5 Effective exercises under 10 minutes:Pilates and PT for SI dysfunction, exercises for pain relief.

Hello Pilates lovers,
What Is the SI Joint?
Its full name is the sacroiliac joint. There are two of them in your lower back, and they sit on each side of your spine. I discusseda little bit anatomy of the Pevic bone 6 bones fused together like a heart shaped area 3 on the left and 3 on the right, iliac , sacrum and pubis But the SI joint is on the back area . Their main job is to carry the weight of your upper body when you stand or walk and shift that load to your legs. It is not fully fused together like out teeth that could be moved when injured.
What Does the Pain Feel Like?
It could be a dull or sharp. It starts at your SI joint, but it can move to your buttocks, thighs, groin, or upper back. My video is about a treatment plan, an effective lower back , sacrum and tail bone pain relief to fix and to target Low back pain and sometimes with Sciatic nerve irritation that I incorporated the Pilates based and Physical therapy exercises combination. You could also check my gentle Sciatic video if your have a worst Sciatica because it goes hand it hand sometimes with SI joint dysfunction. Here is the link of my previous video with a title Low Back Pain with Sciatic Nerve irritation Pilates based Physical Therapy exercises I recommend to do this video as well.

Annie uses her experience as a physical therapist and Pilates instructor to guide a Pilates specific routine with a program to target difficult to treat diagnosis such as low back pain with nerve involvement. The exercises will be stretching the back to extension, and if lying in the stomach causes more shooting pain down your leg then this is not the exercise program for you. It is best to start to stretch and do the 3 simple stretching and deep breathing exercises then if the irritation of the Sciatic nerve is much lesser as the day goes by, then slowly increase the repetitions and then continue the rest of the exercises and strengthening exercises for low back area and gluteal (buttocks) muscles in this video.
The exercises provided here are: from the beginning step by step
Start first with Deep breathing exercises with core engagement (inhale through your nose, exhale through your mouth while pulling navel in, keeping spine in neutral, squeezing buttocks then finally imagining not to pee to engage the bladder.)
1. M.E.T. Muscle Energy Techniques
2. Squeezing the ball or pillow or magic circle
(with knees bent, slowly squeeze the ball between your knees
3. Strap the belt around thigh (slowly with bent knee, separate the knees apart)
BRIDGING is the progression for number 2 and 3 exercises
4 Clamshell lying on your side (separate knees apart) and PLease Do both sides then progress this with sueezing the ball and wrapping the strap around thighs to separate.
5. Prone (lying on your stomach position) for gentle lift hip extension with knees straight then with knee bend single then double for progression

These are 5 Gentle and effective Sacroiliac strengthening and re-alignment with it's own twist of progression that could be covered in 10 minutes a day

Ended the exercise program with a child pose. To finally relaxes and lengthened your spine.

Please leave a comment for any specific question or concern about this video.

Thank you and enjoy!

#pilates #anniepilatesphysicaltherapist #spinehealth #backpainrelief #sciativenerve #lowbackpaindiscomfort #sacroiliacdysfunction #womenhealth #pelvicfloorstrength #planofcare #corestrength,

Subscribe to my YouTube

Facebook : Annie teaching vacation Pilates instructor, physical therapist @Pilatesphysicaltherapyannie

Instagram: @aPilatesPhysicalTherapist

Reddit: Annie-pilates
Tumblr: Annie pilates physical therapist

Twitter: Honeyannie07

Annie Pilates Physical therapist , recommend you consult with a physician before starting any exercise program. The exercises given here are not meant to treat, diagnose medical condition. Please stop if you have any increasing pain or discomfort. You understand that any physical activity can pose a risk and this channel you assume all risk and injury, you are voluntarily participating in these activities, assume all risk of injury to yourself.

-~-~~-~~~-~~-~-
Please watch: "Top 3 simple stretches Obturator Internus for hip groin pain relief;Assessment,Nerve glide,Treatment "

-~-~~-~~~-~~-~-

physical therapy,sacroiliac joint (anatomical structure),back pain,sacroiliac dysfunction exercises,sacroiliac joint pain,sacroiliac joint exercises,annie pilates physical therapist,annie pilates physical therapy,askdoctorjo,bob and brad physical therapists,pelvic pain,low back pain,sciatica,pilates at home,pilates sciatica,yoga with adriene,si joint dysfunction,hip pain,how to stretch sacroiliac joint,si joint exercises,si joint pain,pelvic instability,