SI Joint Dysfunction Exercises & Stretches – Ask Doctor Jo

SI Joint Dysfunction Exercises & Stretches – Ask Doctor Jo

Hey everybody it’s Doctor Jo and Spider Bear. Today we’re going to show you some stretches and exercises for an SI joint dysfunction. Let’s get started. You ready? So sometimes an SI joint dysfunction, or pelvic rotation, comes from either tight hip flexors, tight hamstrings, and/or weak hamstrings, weak hip flexors.So the first thing to start off with is some stretching trying to stretch everything out loosen it up to get everything back into place. So we’re going do hamstring stretch first, and there’s a lot of ways to stretch your hamstrings, you can check out my hamstring stretching video if you want, but I’m just going to use a strap to stretch today. So you lie down, if you don’t have a strap, you can use a belt or dog leash, something tight though. So not those bands, but something tight. And they’re nice when they have a loop, just put it around your foot. Keep your leg nice and straight, kind of lock it out, pull your toes up, and then use the strap to stretch it all the way up to get your hamstring stretch. So you should feel it through here. Sometimes people feel in the back of the leg, sometimes people feel it all the way down to the calf if you really use your foot a little bit to stretch that out as well. So hold that for 30 seconds, relax, switch the other side and do each side for 30 seconds, three times each. Then your gonna stretch your quad muscle, which has a lot to do with the hip flexors, so you’re going to wrap it around your ankle, roll over onto your stomach. Out it up on top right there. Put the strap around your shoulder and just pull until you feel a stretch in your quad muscle on the front of the thigh there. So the goal is to get the heel to the bottom as close as possible, you might only be able to go to about right here. You want the stretch to be comfortable not painful, just a little bit of tension in there, so hold that for 30 seconds, again do three on each side. Then you’re going to go into a butterfly stretch to stretch the groin area and the inner thigh. So just put your feet together in that butterfly position. If you’re tight, you might be a little bit further out, but pull them in as far as you comfortably can, and then place your elbows on your inner thigh and just push downwards. So again holding that stretch for 30 seconds and do that three times. And really try and hold it for the 30 seconds not a 123456789 10 but 123 a real 30 seconds, not a fake 30 seconds which some people like to do. Then after you do that, you’re gonna lie back down on the ground and then just loosen up those hips a little bit with a trunk rotation. So with this one, keep your feet together if you can, keep your knees kind of together, try and keep your upper back flat on the ground and your hips pretty close to the ground, and just rotate to one side. Just hold it there for about three to five seconds, and then rotate back to the other side holding it for about three to five seconds, and that’s just going to kind of stretch the lower back a little bit for you to loosen everything up around the SI joint. And again just do that about 10 times, five on each side holding it for about three to five seconds. Then you want to go into some strengthening, really trying to kind of get those hips back into place, you know if there’s that rotation, or that SI joint issue, you want to kind of strengthen the area, and you can do that with isometrics strengthening. So then you’re going to take a belt or some kind of strap and wrap it around your thighs close to your knees, so up top. But something that doesn’t give, so again this is not one of those resistance bands this is something tight. And then you’re going to push out into the belt for about three seconds, and then relax. So you’re going to do that about five times. The thing with this is sometimes if you’re out of alignment you might actually feel a little bit of a pop in the low back, and that’s just it trying to get back aligned, so as long as it’s not painful that’s not a bad thing. So again holding three to five seconds, doing that five times. And then you want to reverse it and then squeeze the other way. So you can either take a ball, or if you don’t have a ball just take your pillow and put it in between. This really so you don’t knock your knees together and then squeeze in. So again holding that three to five seconds doing that five times, and this is another one where you might feel a pop, and as long as it’s not painful pop that’s usually ok, that’s just your body trying to realign itself. And then the last stretch is going to be for those hip flexor, so it’s going to be in a lunge position. So the hip flexor that you want to stretch keep that leg down on the ground, the knee on the ground, and then take the other one and put it in front of you . Kind of almost in that lunge position. So this time, keep your upper body nice and straight and just lean forward where you should feel that stretch in that hip flexor right there. Now if you’ve been forward like this, you’re really not going to stretch that hip flexor. So try and keep that upper-body pretty straight and then just bring your whole body forward feeling that stretch right there, and again that’s 30 seconds doing three on each side. So there you have it those were your stretches and exercises for an SI joint dysfunction. Me and Spider Bear gonna go save somebody. If you have any questions, leave in the comments section. If you’d like to check out some other videos go to And remember, be safe, have fun, and I hope you feel better soon.

Comments (59)

  1. I need to buy that! I underestimate how important it is to stretch daily

  2. SI joints everywhere are thanking you today! 😉

  3. Fantastic work Dr. Joe…

  4. Very timely for me! Thanks!

  5. thank you,I keep learning from you,thank you for giving

  6. Thank you for this, how many times is it okay to do these or just as needed?

  7. in Dec. of 2015 I had laminecotomy facetectomy stenosis and discectomy of the lumbar spine. Ruptured in Feb 2016,very little pain etc done pt then on to a physiologist.But before and after that have done GREAT ! Now I am in pt for si joints.started on left but now 5 weeks in pt, seems to be moving to the right also.So I don't really know what to do.i feel like the pt is way to easy I am very flexible and I don't usually feel a stretch with the 16 things I do 2 times a day.Is it normal for it to go to the other side ?I cant seem to get any answers.Any advice would be soooo appreciated.Thanks

  8. Dr. jo …thank you for sharing your knowledge and expertise. I'm so depressed and hopeless over 3 months of chronic low back pain. After 20 chiropractic visits…no relief. He seems to feel it's coming from the si joint being stuck. I had an MRI which revealed 2 herniations with a tear and two bulges as well as a hemangioma. These are all small. I'm trying physical therapy next week. I cry daily. Please give me your thoughts. Also…where is your practice?

  9. are your knees together or slightly apart when you put the belt around to push out?

  10. Hi Dr Jo, where can we buy the strap your using to stretch? What do you think of SI Belts for SI injury and pain?
    Great video thank you!!

  11. How many times in a day or week this exercises should be done? and for how long? Great video! I have lots of issues with weak thigh muscles and external hip rotation problem which casue me problem my walking gait, even seems my thighs doesn't like my body weight which cause problems standing or walking. I kinda walk like wlaking on two sticks instead walking nice rythmic foot walking.

  12. Is it important to do these in this order? I have had SI joint dysfunction for years and my goal every day is to get the joint to move. It hurts every minute, Once in a while, I can get it to move, usually with the supine, bent knee abduction against resistance, but it goes back to "stuck" within minutes or hours. During the brief time it is not stuck, the hamstrings on that side cramp up. I prefer the cramps to the stuck joint, but would like neither. I have been in PT off and on for years, but the problem never goes away for more than a few minutes. I have done these exercises, but not in exactly this order.

  13. Are these exercises okay to do if your pelvis is hypermobile?

  14. What if it is a painful pop, though? I feel that while it is going in to place (this pop moment), something inside my buttock touches a nerve, and then when it popped it feels good again.

  15. maybe this is what Im looking for

  16. Before starting the stretches, one should warm up? If so, for how long? Is just walking around the house, continuously a good enough warmup? Thank you.

  17. Hi there…. how long does it take to strengthen your muscles and get back in shape where you can walk and run?

  18. can u suggest a lying down variation for butterfly stretch.. due coccydynia i m nt ablt to perform n sitting position
    i have a lt hypermobile si joint , rt hypomobile si joint.. also rt knee patella chondromalacia..pretty much y my rt hip turned out to be more stiff and wasted muscles around the thigh and glutes

  19. I was in agonizing pain all day, spent 2 minutes doing that exercise with the belt and all pain is gone!! thanks so much

  20. its spider behr!

  21. This will work if practiced daily it has for me

  22. Maam thank you ? love ur content ????

  23. I recently had an MRI done and it's suggested that I have degeneration of L5 to S1 discs. I just left the doctor's office and they said surgery would not be needed but all I need to do is stretches for a sciatic slipped disc and see a chiropractor in your opinion do you feel that this would work?

  24. Hi from Australia Dr Jo. Would an anterior pelvic tilt cause SI joint issues. Also my physio said I need to get a ball and roll out the piriformis muscle as it is really tender. Are all these related and how?

  25. thank you very much God bless you this is exactly what l need right now sometimes l think that l am going to wind up in a weelchair my thoughts are scary l know how it is to live every day with pain lots of pain and still l having to make a living it is very sad 🙁

  26. Would you recommend accupunture? And would it be ok for someone who has been suffering with SI joint pain to exercise at the gym? Thanks

  27. Theses exercises are so helpful ,thank you Dr Jo

  28. Do these exercises also target a si injury (such as a chiropractic ‏negligent thrust of one side of the joint) that generated numbness, weakness and tingling all over the legs and ‏buttocks?

  29. What if you do get a painful pop when you squeeze the pillow, ball or block?

    When I do the squeeze I sometimes feel a pop that is slightly painful in the Groin area. I hurt my Groin years ago (from dancing) and now I have S. I /sciatic /piriformis issues and I'm not sure if they are somehow connected. The SI areas are dibilitating the last year or so, so I've been trying to to strengthen the area. Amy help or suggestions would be much appreciated.

  30. Allah bless you for your help

  31. Mam can I do some yoga's for si joint pain plz give suggestions

  32. question doctor I noticed you were laying on the pillow as you were doing some of the exercises is that recommended

  33. Hey Dr Jo
    I've had this pain for a few years but last year after doing a few 10k's it has been a chronic pain which after several thousand £££££ & many Physios, Doctors,Sports Injury professionals etc I finally found a good Dr who diagnosed this issue & provided me with a cortisone injection and an exercise schedule similar to this one. I used your videos during my own research when trying to find out what was causing me so much pain and came across Tarsal tunnel syndrome etc but I am confident this is what has caused me so much discomfort & sleepless nights. I was born with Talipes but at 2yrs old had corrective surgery but now at 34 I've enjoyed a healthy lifestyle being physically active playing Soccer, Hiking, Weight training etc up until this last year. I'm hoping that by following this exercise routine it will help me get back to normality as your other videos helped me strengthen my feet. I find your videos simple and very beneficial.
    Many Thanks. AJ from Scotland

  34. My joint doesn't really go out anymore but I do have muscle soreness and myralgia paresthetica that I guess is from the hip still wobbling a bit. I am still working on strengthening to stabilize more, but am so thrilled with the level of mobility I have in my SI Joint. I am wondering what the limitations are once the joint is stabilized given that the ligament is permanently lengthened. I would like to return to Brazilian Jiu Jitsu (at a medium intensity of course) and running again. Does a small amount of extra wobbling in the joint affect it's health greatly, or is this something that one can live with and still consider it somewhat healthy?Love your stuff. Thanks for all the info.

  35. Is it normal to feel tingling behind the upper thigh(piriformis muscle) and down to your feet? I tend to sit a lot as much as I walk/stand on my feet all day. I also suffer from plantar fasciitis. Will these exercises help with the tingling?

  36. Dear Dr Jo. Do I have to do this video exercises one time a day or can I also do this 2 or 3 times a day? Thanks! Greetings from the Netherlands

  37. yeah I did this one and my knees went to incredible pain.

  38. Thank you, cute doggie too

  39. My gyropractor keep saying " yeah you have SI joint dysfunction but also your hamstrings are very short. This can cause problems all the time" i just did that exercises according to instructions and instant pain relief. I have hope on this exercises. Thank you sir!

  40. My right si joint has severe pain
    Is there any particular idea regarding rt si joint

  41. Dr.Jo I am a dancer /martial artist that has been suffering from Chronic S.I Joint pain for the last 2 1/2 years, I can't do anything I Love to do, My Life is miserable without functionality I can barely make it to work. It mostly has been my left side, but recently I've been watching videos to try and get myself aligned and strengthen the area and now it has switched to the right side. And it is still killing g me. What on the Good earth can I do to return to Functionality and working out again?

    Any help would be Greatly appreciated.

    Please let me know

  42. Does si joint dysfunction cause hip, knee, and foot pain? Im experiencing these issues :/

  43. Nice ..where can I buy those straps

  44. mam i go for long jump and in my si joint pain is too much

  45. cues are precise… great

  46. Have been in pain for weeks, trying tons of stretches and exercises, and after one session, I think I've found the right mix. Will keep at it and report back. 2x/day sound about right? THANK YOU! You're a great teacher.

  47. Thanks a lot madam for the valid Tips ? ??

  48. Thank you Thank you Thank you! —

  49. I am 70 and have osteoarthritis. I went to the ER last night with pelvic pain and lower back pain and was diagnosed with SI Dysfunction pain. I can barely move. Should I try these exercises and stretches or wait for the pain to subside a little.

  50. Overall your videos have helped me a lot. Thank you very much.

  51. Thank you for the relief hopefully I'll be able to combat this awful back I have been blessed with.

  52. Popped and pain disappeared completely. Thank you!

  53. Thank you ♥️♥️♥️♥️

  54. Works. I don't feel a relief of pain per se, but my back tightness and difficulty touching toes or picking stuff up is way better in just 1-2 sessions and daily knee squeeze and pushing out with knees against a band (3-5 x daily for a few seconds each).

  55. I love my pt they're better than the last one I had for sure. But, they only have me doing Cobra poses and a couple other things. Which helps keep the SI joint pain from traveling down my leg and my jaw and neck pain at least at a medium. I keep trying to explain that everything is too tight on both sides….but my left leg opposite of my si joint issue is locked up and until they both let loose this is pointless. They say until I'm pain free for 5 days I can't move on. so they have me doing these Cobra exercises every couple of hours. I believe it hurts me more than helps. Plus I have the right muscles in my neck that won't let loose. They have me doing neck exercises like chin tucks and leaning my neck back as far as it'll go. Any advice on how to talk to them about this so I can get them to understand and work with me on all the illiosoas's and the tightness in my neck/shoulders?

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