Fix SI Joint Alignment with Pelvic Exercise | Muscle Energy Technique 💪
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Today, we will see some SI joint tricks for restoring alignment. This is particularly useful if you feel your SI joint is out of place and are feeling the discomfort associated with it. Here are some Muscle Energy Techniques which will help potentially click back the joint into its place. Go on watch the video and learn how to take control of your body and hopefully decrease you having to rely on others to bring you back into shape!
Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
My name is Dr. Ryan Peebles and I dedicated the last 20 years of my life to better understanding and reversing the root causes of chronic lower back pain. In this video I'm explaining what Core Balance Training is, and how it can help you fix your chronic back pain. CBT is not a fitness program, it's a long-term solution, which can bring you back to normal life and regular movement without chronic pain.
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👇 Sign up for the Lower Back Pain Relief Training Program- 7 Day Free Trial HERE 👇
www.corebalancetraining.com/p...
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Disclaimer:
Dr. Ryan Peebles, DPT is licensed to treat people seeking physical therapy in the state of California. All content on the Core Balance Training TH-cam Channel is provided for educational purposes only and is not a substitute for the advice, diagnosis or treatment of a health care professional familiar with your specific medical history, conditions and needs. Consult with a health care professional in your state/country before attempting any exercise or movement you have seen on this channel, or before making ANY treatment decision. Never disregard professional medical advice or delay in seeking it because of something you have heard, read or seen in any of our content.
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#backpain #backpainrelief #lowerbackpain #exercise #benefitsofexercise #exerciseforbackpain
#coreworkout #exercises #sijoint #musclenergytechnique #bridgepose #painrelief #sacroiliacjoint #sacroiliacjointdysfunction #sacroiliac #backpain #physiotherapy #physicaltherapy #backhealth #spinehealth
Thanks for watching the video 🔺Fix SI Joint Alignment with Pelvic Exercise | Muscle Energy Technique 💪
God bless this man. I’m in his CBT course and been finally healing my SI joint and lower back pain!
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! 😊
How do I find courses?
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.
Good exercises!
Thanks
nice explanation.
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.
Thank you for sharing, Denise!
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!
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! 👏
Thank you so much!!!! This is EXACTLY what I needed!
So glad to hear that! Thank you for watching!
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
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!
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! 😊
As usual very nice comprehensive explanation for common problem thank you
Glad to hear! Thanks for watching!
Loving the improved audio quality. The new system sounds great! And of course the video quality is greatly improved as well. Well done!
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!
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?
The first twist exercise Iearned with a broomstick. So the legs are partially resisting each other, the hands prevent the stick twisting.
Wow incredible. Even first exercise worked so well
Amazing! We're so happy to hear that. 😊🙌
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!
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! 😊
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.-
Are bridges safe for arthritic knees? I have sijd and want to do these but unsure of knee contraindications (?)
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 🤙🏼
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! 😊
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.
That's great progress! Keep it up, and you'll get there. Thank you for sharing! 😊
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 ?
How do you know if one's forward and ones back?
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).
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.
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
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
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..
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.
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. 😊
Hi, how do i find the free bridge lessons
Hi Debbie, thank you so much for your comment! You can watch a video of Dr. Ryan demonstrating the bridge pose here: th-cam.com/video/IV9Y-52NOY0/w-d-xo.html. If you're interested, we also offer a more detailed version in our free 7-day trial, which you can check out here: corebalancetraining.com/program. I hope this helps!
Where does the pop come from? The back or the front?
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!
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
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!
How long do you hold each pose?
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.
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
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. 😊
I need to start.
Kindly advise.
Also advise when I m travelling a lot how to keep track
Also need share the xray where the gap inbetween the SI is reduced.
@@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
tried both sides, left hamstring wants to cramp when it is straight? why. right leg is fine.
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!
@@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.
My left hip is to weak to do single leg rise. Dont know is that poor glutues or joint issue?
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?
How is it now?
Yes it is just keep doing the exercises