S-I JOINT INJURY, PREVENTION AND TREATMENT

As the Sacroiliac joint (S-I joint) becomes more and more involved in overuse, injury and rehabilitation, it is important to know what stretches and exercises can prevent or treat the area. Below are some basic stretches (asanas) and 4 progressive workouts.

  • S-I Joint Stretches
  • Camel
  • Childs
  • Cowface
  • Extended side angle
  • Lizard
  • Low lunge
  • Pigeon
  • Seated forward fold
  • Supine eagle legs
  • Triangle

FITNESS TIP: When treating tight S-I joints, also look at tightness in the opposite hip flexor area.

S-I Joint Basic Workout

  • Lying eagle legs
  • Seated forward fold pose
  • Camel pose
  • Childs pose
  • Triangle pose
  • Extended side angle pose
  • Low lunge pose
  • Lizard pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

S-I Joint Intermediate Workout

  • Reclined angle pose (lying butterfly)
  • Sphinx pose
  • Childs pose
  • Lying eagle legs
  • Childs pose
  • Pigeon pose
  • Childs pose
  • Lizard pose
  • Childs pose
  • Cowface pose
  • Childs pose
  • Hero pose
  • Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

S-I Joint Advanced Workout

  • Reclined angle pose (lying butterfly)
  • Sphinx pose
  • Lying eagle legs
  • Childs pose
  • Lying spinal twist
  • Seated spinal twist
  • Childs pose
  • Pigeon pose
  • Lizard pose
  • Childs pose
  • Kneeling split
  • Threaded plank, straight-leg pigeon
  • Childs pose
  • Cowface pose
  • Hero pose
  • Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.

S-I Joint Progression Workout

  • Childs pose
  • Sphinx pose
  • Childs pose
  • Lying eagle legs
  • Seated forward fold pose
  • Reclined angle pose (lying butterfly)
  • Camel pose
  • Cowface pose
  • Hero pose
  • Pigeon pose
  • Low lunge pose
  • Lizard pose
  • Triangle pose
  • Extended side angle pose
  • Childs pose

NOTE: Lumbar caution with too wide or too close stances; Knee caution with pigeon, king pigeon, double pigeon; cowface poses. Strengthen area with cobra, locust, airplane, bow poses.