3 SI Joint Stretches For Proper Sacroiliac Motion

Got back problems you can’t quite trace down? Have pains in the butt that you haven’t been able to figure out? Problems in your SI joint might be the culprit.
Read more here: www.precisionmovement.coach/3-...
NEW ROUTINE for Hip Mobility and SI Joint Pain: www.precisionmovement.coach/o...
There's not a lot of motion where the SI joint is located. Research shows there might be up to two degrees of motion, but if it's completely stuck that can result in low back pain or even radiating pain down the leg and sciatica type symptoms.
With these techniques we want to ensure that our SI joint is moving properly. Oftentimes the SI joint gets stuck because it's loose and unstable and then it gets stuck in a position it's not supposed to get stuck in.
So add these to your routine to keep the muscles active, and remember not to be passive when doing them. Actively contract glutes, adductors, quads, hamstrings and that's going to help you to build the stability and the strength you need to ensure that the body just doesn't tighten back up.
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For more training tips, connect with me on Facebook: / precisionmovement.coach
And visit the blog at www.precisionmovement.coach/

[@fsalam]

First things first!! I saw this video about a month ago, remembered exercises 2 and 3, did it after a few days, got relief for the first time in 1.5 years(YES) but couldn't remember the OP and so couldn't leave a positive feedback!! Now I found him again and thank you for these exercises. I can say that these exercises have for the first time resulted in a quality reduction in my pain of about 60 - 70%. A bit about myself. Now 51 years old, have been suffering from sciatica and a some tingling too. Mostly gets the pain while sitting on soft surfaces, trying to stand up from sitting positions, getting into a car, waking up from bed etc. Not a problem otherwise including walking most of the time. Started since 1.5 years ago. Tried orthopaedic, chiropractor, quality physios and also ayurveda. I did a MRI initially itself and it revealed slight L5-S1 bulges. I believe this threw most doctors off track convincing them that my issue was the disc bulge. Except the chiropractor, which gave me temporary relief, none of treatments work worked frustrating myself and the doctors. The physio was good and put me logically through several and committed cycles of exercises, to no relief. She also suspected piriformis issues in between and again drifted back to disc bulge cycling through exercises at different angles. I knew that the physio was good and logical except that the MRI was what was throwing her off. I began to suspect SI issues after reading through internet since intense physiotherapy for disc bulge did not give relief even in 5 months. I tried several videos from KZbin but to no relief and always disappointing. I toyed with the idea of prolotherapy and even fusion surgery. Prolotherapy is not available in India and the pandemic came in between. I came to know from customer feedback that the fusion surgeries have high rates of dissatisfaction. That's when I came across Eric Wangs video and after a few days decided to give it a try. Since a few days passed, I forgot the 1st exercise(supine one). My symptoms improved dramatically the next day!! Still nervous over a lot of failed techniques, I decided to continue over a few days and see. The relief still holds after 2 weeks( touch wood). By then, I couldn't recollect Eric Wang's or page and was feeling bad about not leaving a feedback for others. What I believe now is that, no set of exercises work for everybody. All SI sufferers are different( hyper mobility, hypo mobility, anterior/posterior tilt, position where the joint is stuck etc). If you are a sufferer, please don't lose heart when certain exercises don't work. There are others that might work for you. These hip issues are indeed difficult to diagnose. Even an MRI need not help. Hang in there. Thank you Eric Wang@@

[@PrecisionMovementCoach]

Thanks for the progress reports and for sharing your thoughts!

[@archanavasudevan268]

Thanks Fawzy for your detailed feedback. I am on the same boat, among Herniated disc, Bulging disc, stenosis and degeneration, which are identified on MRI but believe issue really is SI. What symptoms did you have

[@fsalam]

@@archanavasudevan268 sitting on soft surfaces, standing up from sitting positions, getting up from bed in the morning, lying on your sides in bed, getting in/out of car but fine otherwise, including walking, playing badminton etc. I am happy to note that the relief has persisted, touch wood, since I started working out heavily strengthening my core and back ( I believe important to do this only after some relief or under guidance of a good physio). Happy to have a chat with you if it helps.

[@archanavasudevan268]

@@fsalam Thanks! I cannot imagine playing at all, I cannot bend (literally to any level) or add high-intense exercises such as jogging even. but other symptoms do match, I have issues sit/stand, getting out of car, side changes on bed. I used to have excessive muscle spasms but that's getting somewhat better now. I am also in to PT to strengthen core , doing it for 3+ months but I see this as a long-term thing. Do you do anything more specific for SI joint? how long has it taken for pain to go away? really appreciate your help!

[@fsalam]

@@archanavasudevan268 forgot to mention that my main symptom was sciatica(radiating pain through the hip, side of your leg...even into the calf muscle). Otherwise, your symptoms look kind of similar to mine, but like I said before, the source of pain could still be different. It is the nature of these pains. If you do not have sciatica/tingling, whatever I have researched tells me that the issue is not very serious. When you say you believe it is a long term thing, I hear you. I used to believe that too. I am sure all the PTs helped my recovery in some way. But, these exercises from Eric Wang gave me significant relief in 3 days. Let's say about 60%, and lasting one(touch wood). I gradually built on my work out from there. Exercises like squats and planks then helped me recover(atleast I believe so), and occasionally doing these Eric Wang exercises when I wanted some relief. The tinglings persisted like 4 - 5 months and now happy to report that I am close to a 100%(again touchwood). Just to build some belief that this can be solved, I would visit a chiropractor if you have access to one(I am in Bangalore and there are good ones). You would get instant relief for couple of days. They may even suggest some good exercises( I was doing intense McKenzies using towels months on end without any relief, as suggested by my PTs). However you need to be careful about singing up on some costly packages. Happy to help

[@johnk963]

I must have watched more than a dozen videos for my SI joint pain before this one. This is the only one that obviously provided relief within minutes. Thank you so much!

[@PrecisionMovementCoach]

AWESOME

[@beyourselfmusic_1986]

same here. I have been testing the 2nd and 3rd excersises in this video for the last 2 months and they work for me. The thing I was waiting with my feedback is that I tried a lot of moves in the last 12 months and they were part or no solution. maybe there are different causes of SIJ pain and this moves can treat mine. I even do the 2nd move with feets closed together. Thank you!

[@CuCu-om2nz]

This worked for me instantly. Radiating pain vanished. Thanks Coach Eric Wong.

[@postwooh]

Hello i m a bit confused. I cant understand the third exercise: yiu say to keep the back leg straight but then you say to alternate flexing between back and front leg. When i flex the front leg the back leg is straight and viceversa? Thanks

[@Dalonghair]

postwooh Keep the back leg straight throughout. The front leg should alternate between flexion and extension.

[@bhaktideb6841]

Oh my goodness! Stabilizing the sacrum.....makes so much sense! Ive been doing Yoga and I keep re injuring myself in constant pain. You are the first person who ever explained the way the SI joint moves and how it can be overstretched and need to be stabilized. I learned something new. when I did the movement exersises I could feel my sacrum and SI joint say "Thank you!" Am very greatful Eric. Namaste!

[@PrecisionMovementCoach]

You are welcome...thanks for following along.

[@cyndiduncan7795]

I've watched a lot of SI joint videos and this is the first time I've seen these exercises. Thanks!

[@PrecisionMovementCoach]

Glad that you found something new :)

[@rice2cu5881]

you have saved my joints multiple times in a single year already, thank you so much.

[@PrecisionMovementCoach]

Happy to help!

[@sunflowerdancecom]

Very precise exercises these are for correcting the core muscles and joints. When done properly for 15 days am/pm for an hour each session, the chronic back pain, sciatica, limping, imbalances in gait , will All go away... Remember exercises can do some magical cures for muscle imbalances and associated issues, which money or meds can not do. A face full of agonising pain, 32yo female, sedentary sincere office worker, for last 5 years, I saw it lighted up with a smile, and her husband cheered her up and praised me , when I showed them, its curable but requires hard efforts, mighty hard work , practice, for a month, and then an acceptable changed life style. My heart felt thanks to you sir I am just a yoga coach, 70yo. After writing this , I saw other comments, and I was happy I was not wrong in my opinion and judgement, a precise one. A man who removes pain is god sent.

[@PrecisionMovementCoach]

Well said.

[@aaltoiz]

Just wanted to say I've done these a couple times through out the day now for the first time ever and I'm currently pain free! Started the day stuck and in pain as I've been most of the time for years and tried pretty much everything to get better with no results.. So thank you very much. I'm more hopeful than ever to get my mobility back. Also added in some pelvic strenghtening to keep things in place. Been moving around all day and still no pain or even stiffness as I'm going to bed now which is unheard of for me. Amazing, thank you :)

[@PrecisionMovementCoach]

Sorry about the late reply. It's awesome to read about your progress. Let us know if you ever need more advice or assistance :) - Coach Joshua, Team PM

[@francoiswaterbee8376]

I know this comment comes after 5 years, but these stretches are the most efficient ones I found for my hips and legs pain problems. Thanks so much for your help!

[@PrecisionMovementCoach]

Happy to help!

[@hisremnant]

Thank you so much for the very gentle exercises and easy to understand explanation. With SI joint pain that spread to the hip, tailbone, and groin, I haven't been able to walk much. These stretches have provided immediate relief (and pops!). Can't wait to get back on the treadmill and start working on hamstrings when I'm well.

[@PrecisionMovementCoach]

Glad that you liked it :)

[@LayLayLouise]

Have just found you via recommendations and I need to thank you with all of my heart.. as a stay at home mum with no transport currently i cant get to a physio, but after having twins and now currently pregnant, my SI Joint pain is preventing me from being and doing the best i can for my kids, thank you, thank you, THANK YOU!!

[@PrecisionMovementCoach]

You are very welcome :)

[@andrewevans7305]

I have spent fortunes on physio fees to alleviate SI joint pain. Two goes at these exercises and it has gone. Fantastic, many thanks

[@PrecisionMovementCoach]

I'm glad that I could help out and save you some $$$

[@UEM]

My sacrum was definitely out of place. I did these exercises and my SI joint popped really loudly and I feel no pain now. Thank you so much! Just knowing what the problem is helps so much and the exercises are now in my daily regimen. Thank you again!

[@PrecisionMovementCoach]

You're so welcome!

[@elnini415]

This guy fixed my meniscus before a fight -forever grateful

[@PrecisionMovementCoach]

Awesome to hear! How'd the fight go? MMA, boxing or smth else? - Coach E

[@zack_120]

The #2 and #3 exercises are really nice which simulate the most frequent motions of the SI joints when working and running. Will try these to strengthen my SI joints! Thanks for showing the tricks.

[@barbaramontgomery8984]

Thanks for this teaching moment. You pop up on You Tube just when I need info on a particular issue. Yup, SI Joint stretches you showed helped me immensely. You are the best!

[@cjachett]

I've tried so many exercises and stretches to help my weight lifting induced SI issues, but these are the ones! I'm going to do all of these before doing squats/deadlifts from now on.

[@PrecisionMovementCoach]

You got this!

[@edwardponder66]

Wow man, after watching Connor Harris I finally figured out that it was my SI (didn't even know what that was!) causing my hip impingement. After spending the last few years figuring this out I finally came across your video which has, by far the most simple and effective exercises for opening my hips. Wow, thank you!

[@PrecisionMovementCoach]

Yay! We are so happy that you found us and thanks for sharing. Keep us posted on your progress :) - Coach Joshua, Team PM

[@chenellelovellphillips2388]

These exercises are making a big difference. My SI joint has been a source of pain and reduced flexibility for a few months owing to holding, lifting and the twisting actions involved in looking after my 18 month old who loves to be held by his mommy. Stretches provided temporary relief but by incorporating these exercises I no longer feel pain in regular activities. Deeper flexibility is returning and if I skip a couple of days I don't feel as if I'm starting over again.

[@PrecisionMovementCoach]

That is so great to read!

[@mls3555]

Thanks for showing gentle movement excersizes that help to get the SI joint tracking properly. I did this & then a couple of specific stretches & did this again. I had some minor popping & I feel much better (95%), feels like it's unlocked & now has movement. I will do this a few more times throughout the day & see if the last bit will go bavk where it belongs. THANK YOU!!!😊

[@PrecisionMovementCoach]

Thanks for sharing! We really appreciate you trying it out and for letting us know. - Coach Joshua, Team PM

[@MrFtothelo]

I'm dealing with pain and feelings of instability in the SI area since a whiplash injury in 2013. Xray and MRI didn't show anything that could cause this and every doctor or physio who examined me said that there's nothing unstable, rather not that mobile how it should be. I tried so much strengthening and stretching exercises over the last years but nothing really helped constantly. But the Hinged Alternating Knee Flexion/Extension nealry solved that Problem within two weeks!! I can't tell how thankful i am, finding your channel. Greetings from Germany

[@PrecisionMovementCoach]

Awesome man, great to hear it helped! Thanks for sharing your results.

[@natashaholmes7735]

EricWongMMA same here, i have had a pain for so long and today it stopped after trying your stretching. Thank you so much. I am from Australia 😉

[@MrFtothelo]

@ Natasha Holmes What helps me a lot too, is biking. When i come home from 1-2 hours of mountainbiking im complete painfree.

[@frangaschgalvan7323]

Sorry mrftohelo how you fix this

[@sandinista138]

Hey my dude thanks a million for those exercises....been having bad nerve pain radiating from my hip..my chiropractor mentioned my SI joint being a cause...I felt a big difference today after trying thse out.....

[@PrecisionMovementCoach]

Great!

[@valentinaprihradska4285]

Thanks Eric. I really like all exercises. I think those the best. I am watching and doing every day. Have problems with my shoulders all my life. Let start from scratch. X

[@PrecisionMovementCoach]

Thanks for following along!

[@EliotYTFamous]

Just wonderful. Wow. Totally loving the stability these exercises are offering. Thank you. Rehabbing a fused spine from 20 years ago. Lots of imbalances and pain throughout my 36 year old body. Gratitude for what you offer 🙏🏼

[@PrecisionMovementCoach]

Glad that it is helpful!

[@gregorio6966]

Thank you! I have a history LBP and this worked like a charm form guarded mobility to 0/10 pain in 10 min or less! Excellent instruction!

[@user-sf1mu6un1i]

I am Doing the bicycle exercise and had given immense relief !! I suffered for months !! Thanks soooooo much for this. DO I need the others or should I keep doing the bicycle for now ?

[@kentbolland5814]

This stuff *really* works! I used to have sacroiliac problems occasionally popping up which would always culminate in terrible back pain, only curable by several visits to my chiropractor. I dreaded those occurences, which happened maybe a couple of times a year. Since I learned about Eric's exercises, whenever the SI joint begins to be troubled I do these, and that ends the problem!! Actually the first, the cycling, exercise ALWAYS works, but I do the other two anyway.

[@PrecisionMovementCoach]

Nice work :)

[@crystalrobinson3854]

Oh my goodness what a relief this video has done for me. I have been in pain 4 years I have gone to physical therapy and it helps a little but this is the fastest easiest way to relieve my pain! Thank you so much.❤

[@PrecisionMovementCoach]

You are welcome and glad that it helped!

[@KittyGetAway]

Great video - haven’t seen these after googling and KZbin searches. Nice information and good description throughout movements :)

[@PrecisionMovementCoach]

Glad that it was helpful!

[@user-lk1qx7gb5o]

Thank you. I find you to be the most precise in movements and educated about the anatomy.

[@PrecisionMovementCoach]

You are welcome and thanks!

[@Germatti13489]

I also found great relief from laying on a chair, on my stomach, raising my legs up behind me.

[@PrecisionMovementCoach]

Great tip!

[@TonyMcKinney03]

That’s first one was a game changer

[@PrecisionMovementCoach]

Glad it helped!

[@anitasapra]

I have been having si joint pain for more than a year now since I slipped on a wet floor and fell down in 2019. I am so happy to find these exercises to do from your video. Thank you so much! Sometimes I feel like my si joint has become locked in one position and then it is so hard to walk. The pain travels to the back of my thighs too from that joint. Like a muscular pain. I also cannot bend to pick up anything if something falls on the floor. I really hope these simple exercises you show here will help me make the joint more flexible. Thanks so much again. Also, I just subscribed to your channel. 🙂

[@PrecisionMovementCoach]

Thanks for sharing your story and we hope that the exercises help...You got this!

[@stephss]

I wish I saw this 5yrs back.... better late than never. ty✌🏽

[@PrecisionMovementCoach]

Indeed.

[@armwrestling_nerd]

Wow ! Thank you for those tips. Just doing the first motion really made the magic needed to release the pain .

[@PrecisionMovementCoach]

Nice!

[@sh4f660]

Eric wong I thank the Internet for you, osss! Have you done a video on functional leg length discrepancy? If not do you have any advice for this? Once again thank you for your work, it has helped a lot with my injuries!

[@carolynnorton8880]

i just did these exercises watching your video and already feel a difference. i have a job the requires a lot of bending causing pain in this region. ill add these exercises to my daily to do list!! thankyou!!

[@PrecisionMovementCoach]

Awesome...keep it up!

[@jenniferdudfield4947]

Wow thank you .The asymmetrical hinge did the trick perfectly!!

[@PrecisionMovementCoach]

Awesome!

[@heatherleann80]

I was just diagnosed with inflammation in both my S1 & S2 joints so I hope these exercises help!

[@PrecisionMovementCoach]

Let us know how it goes :) - Coach Joshua, Team PM

[@dianekristensen6624]

Exercises #2 and #3 work amazingly well for me to eliminate pain.

[@PrecisionMovementCoach]

Awesome!

[@jamilsmith8981]

Thanks bro! That last stretch fixed my hip.

[@PrecisionMovementCoach]

You're welcome!

[@jpmcfluffies9451]

I just wanted to say thank you so much for these! Ive been trying to do SI joint stretches on the floor and my lats are so tight its no bueno. These are much more effective and I really feel the stretch. Thank you!

[@PrecisionMovementCoach]

You are welcome and keep up the good work :)

[@katanamaru1]

Thank you sir! Movement 2 just brought so much relief! I didn't feel anything while doing it, but as soon as a straightened up I instantly felt relief!

[@PrecisionMovementCoach]

Glad it helped!

[@alishaer2756]

This saved my life literally! 😇 how often do you recommend doing these?

[@PrecisionMovementCoach]

Happy to help! 2 - 3 times per week is sufficient :) - Coach Joshua, Team PM

[@tennisisphysical]

awesome. just what i needed.... my si froze up 2 days ago. perfect timing. and fast, immediate results

[@patrickeirich2850]

These were the best excersises which have helped me. Thanks!

[@PrecisionMovementCoach]

Glad you like them!

[@AstiAlexandria]

I love your unique style! Thank you so much.

[@PrecisionMovementCoach]

Thank you so much!

[@ronallen8828]

I hate to be yet another one of those people who says "wow, this really works"...but....wow!

[@PrecisionMovementCoach]

Nice!

[@TheLeoGamer17]

Been suffering from SI joint pain for the past two years. It gets inflamed and I have to go to my PT to release it. Found out it was because of a shortened hamstring in my right leg, more precisely my proximal lateral part of my biceps femoris. Felt a bit of pain in the muscle near the SI joint in the first exercise but felt good with the others and I see positive feedbacks. You think I can do these before I try dead-lifts, squats and Olympic lifts? Thanks!

[@PrecisionMovementCoach]

Go for it :)

[@RoamingD]

I'm a little bit scared to try these since tilting forward at the waist really brings on pain for me, but I'll give them a shot. I've been instructed to do some of the supine SI exercises, but these are new to me.

[@PrecisionMovementCoach]

How did it go? How are you now? - Coach Joshua, Team PM

[@matthewbell1968]

Excellent, highly professional video thanks for sharing your knowledge Eric 👍

[@PrecisionMovementCoach]

Glad it was helpful! Thanks for the feedback :)

[@moonstone4475]

Thank you Eric! You are absolutely great at what you do and really cool too!

[@PrecisionMovementCoach]

I appreciate that!

[@chadkincham]

When I was about 13, one leg muscle somehow got pulled and was painful, went to an Osteopath who said my SI was out, and pushed it back in while I bent over the table. That fixed the pain, but I limped for weeks. I don't understand how it got out in the first place. Now all these many years later I'm having piriformis syndrome.

[@PrecisionMovementCoach]

I'm sorry to hear about that. Did you try out the exercises in the video?

[@mariaestrada6736]

I’ll try this ASAP, this SI pain is killing me and taken me away to the gym !!!

[@makstod6903]

Maria Estrada just wanted to let you know that you are beautiful and loved!Wish you all the best,never give up!Life is a dream!♡♡♡

[@JimmyVu415]

Maria Estrada how are you feeling now?

[@saraedren1648]

Thanks 💞I appreciate your support ! Suffering from one stuck and one really loose joint. The stiff one” klickt “and start moving after 10 reps and revealed the pain around the mobel side. Really really nice! 👍🏻

[@maryanderson8746]

I’m having an issue with high hamstring tendinopathy on the same side as my SI joint pain. Are these exercises a bad idea with hamstring issues?

[@PrecisionMovementCoach]

It's worth a try. Also, check this out: kzbin.info/www/bejne/f3LdippmmJ6hi5o - Coach Joshua, Team PM

[@brendamargretc7961]

Thank you so much for your explaination.

[@PrecisionMovementCoach]

You are welcome :)

[@whitetiger432]

Mr Wong my right so had been locked for 6 months. I thought I was going to need my second hip replaced. Your exercises are working I have less pain when walking some poping. I had the same problem with my left hip in 2003. Wonder why our doctors do not tell us of this simple solution? Could it be $... THANK YOU

[@PrecisionMovementCoach]

AWESOME to hear! To give them the benefit of the doubt, doctors just aren't taught this type of thing in school. That being said, much of the research and their curriculum is tied to pharmaceutical profits, so at the end of the day, the medical system is flawed.

[@polymathism]

Dr’s have two tools in their toolbox... Drugs & knives.

[@katherinejaconello7334]

Doctors don't know much about the human body. I know. I was married to a doctor. He was good with biochemistry but not the mechanics of the body. He was a functional medical doctor. Ordinary doctors just follow the Standard of Care. A good book about it is "Medical Nemesis" by Ivan Illych...if you care to understand the scene.

[@HotelCharliHill]

@@polymathism Sounds like the toolbox of assassin's...

[@HotelCharliHill]

Glad to hear this. I popped by SI joint(right side) doing 300+ lb deadlifts when I was about 28. It "recovered" but not really, but was workable because of my youth. At 33 I started playing football and the short chippy steps while running and maneuvering agrivated it so bad because it couldn't take the jarring motion. i'd have to ice-bath every night after practice and games. Stretching my hams and quads helped SO MUCH while doing my rehab strengthening motions. But I've let that all fall to the wayside because I didn't want to take the time to do it thinking I'd catch up when I had time. I'm now trying to get back into it at 37 years of age. Oh the agony. But I will try this also. Thanks :)

[@DarenHarmon]

Intuitively I’ve done several of these in the past to get relief! I didn’t know it was SI joint pain at the time. I always thought I was weird for having to do all of these weird stretches! Lol things are starting to “click” though!

[@PrecisionMovementCoach]

Nice work!

[@mentalhealthmatters9233]

Damn that felt so good honestly needed something different from the other techniques cheers buddy!

[@PrecisionMovementCoach]

I’m glad that it was helpful😄

[@maal5927]

thanks for sharing your knowledge with us 🌻

[@PrecisionMovementCoach]

You are welcome!

[@samster978]

I really want to try the second exercise but I'm scared to stand then bend from fear of getting the sharp pain in my SI joint

[@PrecisionMovementCoach]

That is understandable. Work on the others until you feel more comfortable and then try out the second one very slowly. - Coach Joshua, Team PM

[@jstar4927]

Thank you. I will try these. Ace

[@PrecisionMovementCoach]

How did it go?

[@sultanlife5385]

this is great exercise thank you

[@PrecisionMovementCoach]

Glad that you think so :)

[@suelawson7273]

I love the way you say 'Now what the hell is that' 🤣🤣🤣🤣

[@PrecisionMovementCoach]

Ha!

[@Hismajesty26]

Excellent! Thankfully, peace! 🙏😇🌵

[@DLawrenceMarketing]

Thank you for this one Coach. When I do the Supine cycling exercise I hear a click as I press the leg upwards, it clicks with each rep. it's somewhere in my right upper leg, hip, back area. Does that sound like the a symptom SI disfunction? Do you recommend lightly hanging from a chin up bar with feet supporting some of my body weight. My back is not in spasm at the moment, but it has been in the past always on the right side, something feels off disjointed. I will continue with your exercises.

[@PrecisionMovementCoach]

The hip noise is a centration issue. Meaning that the head of the femur is not sitting in the right place. This exercise can help: www.precisionmovement.coach/5dhmc/day3-alignment/ Hanging is always a good idea for many reasons if you can tolerate it. - Coach Joshua, Team PM

[@DLawrenceMarketing]

@@PrecisionMovementCoach Thanks for your timely response Coach

[@5679791]

This is great, thanl you for this helping excercise s

[@PrecisionMovementCoach]

Glad that it helped!

[@olivierfink169]

Thank you so much!! unbelievably helpful!

[@PrecisionMovementCoach]

You're welcome!

[@brendanelson8669]

Thank you 🤗so much for sharing these simple preventative techniques. Very easy and very effective! How many times per week should these exercises be done to strenghten and loosen affected areas without creating overexertion or muscle strain?

[@PrecisionMovementCoach]

You can do these exercises daily or as often as you need.

[@lialia351]

Tq..that's exercise much relief my LBP

[@PrecisionMovementCoach]

Great :)

[@muyibatgaladima1600]

Awesome video,but since av given birth pain on my right SI joint so the weight is not distributed.

[@PrecisionMovementCoach]

I'm glad that you like the video. Do the stretches in the video help you out?

[@jomni]

I'm late in the game. OMG, this seems to be working when I tried it out! Thanks.

[@PrecisionMovementCoach]

How did it go?

[@majahm1373]

Great​@@PrecisionMovementCoach

[@amelin1612]

Holy shit, this shit actually really works some days.

[@PrecisionMovementCoach]

:)

[@katentropy]

These stretches are great, TY! On the 1st stretch I get a cracking noise on both leg stretches where sacrum pain is located, mostly the L.

[@PrecisionMovementCoach]

Glad that you like them! Noises that aren't associated with pain are typically nothing to worry about. Are your noises associated with pain? - Coach Joshua, Team pM

[@katentropy]

@@PrecisionMovementCoach TY! No pain. Possibly out of alignment SI or muscle tension makes cracking noise. Feels like I need a drop table treatment.

[@PrecisionMovementCoach]

@@katentropy Keep working on the exercises and keep us posted on your progress :) - Coach Joshua, Team PM

[@keenanranch849]

Good clip! Thanks.

[@PrecisionMovementCoach]

You are welcome!

[@shawneechavez7681]

wow this actually helped somewhat, Thx

[@PrecisionMovementCoach]

Cool! How are you now? - Coach Joshua, Team PM

[@PrecisionMovementCoach]

Awesome! Keep working on it :)

[@sanamladhaniladhani1059]

i am suffering from SI joint pain for 6 months now after an injury and was diagnosed with lumbar lurdosis due to muscular spasm ,had done physio for 4 months, tried all medicines, stretches, physio mobalizations but the pain is not going away. i will try these stretches from tomorrow . I hope this will help me and save me from epidural injection as my doctor has advised me to go for injection and im not comfortable with the idea of injection at this age of late twenties.

[@PrecisionMovementCoach]

How did it go?

[@Sonneteer1]

Mr Wong. I had two hip replacements last year. My left side is great but I can't walk far because of a pull within my right buttock. I saw a physio yesterday who advised that the muscles on the right side are extremely tight and I need to loosen them; also stretching the RSI joint. I have been given a rubber band to put around a sturdy object and take my leg out to the side and then backwards. Unfortunately, standing on my left leg causes pain, and I am unable to perform these exercises. The only exercise given that I can carry out is to bend my leg backwards at the ankle; pull it towards my bottom and whilst holding, try to straighten my leg. This gives me a huge and painful stretch to my thigh muscle. I'm not seeing the physio again for another two weeks who has advised that I need to stretch before stenthening. Would any of the exercises within your video assist please?

[@brandonblair6868]

Try lying in a really hot bath before you stretch. Than, lie down on your bed, keep one leg straight and flat on the bed, loop an elastic band or belt around your other ankle, and try and pulling that leg up until you feel it start to pull your hamstring and butt. If your asymmetrically tight on one side, focus more of your stretching to that side. If your really tight right now, dont try to do to much at one session. Better to do a bunch of little sessions. I was having to have 3 hot baths and 3 little stretch sessions a day, for almost a month before things got alot easier. Best of luck

[@ineedanewname9595944]

I tried these exercises just now. It really hurts on my right side. Like super painful. I just started seeing a chiropractor. Wed is third visit. I hope he can help more this time!

[@PrecisionMovementCoach]

Yikes...definitely stop if it hurts. Where exactly does it hurt and can you do the exercise at all in a pain-free range of motion? - Coach Joshua, Team PM

[@ineedanewname9595944]

@@PrecisionMovementCoach It hurts in my right hip when I put the weight on it.

[@PrecisionMovementCoach]

@@ineedanewname9595944 Where exactly on your hip...on the inside or outside or into your lower back? These exercises can give you more insight into any hip issues you may have: www.precisionmovement.coach/opt-5dhmc/ This assessment can help you further: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM

[@ineedanewname9595944]

@@PrecisionMovementCoach It hurts on the outer hip and down my leg. I cant even do it without holding on to something. I will look at those exercises tonight. I have to go to work shortly. I'm a server and in the past month or so, I've steadily gotten more unstable walking. I have to walk really slow and carefully. I cant even jog a short distance. My new chiropractor says I'm locked up, but I should get some relief, right?

[@PrecisionMovementCoach]

@@ineedanewname9595944 ok also try out these exercises: www.precisionmovement.coach/piriformis-syndrome-stretches-sciatica/ - Coach Joshua, Team PM

[@adyt2775]

Hi great video thank you! I'm doing the first bicycle exercise and this has given me the most relief. I'm also hearing a click near si joint aswell. Does that mean the si joint is moving back into place?

[@PrecisionMovementCoach]

I'm glad to read that you are making progress. It's hard to determine why our bodies make the noises that they do. Typically, if there is no pain associated with the noise then it is nothing to worry about.

[@The.Hawaiian.Kingdom]

I don’t have problems with mobility or stiffness, I’m having intense shooting pains in my SI joint when I move. I can’t sit for more than a couple minutes or stand long, I can barely walk.

[@PrecisionMovementCoach]

Did the exercises help? Also, try these out: kzbin.info/www/bejne/gnWvaIurnsRgZq8 Consider doing this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@The.Hawaiian.Kingdom]

@@PrecisionMovementCoach Aloha Couch Joshua, I’ve only tried the 2nd and 3rd exercises and they do seem to be helping… a lot actually. The shooting pain happens most when I get up from sitting or stand up from bending and I can actually feel like a painful tickle or like somethings about to slip out of place, and when I stand I get a very painful intense shooting pain that eventually lessens. It sometimes happens when walking too. When I do the 2nd and 3rd exercise as I stand (getting into position for them as I stand) I’m able to do the exercises and stand without the pain and I don’t feel that “painful tickle” like the pains about to happen. My previous doctor (I found a new one who I have an appointment with in 2 weeks) told me “nothings wrong with you, it’s probably just back spasms” 🤔 I told him it’s not (my mom used to have them & this is not that), so I’m going to tell my new doctor about these exercises and how they help so maybe he can figure out what’s going on. Thank you so much for the help, I will look into the other suggestions you gave.

[@missysoaps7509]

Good one thanks

[@PrecisionMovementCoach]

You're welcome!

[@KillerFknWolf]

thanks for this

[@PrecisionMovementCoach]

My pleasure :)

[@maantalasan-manigsaca3197]

Hello Coach. I don't have any back pain or sciatic pain but I still tried these exercise for my anterior hip pain that stretched to my lateral side of the abdominal muscles, a burning sensation every time I sit for long. Surprisingly, I felt relief after doing the three exercises. I supposed that these exercises are also good for any anterior hip pain.

[@PrecisionMovementCoach]

The answer is yes as you have discovered. Also check out this free mini-program: www.precisionmovement.coach/5dhmc/

[@maantalasan-manigsaca3197]

@@PrecisionMovementCoach Just signed up, Coach. Thank you.

[@maantalasan-manigsaca3197]

Just starting the Day 1 and I understand why. Thank you for the free knowledge.

[@chenoabryan8458]

Can you use a yoga strap to help aid in the stretching with the first exercise? Holy pelvic tilt Batman:(

[@PrecisionMovementCoach]

We don't recommend that you do that as it will not lead to meaningful structural or neurological changes. It's much more effective to learn to go in and out of your usable range of motion with control. Make sense? - Coach Joshua, Team PM

[@westcoastkitties]

Thank you

[@PrecisionMovementCoach]

You are welcome.

[@researchandbuild1751]

I was thinking - I believe actually you don't want the SI to move really, you want it to be solid and stable, but just not in the wrong position..?

[@PrecisionMovementCoach]

It should move as I describe in the video.

[@Feearsome]

Hi with the 1st exercise I can fully straighten 1 leg in the air because my hamstring is very tight and it also hurts my SI joint

[@PrecisionMovementCoach]

Do as much as you can in a pain-free range-of-motion. You will progress with time and practice.

[@stevenbalkenbush3343]

Hello again. I have been doing these exercises along with the back pain relief ones for a couple weeks now. I have been having pain in my upper left butt cheek near the base of my spine, so I assumed it was the SI joint. The exercises help and it feels pretty good during the day, however each morning it seems to be back to the same level of pain as the previous morning. I'm wondering if sleeping is causing this. I sleep on my side with a pillow between my knees. Do you have any recommendations for sleeping with SI joint pain?

[@PrecisionMovementCoach]

It's difficult to make any recommendations with respect to sleeping because everyone is affected differently. Please try out these exercises too: kzbin.info/www/bejne/aYecdaZ8iL2XqMk kzbin.info/www/bejne/gnWvaIurnsRgZq8 - Coach Joshua, Team PM

[@JohnM...]

Wonder what it can be: I have pain in my si joint, and my hip (Right side) and a sort of muscular bulge above or at the top of my right groin. I get relief temporarily if I do a sort of lunge stretch for the right hip flexor, but I'm confused about why this works. I did it today, heard a loud pop, and had zero pain for about 3 hours for the first time in 3 years.

[@PrecisionMovementCoach]

Hi and sorry for the late reply. How are you now? - Coach Joshua, Team PM

[@BrittanyFox]

For someone with long term inflammation at the SI joint, do you think it's OK to be doing exercises involving hip hinges, like variations of bodyweight squats/lunges? Not loading with extra weight.

[@PrecisionMovementCoach]

It's ok as long as they can move in a pain free range of motion.

[@user-sf1mu6un1i]

Should I do these on a daily basis even when I wake up pain free ? Or wait till pain kicks in ! ?

[@PrecisionMovementCoach]

You can do them every day.

[@gddfhjiufcv]

Should you get a burn in your abs from doing the first cycling mobilisation exercise?

[@PrecisionMovementCoach]

It's not uncommon as there is plenty of abdominal wall activation occurring.

[@sajjjadahmed5977]

i am not able to figure out my lower back pain reason can you please help me its on right lower side above the hip it get more painful when i raise my left leg while laying on my back stay blessed

[@PrecisionMovementCoach]

This assessment tool can help you determine what the cause could be: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM

[@guanyugong]

Getting a pop in between reps as I do the Supine SI joint cycling technique. It's not painful. Do you have a video for this issue?

[@Krokador]

I get the same thing here, one side pops on the way down almost every single rep, it's not painful, but the pop is unsettling

[@haydonlee]

most likely snapping hip syndrome.

[@fatsnorkel]

Yea,i just tried it and get the exact same thing

[@rds77771]

I am suffering from sciatica like pain that originates somewhere in side the right hip and goes to outer thigh..also numbness on that place and numbness in righ sole also. In exercise no. 2, when i try to transfer weight on right leg and try to extend my knee, i get a sharp pain in my right hamstring and outer thigh. Should i do this exercise ?

[@PrecisionMovementCoach]

Keep working on this exercise but modify the movement so that you stay in a pain-free range of motion no matter how small the movement is. Also, check out this article: www.precisionmovement.coach/sciatica-stretches-quick-pain-relief/ - Coach Joshua, Team PM

[@rds77771]

@@PrecisionMovementCoach thanks a lot

[@andrewstowell7102]

I have a constant "clunk" on every repetion of the cycle exercise am I stretching/mobalizing the wrong joint??????

[@PrecisionMovementCoach]

Where is the "clunk" coming from and is it associated with pain?

[@andrewstowell7102]

I've been told it's my si joint and believe it is definitely from that area,I've had trouble for about a year with it,,,,I'm not in that much pain but my leg is constantly giving way on me when I walk any sort of distance

[@PrecisionMovementCoach]

Ok, thanks for that info. How many times have you tried out this routine? I recommend that you practice it daily for at least a week.

[@andrewstowell7102]

I only found your video today,,,thank you very much for finding the time to reply and I will keep your excerises up,,,thank you

[@akramdiafat9380]

We have the same problem! Does those exersis work for you ??

[@bjornverburgh7516]

Hey Mr Wong, I have a question about the third exercise: Do you keep your upper body balanced over your knee the whole time? And does your rear leg stay extended the whole time? In your video it looks like your right knee is sometimes flexing aswell. I fele my upper body also moving backwards when I am extending the front knee. It's like a natural reflex.

[@PrecisionMovementCoach]

It is natural to experience your weight shifting as you lean in any direction. Try to stay as relaxed as possible and center your mass over your base of support as best as you can.

[@bjornverburgh7516]

@@PrecisionMovementCoach Thank you for your answer. Could you just answer my second question aswell? In the third exercise you say that you have to keep your rear leg extended, but in the video your right knee flexes when your left leg is extending. It's like an alternation.

[@PrecisionMovementCoach]

It's ok if the knee of the rear leg flexes slightly.

[@user-sf1mu6un1i]

How many times a day do u recommended the exercise ? I’m trying the bike one as u say most gentle to start with. Also do u recomend foam Roller ?

[@PrecisionMovementCoach]

1 - 2 times per day is a good start.

[@jackspradlin4183]

2nd exercise go to one side, then straighten leg or the other way?

[@PrecisionMovementCoach]

You got it. Watch and follow along with me a bunch of times and you'll nail it.