Align your Pelvis and Get Rid of SI Joint Pain for Good

Pilates-Based Techniques for Aligning the Pelvis first, and then Strengthening exercises for the muscles of the Pelvic Girdle to keep it stable. May help with pain related to SI Joint instability, as well as sciatic pain.

[@billfreeman9202]

This is the best video on the internet I swear.. better than “ Bob n Brad”....

[@seanj5249]

in your opinion of course

[@Simonet1309]

At least she hasn’t tried to sell me a mattress 😁

[@NansGlobalKitchen]

@@seanj5249 😂😂😂

[@joanrhiney7579]

I have been struggling with sciatic pain for 6 years. Spent a truck loads of money with no result. Been misdiagnosed by all. Next step would have been a back op. I did the first moves with the dowel stick and I had instant relief. There are no words to describe what you've done by sharing this video. Thanks to you I've got my life back. You are an absolute angel!!

[@jenpilates2]

So happy these worked for you!

[@lemnatins1434]

I know your pain, been like this for 3 years, on and off. I thank you and the universe for this amazing people studying pain. Love and healing to y’all.

[@erenix3909]

@@lemnatins1434 did you have pain sitting?

[@danathurmond4340]

After doing these exercises, my leg/pelvis joined cracked and I feel relief for the first time in months. Thank you!!!!

[@pranaisvictory]

This series is fantastic, it strengthens and moves out SI pain. Thank you for sharing this Jennifer!

[@punvipa24]

Great video indeed!! I had a problem with my right leg for six months and had spent a lot of money visiting doctors and physical therapists. Some said piriformis and other thought it was hamstring or abductor pain. I almost gave up because having done so much and they didnt seem to help until I found this video. My pain has 90% gone after 3 days and I am now so happy. I coundnt thank enough for your kindness of making all these useful video clips. THANKSSSSSS!!!!

[@alkarim5890]

Punvipa Chanpen i’m glad to hear , what were your pain symptoms ?

[@deborahbunn1632]

I can’t thank you enough. I have never seen the rod assist. Excellent tool to help alignment. Then the strengthening exercises. Excellent.

[@jJtom30]

Wow, this has really helped take my pain away, I was beginning to think there was no way out!! Thank you so much Jennifer :))))

[@gayleblon2141]

Jennifer thank you so much for posting this video. I have been in pain with so joint issue for almost a year. I have been doing your exercises daily for two weeks now and have a tremendous relief in my pain level. Again I can not thank you enough. Yours is by far the best I have tried. Very simple but effective. Thank you Gayle

[@haejinl463]

Thank you so much Jennifer for posting the video. I think this is my first comment ever on youtube, but yours is truly the best.

[@kellykingi5546]

I've been suffering from SI issues the past six months and I've added this routine to my stretch regime and definitely feeling the benefits! Thanks so much Jennifer

[@cyndiduncan7795]

I've watched a lot of videos for lower back and SI exercises, and this has to be the best. There is a nice variety of exercises, a good pace, and very clear instructions....especially on form, which is so important.

[@simplistics4089]

Thank you so much for this video! It incorporates all of the stretching I try to do and the exercises my PT has given me over the years.

[@Cynthia-sq4wq]

This immediately relieved my pain due to pelvic misalignment. I heard the alignment take place. Best video ever.

[@DesertGypsy888]

I have watched a dozen videos on this subject. Yours is by far the best. I did the simple exercise and got immediate results. Thank you so much for posting..

[@anchornosredna]

I’ve been bedridden in pain the last 3 days even after goin to the chiro and doing Physio work fro two consecutive days just to get relief when I saw this video . I followed every exercise and did it 3 x on the first day , I finally felt relief ! I have been doing this since and plan to incorporate this in my daily life to strength my SI joint and avoid that excruciating pain again . Thank you so much !

[@matteason8371]

One the best instructional videos I have seen. 3 months of pain in the lower back and after a day I felt a difference, after a week I feel good. Hopeful to be feeling great in a few weeks.

[@1shimashima]

This is an excellent gentle progression of exercises and has helped my hip/back pain (created from a fall) tremendously. Thank you for posting!

[@deborahpace2461]

I will definitely begin using this video to help alleviate my SI pain. Thank you!

[@bipinbhatt7164]

Excellent. Something that every one cnn do without any sophosticated expensive work out and quipments. Simple understandable and specific information. It's impressive. Thank you Jannifer Adolfs.

[@MeaganQMacklin]

This is great, thank you so much. I teach people these at work (I am a therapeutic massage therapist and long time Pilates-lover) and it's so nice to have a video reminder for them.

[@Urcasualediz]

Thank you so much for sharing this video.i thought i just had sciatica nerve problem but when I tried these exercises they gave me instant relief from my left hip pain..now I know what the root cause of my sciatic pain...Thank you for saving me money on MRIs and Xray. God Bless!

[@anyou76]

This is the best video for SI joint pain exercise, Thank You for showing this and explaining it so well.

[@gurindertoor1108]

I've had lots of physio in the past, and this sequence is really effective, thanks,

[@jenniferg3251]

This is one of the best videos I've ever seen on hips. Thank you! :)

[@westcoastkitties]

I can’t wait to start . I have tried the exercises but without the dowel in the past with temporary relief and always comes back. I’ll add this time the rest of exercises. Thank you for sharing your knowledge.

[@barbi520]

Absolutely excellent presentation. So safe, so professional.

[@trumanhw]

Fantastically articulated and made simple and appears very (potentially) useful. Thank you for the video.

[@dianekollmer699]

THANK YOU! THIS WAS GREAT! I AM EXCITED TO DO THIS EVERY DAY

[@celestemcintyre9650]

The first 3 exercises I do on a regular basis and I am eager to try the strengthening ones. One thing I have found is that after using the dowel or the ball....I slowly let down my leg on the side that I have SI pain. As it goes all the way down, and I push out with my heal, often my SI will "pop" into place and I feel immediate relief. Without that step, I wouldn't be able to continue with the other exercises. Another trick that I learned is to take a pool noodle to cover the dowel (or cane in my case). You may need to cut a slit lengthwise down the noodle to get it to fit over the dowel. The extra cushion is much more comfortable.

[@athanasia6766]

Oh, you are clever! Cause the back of my knee was aching and I bruise super easy.

[@MrDrwatson01]

Really good, good mixture and balance of exercises , Thanks

[@barbaraann7610]

Fantastic! Your expertise and clear presentation motivate me to do this every day for my unstable pelvis!

[@Yogaforyoubismarck]

I teach yoga and have tried everything for the pain in my lower back, even chiropractic. After doing a few of these exercises, my SI joint went right back in place. I am going to continue doing all the exercises to build the muscle. I have been having a lot of problems with my right knee because of this problem. Glad I found you. Love using the dowel, put me pelvis in alignment right away and pain was gone! Thank you!

[@amandeepgill9715]

Brenda Stone hey Brenda I am suffering same hip ache and knee hurts too it started in pregnancy and now continued even free 4 months of postpartum.. is this pain will love with us forever? Or any any better I can do to fix it. I am just following this video first part of alignments it helps but temporarily.can u suggest or write something

[@billbates5475]

yoga is very bad for lower back , if you have problems with your lumber spine just forget about yoga. I destroyed L4-L5 from doing yoga.

[@sanamoolla1855]

@@amandeepgill9715 hey how are you now? i also have this problem 5 months postpartum 😭

[@amandeepgill9715]

@sana I suffered from SI joint pain and got mri done too, knee is better after I avoided stairs like months... SI joint pain never goes away but I learnt to deal like squats lunges etc pain exaggerating so I avoid only walk is good for me so I stick to it...

[@sanamoolla1855]

@@amandeepgill9715omg really? do you do these excercices?

[@bharatiyesanatani]

Amazing video on SI pain. Thank you so much!

[@serator24]

Most complete video about si joint.

[@spirithea1er360]

Excellent video. Great exercises for aligning and strengthening pelvis. Just what I was looking for. Thank you.

[@TheTunecreator]

Thank you for this video I have been suffering for weeks with doctors who don't seem to care...you are an angel

[@dawnmrs.3276]

yes I know you mean by doctors not giving a crap my original doctor does not not put the when I went and seen today was exceptionally very very good I'd like to see if I could see her and ask her for she could be my doctor forever because she is more compassionate and if your doctor has no compassion and all I know that was going to have to say and she is not a good doctor at all.

[@Izzazzo]

what a great stream of exercises! one of the best on this for sure

[@stonebody]

Nice work with alignment of SI Coach Stone

[@fouadfarjani4126]

Beautiful, this is exactly the kind of circuit I needed

[@krysiapatrzalek8622]

Excellent teacher gentle and powerful nice pace

[@annaicreativities6226]

Very clear and usefull exercises.Really helps.

[@annshaffer3314]

I haven't performed the entire sequence although I plan to. But just the dowel exercise slips my joint back in place (temporarily) and instantly relieves my pain. I can't wait to do all the exercises and hope to get rid of this SI joint pain for good. Thanks.

[@barbarateasley51]

I have been doing this for about a week and my pain level has decreased. Thank you.

[@sirpellinore]

Very complete video. Thank you

[@jamesbain8253]

This video for one changed my opinion on Pilates(coming from a 22 year old male who only wants to become stronger and reach my full physical potential) but your understanding and intuitive explanations of the movements are blowing my mind. I have been to so many practitioners that ( in my opinion) underestimate or just outright don’t understand the importance of pelvic stability and mechanics that I felt pretty discouraged and hopeless about the instability and unbalance I feel on a daily in my si joint and general pelvic region. I felt immediate differences in my stability and overall balance of my pelvis and control over my femurs. I’m going to do this daily and I have no doubt that rebuilding my foundation using these very basic movements and exercises will completely change my performance and efficiency at all my compound and Olympic weightlifting movements. I literally feel more bulletproof after going through and performing the moments demonstrated in this video. Thank you!!

[@user-dg6zy3fs6c]

Any update?

[@rradcm02]

This is the best video to date. Thanks for sharing..

[@timnoonan2349]

Thank you Jennifer, I appreciate you and your video's. Espcially the SI joint help. tim

[@jubaweee]

Thank you Jeniffer..I could barely walk due to my SA on my left leg which is something I had suffered from recently.although i had a sciatica and a lower back pain on my left leg I have been suffering for years.thanks a lot again

[@awaisahmad8935]

Wonderfull and very ggod job mam

[@parmanduke]

This was AWESOME!!!! Thank you

[@Sri_369]

Wow... wonderful exercises👏 Thanks a lot madam 🙂

[@mtngrrrrl]

Thank you! Thank you! Thank you!!!!

[@hassenalaya9262]

Great exercises, thanks a lot

[@peggysegundo7296]

Hi Jennifer, Great video! This has enhanced my physical therapy so much!! Can you do a video to align the shoulders/back? Or is that even a possibility? My injuries affect my entire right side and, of course, the left side has been compensating. Looking forward t more information from you!

[@michelled9001]

It help me a lot. I even sweat. Thank you very much for posting this video.

[@QueenEs]

Thank you so much for this and your other short video on the same subject. I tried the exercises this morning and discovered that i have a bit of relief and could do some of the things i haven't been able to do for the past five weeks, without medication, as a result of the pain I'm having in my SI joint. Having taken different pain relievers, muscle relaxant and what have you prescribed by my doctor, I realised that the pain relievers only worked for the duration of the period i was taking them and in the past couple of days, have stopped working. So this morning I decided to browse for treatment options for this pain and luckily i stumbled on your video. Once again, THANK YOU!

[@QueenEs]

I forgot to ask, how often do you recommend the exercises are done in a day or week? Appreciate your response.

[@jenpilates2]

+Esther Jimoh Hi Esther, Daily once or twice should be sufficient. As you are having less pain and able to do more of the strengthening exercises you will find you will need less of the aligning exercises and can focus more on the strength. Just listen to your body, if you are in pain - align, if you are feeling good work on the strength. Most days to start and then every other day should be sufficient to maintain once out of pain. Best to you!

[@QueenEs]

+Jennifer Adolfs Thank you very much. Cheers!

[@yeon723]

Thanks Jen

[@JayBee-ol7cm]

Thanks for the video..i always enjoy them in more ways than one. Again thanks.

[@karenkgbgordon-brown8778]

Hi Jennifer. Thankyou!

[@pamfennell8193]

Amazingly good for pain relief and mobility, even just the first three. Clear and concise video. Thank you!

[@lallywoodcreations5464]

Hello, I'm feeling very encouraged, now that I've come across this video! I've already felt some improvement with my pelvic instability and I hope to do these exercises several times per week. Can you tell me how many reps/counts are recommended for each exercise?

[@stephenfriesen7636]

fantastic! such good stuff, thank you

[@dienglish7777]

Thus is perfection girlfriend! Thank you!! Namasté ✌🏽

[@chriscarlson7598]

Thank you so much!

[@jilljohnsonpilates3247]

Well done!

[@stacyselvaggio7647]

these are great exercises. I have had SI joint injury pain for 3 years and have found these exercises to be easy to follow and actually am having some relief from my pain already. I plan to do these frequently! Thank you!

[@LK-pc4sq]

+Stacy Selvaggio Stacy this sounds great!!

[@moelisa7]

I have had the same the last 3 years. Lol!!

[@stacyselvaggio7647]

Pain is almost gone!

[@vmz1231]

@@stacyselvaggio7647 how are you feeling now? Hope you completely got rid of pain

[@stevenaylsworth3678]

Thanks for this routine.I had rotator cuff surgery 3 months ago.Have been sleeping on my good shoulder most of the time and it has tweaked my SI joint.I had no idea.This really works to alleviate the pain.Doing it every morning.

[@dary9255]

Can't wait to try these!

[@IvanBFit]

Awesome video. Good content

[@user-yj8jx5oy7s]

thank you!

[@hassenalaya9262]

Thank you very good work

[@irmaramirez5133]

Thank you!!!

[@JuliaHoraiYoga]

thank you... very functional.... loved it

[@DebbieHollandNZ]

Great tutorial x I too am a Pilates Instructor and have SI joint issues. If you follow Tom Myers and Anatomy trains you will understand me when I say that you are too tight in your DFL and your SFL addressing this may also help.

[@sachaskott6096]

really great thank you

[@erics.4897]

I was driving 4 hours a day and was leaning on my left hip out of habit. My right hip and the right side of my low back started to ache and it progressed to a debilitating condition. I was able to self-correct and start pinning both sides of my hip down when driving, but the initial aggravation led to pain when sitting, standing and lying down (though I found myself lying flat on the hard floor quite often for relief). I thought it was a herniated disc. But after hearing the term "malalignment syndrome" in another video, I searched and found this video. I'm fairly sure that this is what my problem is, as the exercises feel like they're addressing the issue and the bridge stretch is something that I've been doing for about a week on my own and it's been helpful. Anyway, thank you for this video!!! If I win the lottery or find another way out of poverty, I'll be cutting you a check immediately. Thanks, again!

[@jenpilates2]

Glad it's helping Eric. I have a long commute as well and have to do these to keep sciatic pain away.

[@nastypiper5347]

I'm investigating treating painful joints at home and found a fantastic resource at Pabs Pain Pundit (google it if you're interested)

[@rajanjoseph6840]

Eric S. m

[@maciejkaczor5436]

Rajan Joseph Q

[@maureendye2520]

Excellent...slow- detailed -deliberate !! I am going to share this with all of my Adult Ballet students. I am always telling them that each strengthening and stretching move or position should be done very slowly with rhythmic breathing and be accurate. One quarter inch one way or the other...changes the whole aspect !! (and results) Well perhaps a half inch :-) :-) ?

[@MegaMusical10]

Fantastic!

[@mickimutch5596]

Thanks for the video. I’m wondering how to figure out if you have misalignment to begin with? How would I figure out if there are different rotations? Thanks!

[@angelaleehealwithcompassio6525]

I'm going to do this every day for a month see if I can get lower back and so relief ty so much🥰

[@markf7149]

Thanks for exercises, Regarding first isometric exercise w/ dowel: if misaligned right hip is lower than left hip would you recommend 1) dowel under left knee/over right knee as in video 2) dowel under right knee/over left knee -=or=- 3) do isometric exercise on both sides

[@isahappy2340]

Excellent, thank you - clear - good pace - excellent exercises - Feel safe - helps with pain -

[@mireladelic1567]

I discovered this video on patella pain pundit - there plenty more great videos there that should help out

[@stretchawaylowerbackpainfo3171]

Great information. You know the right rythem to use. Do you know about active isolated strengthening? If you do not, you practice it! Great information

[@rohinivibhute8561]

Very nice mam I really need this video and it is really effective thank you so much...

[@dbell582]

I've been suffering for so long with my right SI joint. I can't wait to try these and hope for relief. Thank you! I've marked favorite and I'll try to let you know what happens.

[@debbiehase615]

Dara Bellettiere in

[@syedjameelahmed66]

How did these work for you

[@cmug1220]

Great video, I'll give these a go. Thank you for sharing.

[@davebond7380]

Thanks I think this is going to help

[@cathystopfer4890]

Thank you! Am noticing how out of align my hips are - I still struggle with my right side- notice while prone the R side is much higher and doing the child pose that I used to love is impossible due to R side tightness and pain. I’ll keep doing the alignment exercises in the first of the video and see if that loosens them up more. Any suggestions would be appreciated and taken. Thank you again for this great video!

[@karinwest919]

I definitely have SI issues and am glad to see a video with progression exercises. What kind of stretches or movements can get the SI misaligned ? I did a couple of new stretches for my quads today and had serious issues later but am not sure if some stretches/movements really can get the SI out of alignment?

[@ilcsi1017]

Thanks

[@VintageLaboratory]

Thank yo jennifer, good relief

[@DoctorPLL]

1:00-5:00 great for SI joint issues! My physical therapist has me doing similar exercises for correcting a long term SI joint dysfunction resulting from an ankle sprain. SI joint problems can present themselves as lower back pain, hip pain and pain on the outside of leg. Subbed.

[@frangaschgalvan7323]

How are you now

[@tommibluesky7025]

Thanks for the video.Is there a way for dummies to self-asses in which direction the pelvis is distored? Im wondering if there is the risk to make it worse if one works in the wrong/oposite direction (the first excercise with the stick). Cheers!

[@epilepsytech8509]

What exercises would you recommend to strengthen the pelvis / SJ if you have crania cervical instability?

[@michaelfox2885]

Is there a place that list these exercises with instructions?

[@sankumar6521]

Thanks for keeping to the point. A lot of videos just keep talking theory and never get to the real stuff. This on the other hand is really actionable stuff.

[@susie9893]

Thankyou, this is helpful but I couldn't progress to the table top position - things I'll have to work up to but it's heaps more effective than other exercises I've tried to date; I've known my pelvis was out of alignment for some time but didn't know what to do about it - even physios and osteos were no help in terms of exercises recommended etc

[@hopscotch1991]

jennifer is it possible for an si patient to ever go back to running/elliptical/working out with time. your video was great

[@annievalentine3164]

Thank you! Can you use your hands instead of a stick?