How To Release Your Own SI Joint ...for Instant Gratification

Here’s 4 really quick techniques to self-release your own Sacroiliac joint for instantaneous SI joint pain relief. If you have pain or restriction around one of the bony lumps at the back of your pelvis, chances are your Sacroiliac joint is stuck. It can even refer pain to the glutes, the outer thigh, or the front of the pelvis. (Baer’s point) So here’s how to crack your SI joint quickly, at home, using 4 techniques (extension, flexion, a muscle release, and internal/external rotation).

Everyone’s SI is a little different, so try each of these Sacroiliac loosening exercises until you find which works for you. In a lot of people, the results will be quick—but if you have chronic, long term SI restriction, just do all 4 each day. It should loosen up over a week or two. If any exercise causes any pain or discomfort, just be sure to move onto the next exercise.

Just be aware that some people with SI joint pain actually have a loose, unstable Sacroiliac joint. If these techniques don’t feel good, or your SI feels a bit sore afterwards, you may need to wear a Sacroiliac Belt instead. (Very common issue in ladies that have been pregnant recently.) So, in this video I show you a quick test to see if your SI joint is a bit hypermobile. I recommend everyone does this test to be sure. It only takes 30 seconds or so.

0:00 Intro
0:20 Tips
0:44 Extension Release (2 options)
1:35 Flexion Release
2:04 Resisted Extension/Flexion
3:07 Internal/External Rotation
3:39 SI stability test

Tight, knotted gluteal muscles are often associated with SI joint pain too. So, check out my video on releasing your glutes to help make sure that your pelvic pain symptoms don’t come back.

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How To Release Your Own Mid Back

How To Release Your Lower Back

How To Release Joints At The Base Of Your Neck

Cricked Neck? How To Release Your Upper Neck
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#bodyfixexercises #PREVENTercise #bodyfixes

[BodyFixExercises]

Let me know which of these you liked the best

[AMcDub]

Wow the hanging your leg off the bed exercise was awesome! I didn’t feel a click but rather a deep stretch. I did both sides and when I stood up I was totally pain free!!

[MelissaBackwoods]

Thank you so much for this, I thought I had a disk injury but now learning it was an SI injury your exercises are very helpful. The leg hanging off the bed literally was the best I have felt in weeks!

[lovelexus]

I am a D1 athlete and your page changed my life. Thank You 🙏🏾

[rakeshlal]

I’m also very thankful for the video sir.
It worked very well. Within a day big changes noticed. A big relief.
I have been suffering pain for some time now.
Now I feel on road to recovery and better.

[kiranvinjamuri]

You are God sent! Your work deserves 100x appreciation!!

[AnotherOneAckap]

Thank you! Love your format, small videos, useful knowledge and instant action

[Gorguruga]

Getting relief from these exercises and others on your channel. Thanks for these invaluable vids.

[gary]

Ive had SI oint pain for years but I've started ramping up my trail running and its only made it worse. This is the first video I've foind that has been helpful. hopefully I'm feeling pain free after couple of weeks of these exercises 🤞

[carlosoliveira]

Wow, so far this is the best 1 I've come across so far, thank you😊

[KingsDaughter.]

O wow that's God send. I've had si joint trouble for nearly a year gets so painful it's debilitating.
I've done exercise 1 and it completely took pain away.
After half an hour in came back so I tried exercise 1 again and it went away again!!! 😲
I'm gonna be keep doing it to see if it gives me longer relief between exercises.
Thank you so much, I feel blessed this video appeared in my YouTube suggestion.
I've been wearing the belt too, but I found these exercises helpful

[youcancallmeana]

I really like your channel. Great advice without all the superfluous chatter. Thanks!

[elenaperez]

I love the single leg lifts! Thanks for the video!

[monicamestas]

You are the first channel that mentioned the little bumps a bit higher by the pelvic crest. What are they? Oh, I think you just said gluteal knots. Gonna watch that now. THANK YOU! Subscribed!!!

[Hasans]

I recommended your channel on Facebook and even LinkedIn. People need your help🙏👍

[reesevirgo]

This a great video very clear and helpful techniques. Thanks you

[TracyJordan]

Incredible! I'm gonna try this every night for a few weeks. Needed a simple program to follow for some postpartum hip release.

[jariz]

Please leave the link of your socks on description. So colorful. I love them !!

[nottheguru]

An amazing video clearly expressing the kernal of your thoughts & practice.
May I ask a question about prying open & closing the pelvis. When opening your hands you refer to that as "internally rotating the pelvis" (and the opposite for externally rotating the pelvis). Should your hand movements have been opposite RELATIVE to the verbal description?

[Pops]

The one that helped me was the laying back with leg on knee and the other hanging over yes 👍🏼