Fix SI Joint Alignment with Pelvic Exercise | Muscle Energy Technique 💪

[@tevapena]

God bless this man. I’m in his CBT course and been finally healing my SI joint and lower back pain!

[@CoreBalance]

Amazing! It's great to hear about the progress you're making in our program, Teva. Thanks for sharing, and we're happy to have you as part of our community! 😊

[@shrilakshmi4238]

How much is the program price?

[@4nbop80user]

I’m 65. I’ve done those + 7 hip flexor / glute exercises, since February. Hip flexor/glute exercises got me to walk again but with bad knee pains. PT prescribed same exercises as yours but had issues with them when done without use of pillow/rolled carpet under 1 side of pelvis. SI joint would still jolt in and out of place on opposite side of lift and muscles feel ‘off’. What really helps me now is lying on left side of bed with pillow only under Left hip (and better : rolled up carpet or roll). Hang left leg off side of bed. Slowly Lift to 45 degree angle. Hold. Slowly lower to floor. Repeat till failure. Same, other side. First time I barely reached 5 repeats. Now up to 25 with short breaks. Same day I can walk again. Knees are a lot less painful. Wears off in 1 day or less so frequent repeats are necessary. Also doing pool exercises. Stand on lowest step of stairs. Standing straight, slowly lower 1 foot down to the pool floor, slowly pull back up to stand with both feet together, keeping pelvis horizontal, core engaged. Change sides. Then, turn around, slowly step up from pool floor to 1st step till failure. Same, with back leg to the side. 30-45 minutes of this. Then, walk backwards in pool. Then sideways. Then jumping sideways. Jumping pulling up legs. Walk on toes. Walk on heels. 1 hour or more total, 5 days a week. Pool exercises are Fun (!) to do, do not feel like hard work and are very effective. Another one that helps : long light elastic band around neck and under feet, slightly spread. Hold stick lengthwise against spine, bend over at hip with straight back, then straighten to stand. Several times a day, preferably on vibration plate. Quite a bit of work but getting there, given the exact exercises that I need. It took time to find out exactly which work for me. PT recommended dead bug but I absolutely hate those and they also don’t fix that SI jolting in and out thing. Hope this helps someone out there !

[@annakatrina448]

I just stumbled across this video accidentally, but have been plagued with pain in this area of my back for months. I watched the video, and reached for my yoga block and a resistance band. It hurt just getting down into the floor to do the exercises!! I completed the squeezing in and squeezing out exercises, and also the pelvic straightening exercises with the bridge, and I just got up from the floor about 85% pain free! I will be doing these exercises often! Thank you!

[@CoreBalance]

Hi Anna, thank you so much for sharing! I'm so glad to hear that the exercises helped you! It's wonderful that you're finding relief. Keep it up the great work! 👏

[@angela8303]

CBT graduate here...loved the program! I spent 4 months in physical therapy for this exact issue but never understood exactly the what and why of the exercises till watching this video. So grateful for Dr. Peebles and his awesome team!

[@CoreBalance]

Thank you so much for your kind words, Angela! We're so glad to hear that you loved the program and found the video helpful. Thank you for being here! 😊

[@sherrynouraini9141]

This is what I love about Dr. Ryan’s training program, you actually learn why you ate doing each exercise. If I know why, I am more likely to stick with it.

[@gurgenmakaryan4428]

Omg, so so interesting!!! I'm a masso-kinesi therapist, and knowing the body muscles and their roles and given mouvents, i find this explanation magical!!! Thank you very much !

[@danielleshkreli7074]

I cannot believe this actually just worked! Not the first example w the belt, that felt like torture, but when I tried the second…I heard a POP on my left side and felt immediate relief!!! After days of suffering and taking one pain reliever after the next. I can’t thank you enough for posting this video! Xoxo ❤❤❤

[@fromeveryting29]

For other people here: I think this has turned out to be kind of a turning point in my healing. I have had SI joint pain for 3-4 months now, which only temporarily gets better with rest, but reappears as soon as I do activities like walking, lifting objects at work, twisting and all the stuff you do when you are not sedatary. When I have pain, after work for example, it hurts to sit back, stand and walk, but sitting on a hard surface or laying down helps. I bought the SI belt, and helped initially, but one day I felt a little stabbing pain, and then the belt actually made it worse! I figured that the belt was probably then pushing my bones inward in a position that was wrong, and that one of my hip bones had to be «out of position» somehow. I then did these, gently, to test how I reacted. Once I did the «push the knee downward but resist with hands» on the right knee, some of the pain subsided, but was made worse the opposite way. So I did more of it, and the next day I was almost completely pain free for hours. That, and glute bridges with bands is what helps, and I’ll keep doing it!

[@raqueljaramillobarrera2165]

How’s the position of your pelvis ? Did you do single leg bridge ?

[@fromeveryting29]

Can confirm that exactly these exercises immediately help. I can go from really achy to almost pain free in 1 minute using some of these. I do them daily now.

[@goodfriendacres5633]

I can hardly believe it. I've been in your CBT program for weeks. And I love it. But I tried the suggestions in this video this morning. After the alternating glute on one side and hip flexor on the other I felt different in a really good way. I felt a reduction in stiffness and tension on the right side. Man, I thank you SO MUCH!

[@CoreBalance]

I'm really happy to hear that you're enjoying the program and that the suggestions in the video made a noticeable difference for you this morning. Thank you so much for sharing your experience - it's truly appreciated! Glad to have you as part of our community! 😊

[@xocnibor]

I have lived a healthy life but for the past 10 years, I have been plagued with lower back pain. The pain limits my life enjoyment, and my reliance on chiropractic intervention has been extensive and temporary. By doing your exercises I have felt immediate results. I look forward to taking your class in the near future. Thank you 🤙🏼

[@CoreBalance]

Thank you so much for sharing, Robin! I'm glad to hear that you've experienced immediate results by doing the exercises. We look forward to having you on board in the future! 😊

[@ilopilleri5905]

When I raised my legs to a 90 degree angle and squeezed, it pop and it eased considerably from the pain that came from wrestling a couple of days earlier. God bless you!

[@networkguy3152]

So I just grabbed my kids football and squeezed it between my knees and HOLY CRAP! Instant relief! I had severe pain in my right SI joint since yesterday after I was sitting on the edge of a chair awkwardly and at the same time holding a socket set between my knees. It all makes sense now. I must have allowed the joint to open and due to my weird sitting position it caused the joint to shift and not come back together correctly. I cannot thank you enough. I feel like I should provide my insurance information now lol.

[@francinegryspeerdt18]

Understanding helps so much for doing it right and for motivation ❤

[@murrayg6843]

Very helpful...my lower back is not rotating properly..these stretches will improve my back

[@TomGlander]

Loving the improved audio quality. The new system sounds great! And of course the video quality is greatly improved as well. Well done!

[@CoreBalance]

Thank you so much for your positive feedback, Tom! We're thrilled to hear that you're enjoying the improved audio and video quality. Thank you for being here!

[@sokomoko6609]

Wow incredible. Even first exercise worked so well

[@CoreBalance]

Amazing! We're so happy to hear that. 😊🙌

[@fofozizi5561]

As usual very nice comprehensive explanation for common problem thank you

[@CoreBalance]

Glad to hear! Thanks for watching!

[@DeniseSkidmore]

Other moves that work for me: 1) lay on side, move knee of upper leg up, put a roller parallel to your trunk under the thigh, lean into the roller, roll it around a bit to find best point to apply pressure. I only do it on one side, painful side up. This can be painful in the tight muscles resting on the roller but should feel good in the hip, and should feel good afterwards. 2) lay on back, place the roller under both thighs, bridge/plank up your back with legs straight. I generally take a nap after I get a "good pop" I'm likely to quickly get a "bad pop" if I'm immediately active after a reset. Let facia tighten back up and muscles settle into the improved position.

[@CoreBalance]

Thank you for sharing, Denise!

[@abbiec6057]

Thank you so much!!!! This is EXACTLY what I needed!

[@CoreBalance]

So glad to hear that! Thank you for watching!

[@heshamalmorchdy8900]

Thanks God You are very good doctor iwas has severe pain but once ihave followed your exercise my pain was relieved by 90% Thanks in advance Best regards

[@eddieteabagify]

I've been dealing with SI pain for about 8 years now. Progressively getting worse. I wish I never played tennis competitively because the pain is constant. The one leg bridge is a new exercise to me. I hope it works. I'll give it three weeks. 3 reps of 5 or 10 bridges held for 5 seconds. Instead of the push pull I push my right leg against the door frame and try to pull my left leg down while holding it steady behind the knee. I hope that makes sense.

[@raqueljaramillobarrera2165]

Hi I’m very happy I found you , I’m going to enroll for the CBT program . Was wondering if my pelvis is locked on the left leg making it longer and the right shorter , do you know how’s the position of the pelvis ? , when I go to my osteopath she cracks the left one and then is released but it goes back to lock itself after some days or hours

[@gulcinundemiryoga8731]

This is very useful, I have hope. Thank you. Question: Can it be: the more I release my psoas ,the more pain I feel.between those exercises or within the day , if I lay down feet on the floor and releasing, I think I feel worse.

[@shrilakshmi4238]

Dr Ryan, do you conduct in person programs?

[@evelynmontoya486]

Core not strong enough to do a complete bridge but I’m getting there. My left hip always drops and this will help. Thank you.

[@CoreBalance]

That's great progress! Keep it up, and you'll get there. Thank you for sharing! 😊

[@4nbop80user]

My PT always told me to squeeze glutes and core Before lifting hips and to put feet close to body for starts (you should feel leg and glute muscles, not back). Helped a lot !

[@joseantoniocoimbra7920]

Good exercises! Thanks

[@HarshReddy-ku2ux]

I have right side pin point pain and you helped me to know what is that. A big thanks Rayan ☮ Ohh yea I got pop on SI joint. can you please suggest me how many times I should do this? for permanent relief ?

[@SUZABQ]

nice explanation.

[@marygol4184]

Thanks❤

[@DeniseSkidmore]

The first twist exercise Iearned with a broomstick. So the legs are partially resisting each other, the hands prevent the stick twisting.

[@2fast2block]

I've been doing similar stuff but with about 2 days in between doing them. My left SI joint is still giving me trouble. I'll do them daily and see what happens then. At least from watching various vids, it sure appears to be my SI joint. Could be a very tight muscle too.

[@CynthiaBowers-o8r]

When I fell hard on concrete on my tail bone , my right foot went down in a trough twisting my right leg in an awkward position. I couldn't walk for almost a week. Here I am 14 years later diagnosed with lower lumbar stenosis, disk bulge and SI joint issues. I feel this is beneficial, although I think my pelvic bones may be out of line. Would pain in my right side indicate right SI alignment perhaps?

[@francinegryspeerdt18]

Great ❤

[@haychgas1447]

Where does the pop come from? The back or the front?

[@CoreBalance]

Hi Haych, thank you for your comment! SI joint popping typically originates from the sacroiliac joint, which is located in the lower back where the sacrum (a triangular bone at the base of the spine) meets the iliac bones of the pelvis. I hope this is helpful!

[@beckikriege3196]

I've had SI joint pain for six months I think from carrying my grandson on my left hip.. I've had to quit running. Walking is very painful. The longer I walk, the worse my pain gets. My quad above my knee gets stiff. From your other video, you mentioned that if walking for longer periods of time makes the pain worse, my pelvis may be out of alignment. I am hoping this technique will help. How long/often should I do these techniques?

[@ArielPaz08]

So can we assume the same side always goes out the same way or no? Can we say that the side that is hurting is the side that is rotated back? Or no? Also, can the single leg bridge throw the si joint out? Thank you.

[@natalia_juniper]

My right femur is rotated backwards and gets stuck in this position. I literally feel like the bones are out of place. Every day I have to put it back in place to relieve some pain in my right SI joint. The most effective thing for me is to hang my right leg off the bed to the left. I lie down on the bed (the edge of the bed is on the left), throw my right leg over the left, it hangs off the bed and I hear a pop in the right SI joint. Then I have to carefully return to the lying position and lie down for a while. The pain inside subsides at the moment of the pop but if I change the position of my leg carelessly after the pop then on the contrary pain in the SI joint area may appear. I do exercises to strengthen all the gluteal muscles and the core, during any exercise I wear an SI belt so that my pelvis is stabilized. I don’t see any results in the SI joint yet but I really like feeling the strength in my muscles again, so I do it every day 👍🏻

[@brb3602]

I have slightly scoliosis in my lumber spine convexity to the left. Evidence of increased sclerosis on the iliac side bilaterally on dedicated on sj joint. My right leg is little bit longer then left. So one physio told me i have to work more on left side glutes medius because this leg smaller and another one said work more on right side glutes medius. Am so confused which side is the problem. The shorter leg side or longer leg side. I am happy to take your program for recovery. I really need it. Plz reply which side is weaker

[@anthonycaruso9226]

What do you do if you have bilateral SI Joint pain and it’s not just on 1 side ?

[@holasoyalicia]

Manual Alignment: I usually exercise with a broom handle under the knees. Make the exercises much easier. But I still don't know which side of the pelvis is tilted forward or back. Is an overactive TFL that is sore and crampy an indication of the tilted pelvis?

[@annmartin1376]

How often can you do the correction for the forward /backward rotations? One PT from a few years ago warned me not to do them too often.-

[@rmgrmg1361]

Hello doctor I have s1 l5 l4 disc issues My lift sid lower than my right, any advice,

[@non6129]

what if i have a 10 degree lumbar scoliosis that causes a pelvic tilt

[@cocojaya5692]

What if the asymmetric rotation in your s.i. joints is a functional compensation for a leg length difference... do you then still want to "re-align" it?

[@astralsurfer1193]

I just tried squeezing the ball and pushing against the belt but I couldn't get it to realign. Is it OK to try those exercises again more than once a day as long as there's no aggravation of pain? Thanks

[@JC-tn9iv]

Can these be done on a bed? I can’t get up and down off the floor due to diabetic neuropathy and drop foot.

[@trudyholmm7551]

My left hip is forward . My left glutes are very tight . My right adductor are so tight . My right hip flexor quads are tight . Which side should i lift when doing glute bridge

[@dk.8508]

How do we know which side needs alignment?

[@4nbop80user]

My PT made a video of me walking. Right side was clearly not moving right (leg making half circles outward). Left knee hurt more than the right. I did the exercises for both sides but started doing them bit more on the side that didn’t work as well as the other. Within 1,5 weeks this misalignment was fixed so I continued by doing same for both sides now. Hope this helps but please go see a PT. They should know better than I do….

[@instakid05]

Sir, it's curable? I have this pain last 3 weeks, after wake-up i started the pain 🥺, I'm taking bed rest last 3 weeks. It's curable?

[@AbijithNathKV]

How is it now?

[@boyerbyr]

Yes it is just keep doing the exercises

[@christinagurrola5335]

Are bridges safe for arthritic knees? I have sijd and want to do these but unsure of knee contraindications (?)

[@russellwhitlock1367]

I assume this is not good for an impact injury that could have injured the ligaments? Your other videos talk about not manipulating the SI joint if there is instability in the ligaments and I think the techniques in this video could make it worse in this case

[@diezy3359]

3:45 what if i don’t know which side to do ? Should i just do the General Reset or do it manually for each side?

[@fromeveryting29]

I tried to do on both sides, and on one side (when I pushed my right leg downwards) it helped, and on the other side it hurt. Seems the general rule is to do the ones that feel like they help.

[@andreak4739]

How i know of my hips are out of alignment? I have been seeing 2 different pt doctors and nobody has check that, what i do know is that when i use a si belt it feels a bit better

[@kurtwinkler2111]

How long do you hold each pose?

[@CoreBalance]

Hi Kurt, thank you for your comment! Listen to your body, and it will guide you on how many times you can do each pose. For instance, for the bridge exercises, hold them for as long as you can maintain core connection (active abdominals throughout) and breathing, or until your muscles fatigue (up to 5 minutes). If you need a quick rest, take as many breaks as you need to complete 5 minutes.

[@Beef0121do1]

How do you know if one's forward and ones back?

[@etcollier]

Stand in front of a mirror with the front of the pelvis visible. See if one ASIS (anterior superior iliac spine, google this if you aren't sure) is lower than the other or not symmetrical. Also, one leg may be longer than the other when lying supine or one side of the pelvis higher in standing barefoot. Compare leg length in supine then in long sitting (legs extended while sitting upright).

[@golfshoe9321]

I failed the slump test and straight leg raise tests. A chiro said my left SI joint is frozen. When laying my tummy , the left hip does not push down as easy as the right. What does this reveal about which hip is anterior?

[@varuninnz]

I have a question. Can you determine which side has rotated forward based on the painful side of your si joint. For example if I am experiencing pain today on my right SIJ. Does that mean my right SI joint has pushed/rotated forward or is it the left?

[@Itsthatsomeone]

The procedure I learnt from my therapist is as follows - lie flat on your back. Bend your knees, I slowly raise your hip ( bridge pose), hold this position for 2 seconds and slowly bring your hips down. Straighten your legs. Now, find the highest point of your front pelvic bones on both sides with your hands. If these points are aligned on both sides, your good. You'll probably find the bone on painful side higher or lower than the other. But please consult a doctor. I was told that this imbalance is caused by muscle imbalance that pulls your pelvis in different directions. So you need to work those muscles in isolation, correct the imbalance. For example, one side has weak hip flexor and the other side has weak glutes. In this case, you'll have to do different exercises for each side to fix the imbalance. Adjusting or popping si joint without correcting muscle imbalance could be counter effective. Hope this helps.

[@varuninnz]

@@Itsthatsomeone very interesting. Thanks for replying to my comment mate

[@waltersedlock7052]

What if I don’t know which side of my pelvis is rotated forward or back? Is there a good way to find that out? I have heard some PT and chiropractors say you need to only do this in one direction. I’ve also heard others say to do both sides and it will find its way into place. Thanks for your help on this.

[@CoreBalance]

Hi Walter, thank you for your comment! To determine which direction the pelvis is tilted, it can be helpful to try a pelvic tilt movement, and we teach in the first module that is included in the free trial of our program. You will want to work on bringing the pelvis into a more neutral position and strengthening the musculature surrounding the pelvis to facilitate balance. Please let us know if you're interested, and we'd be happy to set you up with the free trial. 😊

[@eshaan2208]

Urgent advise for my issue 1. Tiny osteophytes in L4 and L5 2. IV disc space reduced between L5-S1 3. Sclerotic changes in both SI joints but pain in my left side 4. Lumbor lordosis is normal 5. No spondylitis is seen

[@CoreBalance]

Hi Eshaan, thank you for sharing your situation with us; that is very helpful! I do believe that the Core Balance Training program would be beneficial for your situation. The program is designed to address the root causes of many of the conditions you're dealing with. Weakness or dysfunction in the core and spinal stabilizing muscles can result in spinal instability, which may contribute to abnormal movement patterns and increased wear and tear on the spinal structures, including the development of osteophytes. Addressing muscle imbalances through targeted exercises can improve spinal stability, reducing excessive motion at the L4-L5 level and alleviating the strain on the vertebral joints. Muscle imbalances can lead to compensatory movement patterns, where certain muscles overwork to compensate for weaknesses or dysfunctions in others. These compensatory movements can create abnormal stresses on specific spinal segments, potentially exacerbating degenerative changes and osteophyte formation. By correcting muscle imbalances and restoring proper movement patterns, the risk of abnormal stress and subsequent osteophyte development may be reduced. Muscle imbalances can contribute to poor posture and abnormal spinal alignment, which may increase stress on the intervertebral discs. Strengthening and balancing the muscles surrounding the spine, including the core, back, and hip muscles, can help restore optimal spinal alignment and distribute forces more evenly across the discs, potentially reducing further compression at the L5-S1 level. Weakness or dysfunction in the core and spinal stabilizing muscles can lead to spinal instability, which may exacerbate disc degeneration and contribute to disc space reduction. Addressing muscle imbalances can improve spinal stability, reducing excessive motion and shear forces on the intervertebral discs at the L5-S1 level. If you're interested, we offer a free 7-day trial covering the first week of the course, where many of our students report feeling significant relief. Please let us know, and we'll be happy to assist. 😊

[@eshaan2208]

I need to start. Kindly advise. Also advise when I m travelling a lot how to keep track

[@eshaan2208]

Also need share the xray where the gap inbetween the SI is reduced.

[@eshaan2208]

@@CoreBalance After I start ...for 2 weeks I will get connection but after that I will be sailing and will only get connection once ship touches port..in that case 1.how should be my schedule 2. How will I get my missing videos 3. How to keep continuing

[@waqasashiq7228]

There is click or popped sound in my hip joint, when i raise my leg and then down, as i down the leg it can click or popped sound there. I am too much worried please tell me

[@CoreBalance]

Hi there, thank you for your comment! What you're describing sounds like it may be the tendons making clicking sounds. Tendons sliding over bony structures can create a snapping or popping sound. The gentle movements in the program can be beneficial in reducing tendon snapping at the hip joint by promoting flexibility, improving muscle balance, and enhancing the overall function of the hip muscles and tendons. If you're interested, we offer a 7-day free trial of our program that you can check out to see if it might be a good fit for you. We'd love to help!

[@annmartin1376]

tried both sides, left hamstring wants to cramp when it is straight? why. right leg is fine.

[@CoreBalance]

Hi Ann, thank you for sharing! If you're experiencing cramping in the left hamstring during a single-leg bridge, especially when the leg is straight, it could indicate various factors such as muscle weakness, tightness, or imbalance. The cramping may occur due to overcompensation by the hamstring muscles as they work to stabilize the pelvis and support the body during the exercise. It's important to maintain proper form and alignment during the exercise, engage the deep core muscles, and focus on activating the glutes to help alleviate strain on the hamstrings. I hope this is helpful!

[@annmartin1376]

@@CoreBalance I finally understood this from a medical source online: ( Functional leg length discrepancy) short leg has an Anterior innominate rotation ( forward) and the longer leg has a Posterior innominate rotation (backward) This was never explained to me about FUNCTIONAL leg length discrepancy. I would be told this leg is short, or this this leg is long. but what is wrong with hips( ilium) and why are you correcting it a certain way. I really need the teaching aspect here. The PTs I had never explained nor taught me Why they were doing what they were doing. I find it crucial to know why I am doing something and how this fixes my problem. I had this Backwards and was correcting myself this way for several Weeks and didn't know why I was still in pain. Now I can start doing it correctly. and let the ligaments heal. I really need to know the "why of something" and " how it works" for me to go along with it and truly understand it.

[@majahm1373]

My left hip is to weak to do single leg rise. Dont know is that poor glutues or joint issue?

[@miketonner3094]

​@annmartin1376 You should look at the good doctor's Core Balance training program. I've been on it for a few months now. It's about strengthening the weak muscles that have let you get into an unbalanced state. I've had chronic SI joint issues for years. It's an easy course to follow. It's the longest I've stayed true to a program. I've feeling much better. People have noticed I look better. Taller and more upright = slimmer. I'm staying on this for LIFE !

[@Jeff-cr6ur]

So…what else besides glute bridges? There has to be some other strengthening exercises. I’ve had SI joint issues and low back pain for months now..