Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Back › SI Joint Stiffness

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    • 08/30/2020 at 7:12 am #215393
      Patty LaushmanPatty Laushman
      Participant

      I’m new to TRS, 52 years old, and one of the two reasons I signed up is because I’ve had chronic tightness in my right SI joint. No matter how much yoga I do or chiropractic adjustments I have, I wake up uncomfortably tight, and lately, it never seems to loosen up during the day. It doesn’t cause low back pain, but as I’ve become stiffer, I’m becoming less and less active. I’m a backpacker, and I’m always in misery afterward these days. I’m randomly trying different exercises in the app, but I’d like to take a more focused approach to relieving this problem and enjoy movement again. What should I focus on?

    • 08/30/2020 at 11:16 am #215442
      Michael AlzheimerMichael Alzheimer
      Moderator

      Hey Patty!

      Often times issues at the SI joint can be linked to a tight anterior hip/lack of hip extension. The quadratus lumborum (QL) is often tight as well, which can cause an upslip of the ilium. I’d try working on these two areas to see if they are contributing to the issue.

      For the anterior hip couch stretch is a great go to:

      QL smash:

      Also try an SI joint reset :

      Here is another great video going over an overview of SI joint pain:

      Hope that helps! Let us know how it goes.

      Cheers,
      Mike

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