if you have a stiff or locked up SI joint try this typically with SI joint issues we see a lot of compression of the back side of the pelvis like this and the pelvis is stuck in this shape to help open up and decompress that space we want to help move it into this position and this shape of the pelvis all you need is a hand towel rolled up about this thick and a foam roller also potentially a pillow for head support lay on your side and place the center of the towels pressure right here at the side top of your pelvis and have a 90° Bend at both your knees and your hips by using that towel to apply pressure to the side of that bone notice how it rotates that bone in like that and that is going to bias us towards opening up that space passively in the back side of the hip now all you need to do is very gently roll the top knee ahead of the bottom knee super slow until you feel like your low back is about to move in any significant way you might get a little bit of movement but we don’t want a lot and then inhale through your nose and roll that top knee behind the bottom knee just a little bit it’s very subtle and it’s very slow
29 Comments
I can barely walk right now, guess I'll give it a shot
Will someone help please.
Should I use this in both hips?
What side do we lay on? Painful side up or down?
Your T-shirt is in the way when you demonstrate making it difficult to see where to put the towel
Got it but how do I keep it opened up in the back? What is the root cause? Weak glutes?
Made no difference for me unfortunately.
Which is the bad side?
This exercise gives me a unstable SI which I initial feel better after it done but few minutes later I feel massive stiffness and pain on SI joints as I walk.
Is this the same guy on Corexell – the assistant?
Great tip 🙌 I struggled with SI joint pain for months, simple moves like this help a lot and what really boosted my recovery was adding the Healifeco foot spa in the evenings, it eased stiffness, reduced swelling and helped me finally rest better 🦶✨
Really awesome, worked instantly
Amazing trick for mobilization 😊
My joint popped. WOW. Amazing relief
If it’s the right side I’m having an issue with, which side am I putting the towel on?
Has anyone had si joint issues cause all the way down to calv sciatica?
Finally! A solution for hip joint!
This didn't work god help me
That helps me a lot
This just hurts my hip bone when I do it. Am I doing something wrong?
❤ Your video came to my rescue.
I was in severe pain and doubled over… could not walk from a sudden twisting lifting movement while not paying attention to the heavy grocery bags. Literally crawling to the iPad to turn on your channel for an SI Joint video I remembered watching one day and found this exercise. It saved me from days of agony. It was painful but then I found relief afterwards. Tender for the next couple of days but the lasting difference was unbelievable!
Thank you!!!!!!! It worked better than any passive physio treatments I would usually receive.
Currently taking one of your biomechanics courses. 😊 Building up more strength too!
Wow. Immediately relief. I have been trying to find a remedy for months! I would always have my PT guy do forced correction but this works! Thank you
thanks
Please 🙏 someone confirm this because I’m genuinely worried how long is this going to last it’s life changing, this pain make me think how fragile we’re been training my almost my whole life, I dropped something in the kitchen bent down to pick it up heard and felt click, that a month ago tried everything on the internet no cure, 🙏 GOD tell me this is it
Doesnt work at all. It just doesnt want to pop
This doesn't look simple at all
Pellow? Midwest?
Didn’t do anything
Oh my GOODNESS!!! I do this move without the props and it does help but it feels just not quite enough 😤. I’m going to try it with the towel. What a simple thing to do! Thank you, sir 🙏🏻
My Left one is stuck hurts and can’t fully straighten up my back without pain it’s happened on occasion after childbirth. Not before
Will try this later today. 👍🏼👍🏼