can be improved by strengthening the muscles around it.

Things You'll Need

• Large exercise ball
• 1-lb. cuff weights

Show More

Instructions

• 1

  Perform the pelvic tilt exercise to increase stability. Lay on your back on a supportive surface. Bend your knees and place your feet flat on the surface. Tighten your pelvic abdominal muscles by pulling in your bellybutton, as you flatten your lower back. Hold for 5 seconds and repeat ten times. As you advance, add marching --- lifting each foot off the ground alternately, as you maintain the pelvic tilt.

• 2

  Sit on the exercise ball with your feet flat on the ground. Slowly lift one arm to 90 degrees, hold for 5 seconds; then, repeat with the opposite arm. Tighten your abdominal and lumbar muscles to maintain your balance. Repeat ten times. To advance, alternately march your legs while maintaining your posture on the ball. When you are able to complete three sets of ten, try lifting alternate arms and legs at the same time.

• 3

  Move into a quadruped --- hands and knees --- position. Lift one arm out in front of you while keeping your back and pelvis straight. Hold for 5 seconds; then, switch to the opposite arm. The same exercise can be performed by lifting one leg at a time. As you advance, lift the left arm and right leg simultaneously, hold for 5 seconds and switch to the opposite side. Perform ten times on each side. To advance this exercise, strap 1-lb. cuff weights on your wrists or ankles.