Strengthening

As discussed, sacroiliac joint dysfunction is often related to biomechanical abnormalities such as leg length differences, which can cause muscle imbalances. It is important to ensure that all muscles surrounding the hips and lower back are strong, as well as flexible.

Hip extensors with band

Using rehabilitation band, attach one end to a fixed point and the other to the ankle of the leg to be worked.
Gently pull backwards against the resistance of the band, keeping the knee straight > Play video
Repeat this exercise every day, aiming to gradually increase the reps every 3-4 days.

Hip extensors on all fours

This exercise can be performed with no resistance initially as gravity acts as minor resistance.
Once this is too easy, use a resistance band.
Start on all fours and extend one leg out behind you.
When using resistance band, wrap the ends of the band around your hands and have the centre of the band around the sole of the foot > Play video
Aim for 2-3 sets of 10-15 reps.
This will mobilise the hip joint and Sacroiliac joint as well as work the larger muscles of the hip.
The same principles apply to this exercise as stated above.

Do not over-do these exercises. You do not need to be straining to force the last one out. More benefit will be gained by simply getting the muscles to work and then stretching them.

Hip flexors

With rehabilitation band lift the knee forwards and upwards against the resistance > Play video
Aim for 2-3 sets of 10-15 reps
Repeat this exercise every day, aiming to gradually increase reps every few days.

Hip abduction

Lay on your side, with the hip you want to work on top.
Bend the knees to 90 degrees and make sure the feet are in line with your spine.
Ensure you hips are stacked one on top of the other, and your lower back stays still throughout.
Keep the ankles together and lift the top knee away from the bottom one > Play video
Initially this should only be a small movement.
As soon as you feel the back is starting to twist backwards, then return to the starting position.
Repeat, performing 2-3 sets of 10-15 reps.
This exercise strengthens the hip abductor muscles such as gluteus medius.

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