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 askdoctorjo.com And remember, be safe, have fun, and I hope you feel better soon.