This exercise targets: sacroiliac joint
For this exercise, you will need: an exercise mat
Lie down on your back with your hips and head on the exercise mat. Both your knees are bent, and your feet are flat on the floor. Put your hands behind one thigh and gently pull the knee toward your chest. Slowly pump the knee at the top of the range of this motion three to four times. Make sure to leave your hips on the floor. Do not force the stretch, and ensure you feel comfortable while you’re performing it. Return to the starting position and repeat. Repeat the same motion with your other leg.
Before starting any type of stretches and exercises, always consult your spine specialist.
Exercises for sciatic pain from sacroiliac joint dysfunction will help you restore the range of motion and alleviate irritation of the sciatic nerve.
Do not force the stretch, and make sure you feel comfortable while you’re performing it.
Include exercises for sacroiliac joint pain in your routine pelvic stabilization. “Wall squats” to strengthen the muscles are one example.
Wall squats: Press your back against the wall and squat with your knees forming a 90 degree angle. Keep the weight on your heels. Repeat 10 times, 3 times a day.
Your doctor might also recommend pilates exercises, because they focus on stabilizing the pelvic girdle which, in turn, stabilizes the sacroiliac joint.
Number of repetitions:
Repeat this stretching exercise 10 times with each leg.