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.

How To Release Knots In Your Glutes: https://youtu.be/eHii1qyr2cA

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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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if you’ve got pain or restriction over one of your si joints one of those bony lumps at the back of your pelvis chances are the side joints jammed and needs to be freed up sometimes this will even give you pain in your glutes down your outer thigh or in the front of your pelvis so here’s how to release it nice and quickly there’s four different techniques you can use to free up an sr joint and that one’s sr joints a little bit different so just try all four they’re pretty quick and see which one does the trick for you most people will get instant gratification a little click and they’ll feel better but in some cases if you’ve got a long term chronic case then just do all four exercises each day and it should free up over a week or two now if any of the exercises hurt a little bit just move on to the next exercise let’s start off by releasing the si joint into extension this is the one that works best for me there’s two ways to do this but in the first you simply do a single leg raise on the lifting up on the side that the joints restricted on do it slowly first of all see how it feels make sure it feels okay and if that feels okay do that a couple times a bit quicker and this normally releases my joint quite quickly and easily another way of extending the si joint is to simply lay a leg off the side of a bed so you hold on to your other knee to make sure your lower back doesn’t arch too much and just let the leg hang the weight of the lead hang on the side the joints that stuck now you can even wobble around a little bit or slightly flex your leg and then let it drop down a couple of times just make sure you do that gently though we’ve tried extension now let’s try full flexion to release the sr joint the easiest way to do that is to put the foot of the jamb side up on a stool or a desk or a kitchen bench and then bend that bottom leg so that all your weight is on this top leg and it flexes it fully you can even pull your knee towards your chest and then just hang like that for several seconds try that a few times just don’t do it if it hurts in the front of the hip that’s up sometimes flexion or extension but with a bit of resistance to create some torsion in the joint can work better and this can help to relax the muscles too so try this next one sitting or lying face up we do this in three different positions first of all bend your leg with the jammed joint to 90 degrees and then try to straighten your leg but resist with your hands and do that firmly moderately firmly for five seconds then do it in a slightly straighter position maybe holding below the knee this time five seconds maybe eight seconds and then you can do this in a more bent position for five seconds once you’ve done that you do the opposite you try to flex your leg against resistance for five seconds in the 90 degree position in the straighter position and the more bent position this last technique goes in a completely different direction instead of flexing and extending the joint it internally and externally rotates the pelvis and that prys open the front of the joint and the back of the joint sitting with your feet pretty close together put your forearm between your knees and then try to push your knees together for five seconds firmly then do the opposite hold your knees together and try to push in these apart for five seconds and then repeat that three times each direction if these techniques don’t work for you or you even feel a little bit sore after doing them you may have some instability in your sacroiliac joint and so you might need an si belt instead now this can often be the case on women that have been pregnant recently because the hormones in pregnancy can relax the s i ligaments to test that get the thickest belt you can and put it low on your pelvis just so it’s covering the bony bits at the back of your pelvis and just below the bony bits at the front of your pelvis then cinch it really tightly and walk around and see how that feels if that feels like a relief that means your s-i joints are a bit unstable and you need to get a sacroiliac belt and start wearing that while you’re active for the next four to six weeks to settle it down if your glutes feel a little bit tight too gluteal knots may be part of the problem so i’ll leave a link in the description box below to a video on how to loosen your glutes anyway i hope that helps let me know how you’re going in the comment section below okay cheers