This has changed my life! 🙏🏼 I’ve had this injury for 16 years… I’ve had X-rays, MRIs, met with doctors, gone to physio, chiropractors, you name it. They couldn’t find anything and said it was likely “muscle-related.” It would flare up at work, or even when doing the laundry. I can’t count the amount of times I’ve turned down trips or opportunities because I needed to stay at home with an ice pack or heating pad 😖. After a couple days of these exercises, the sharp, eye watering pain has gone. It’s still sore in the area, and likely will need some work, but what a difference!! Thank you so so much 🙏🏼
@ThePrimusCrusader I’ve had SI pain for 25+ yrs with 2 fusions during that time from severe disabling pain. Now working w/PT on opp side for last 3 yrs due to same hyper mobility. I doubt it was fixed this easily.
@@jmc8076 hi. So what works? I mean for pain relief? I've had s1 l5 fusion, arthritis & 4weeks ago cervical fusion. I'm desperate, I'm in constant pain. Back broke, l5 pressed into nerve so i also suffer from peripheral neuropathy since 2019. It's HELL!
Free self teaching physical therapy like this is life changing for so many people. Especially cause so many other issues can develop out of posture of joint pain
I’ve been dealing with pain for so many years. I’ve been seeing physical therapists and chiropractors. They helped a little bit. I was resigned to thinking this is what old age is like until I started watching your videos and doing the work. It has been life changing. I don’t have nearly the kind of pain I used to have. Best of all I gotten my mobility back . Thank you 🙏🏻
I fell on my right hip 34 yrs ago and my right SI rotates. PTs figured the rotation out but when I try to fix it at home, I get varying results, so I'm always looking for new ways to correct the rotation. I'm glad I found your channel.
Seriously, this was the end of day 2 of this issue which I haven’t had in so long. And this video came up on my feed tonight. I didn’t even get my head on the pillow and felt the thunk in my s.I.! Thank you!!!
I haven't watches this yet but finally! I see plenty of things on postural restoration from many providers including you but nobody talks about si joint, especially dysfunctional resulting from an injury. Hypermobile kind. If you had a course just on fixing si joint dysfunction built on top of your postural restoration principles, I'd buy it in a second!
Thank you coach! the explanation with the skeleton is outstanding, as well it is very illustrative to show the motion of the foam roller from the other angle or camera position.
Thank you for the work you do. I cannot stress this enough, COLD SHOWERS will solve a lot of spine and back problems. It destroys inflammation on a level I have never experience with meds or natural supplements, and it starts accelerating the healing process in a way that's difficult for me to comprehend. Possibly reverses aging, from my experience. I solved a herniated disc with this method (and stretches). Had chronic back pain for around 7 years before the herniation happened, which finally led me to the cold showers. Changed my life in a couple of weeks, solved the herniation and almost all my other misalignments in a few months. 3 min a day, 4 -5 times a week. Do a little Wim Hoff breathing beforehand to oxigiante your body. Makes it almost easy to endure the cold. Imagine it as a healing beam and let it move over all your joints, neck, ears, spine, armpits and SI joints. It's incredible.
Wrong. Cold showers are bascislly a tool to simulate a shock of the body. The body may then shut down some pain symptoms to allow you to escape because it senses DANGER. LISTEN TO YOUR BODYS SYMPTOMS it is very intelligent in telling you that something is wrong
I found Cold always made my back worse. Warm showers helped more till Id get out of the shower. I've had this back pain for year's and it's always been off an on this time I can't get any relief
@@JillStunell You're probably just experiencing the relief in tension that heat will cause temporarily, feels better, increased blood flow, can have benefits Cold while uncomfortable, will actually aid in reducing inflammation and pain more in the long run though.
I’ve had SI joint pain for years and none of the exercises I found online actually help to correct the problem. I’ll definitely be trying this out! Thanks!
Found your channel this morning. Psoas unf***. First relief from pain that I've had in a very long time so I've subscribed. Looking forward to working through this and the other related problems.
I was having big issues with my SI joint, and while standing in front of mirror I could see that the hips are too wide for a guy. Thanks for this exercise especially first one. I can feel that my hips are moving with SI joints while I am doing this. I started to stand with feet closer to each other, feel more confident about my movements and generally speaking lot better. I think it lowers tension in the lower back aswell. Thank You I have never seen this exercise on the others youtube channels.
This area is complicated in multiple ways. It’s not intuitive to understand how the joint works (let alone that it exists), those lower back muscles are much harder to isolate and control (compared to a hand where we have much finer motor control), the sciatic nerve causes referred pain to people like me with lower lumbar bulging discs such that certain core movements or anything along the leg from hip to toe can feel pain that is actually caused by the impingement of the nerve higher up. In my case, before the bulging discs happened, I have had muscular imbalance. I was a skateboarder as a teenager and always had my right foot on the front of the board while I kick with my left foot. This means my left hip was used to opening up while my right was always very rigid. I have strong leg muscles on the left, but unstable hips and lower back / core muscles. This is the first video that actually broke it down in a way that is understandable yet very detailed. Thank you!
Thankyou so much, i have tried many things to help my back and nothing has helped as much or as quickly as this. not only am i happier the people around me will be to. you have no idea how many people you have helped, you should be proud everyday. thankyou again
Not much worked for me, constantly right leg shorter than left. The only thing that truly helped I believe was treadmill walking. After a couple of weeks my hips and pelvis levelled out then all the adjustments helped. 12 months of chronic pain gone.
I have the worst si joint on both sides.😢 I purchased your beginner body restoration hopefully it will help me with everything like my achy shoulders and just event falling apart my ankle doesn't move right.
Worked in the industry for many years and instructed many similar exercises. This is a very concise explanation of an effective routine. Great video sir!
The biggest thing that helped me so far is understanding how incredibly tight my left Piriformis and low left back muscles , and then breathing into it while doing the PRI exercises. Before that thinking I could just align my bones with these exercises and breath was completely wrong. You have to also feel the tightness of the muscle , nerves in its entirety to get some results
@brendastolecki4755 I understand these ideas, and have done butt "openers" to get them to un clench. But again csnt do em properly due to pain. Sciatica and disc herniations hinder movements and breathing as well.
Go see a therapist for the sciatica, can be relieved through massage etc. Then you're free to do more work in that area, don't watse time though, the therapy is short lived and you'll soon revert back to previous disfunction. Therapy is the key to open the door, exercise and rehab is walking through the door before it closes. You'll need to see a specialist about discs though as I'm not going to advise on something so serious.
My Doctor said my lower back was F*****d...her exact words. She said my SI joint was worn out & surgery would make my situation worse. Definitely going to give this a try. Thank you
I've found another exercise using a ball between the knees, lay on your side, legs straight, top leg stacked on the bottom leg then bend the knees and bring the feet up to create a 90 degrees bend then put a basketball between your knees, e. Your, body is straight until the bent knees at 90 degrees. Support yourself on your elbow and arch the back, ie pushing your chest out. Then with the top leg, raise the foot up towards the sky, keeping the ball still between your knees. This internally rotates the hip and strengthens all the rotation muscles. Once you can do this then add ankle weights. It's an excellent exercise that both opens the gap between the SI and femur and strengthens those muscles that have become week because of the externally rotated hip.
Ακριβώς εκει που δειχνετε εκεί ποναω ειναι χρόνια η κατάσταση κ αναγκαστικά να φορεσω ζωνη ενω ξερω οτι δεν είναι καλο σας ευχαριστώ πολυ για τις ασκήσεις που δειχνετε δεν ξερω ομως αγγλικα ...
So, I did the first movement where you lay on the side and I want to tell that after 2 chiropractors, 2 physical therapists and 10 years and nobody has been able to help me. The last chiropractor I saw last week and as usual, his adjustments to my psoas has left me with crushing pain on my right hip. I was a former Olympic level athlete, so pain and me go way back, but this was unbearable and impacting my mobility. I decided I was done with the it not being addressed and decided for the umpteenth time to YT things I felt may be helpful (many of them are not, some are moderate but short term) and I found this video. I did just the one and 5 min later I was from a 10 to a 2 on tje pain scale. Today, I am not even on tje scale. Just residual tightness from the connective muscles and tendons, as to be expected. I cannot express to my sincerest gratitude for this video. I feel like I am headed the right direction and have a shot of eliminating arthritis taking hold in my SI joint. I was feeling hopeless and starting to resign myself to decreasing mobility, arthritis, inflammation and pain for life. This has given me a new outlook. Thank you.
Thank you. I like the explanation. It helps me understand why I'm doing the exercise which helps me perform it more effectively. Some relief noticed after just one session
I was just diagnosed with Ankylosing Spondilitis and the fusion is currently in my SI joint and lower lumbar. I’ll try this video out and update in the near future. Even if it doesn’t help me, thank you for trying to help others.
Great video. I ordered your program. The background music on this video is very distracting for me. I don't know why people put that in. I think it affects.people differently, but is is very aggravating for many people. I think especially for people already feeling too much coming at them all the time. Just sayin. But love, love, love this video. Thank You!
Update on my si joint injury. After almost 4 years and in my 2nd flare up, and seeing so many specialists, we finally figured out the heart of the matter. It is not the joint. The joint is healthy. The problem is the joint is hypermobile. And why is that? I knew it was related to ligamentopathy but i didnt know what ligaments and if my l4-l5 minimal bulging but stable disc is involved. It's not. The issue is the dorsal Sacroiliac ligament. The long one for sure and it is a long ligament. That is what has been giving me grief for years. I have been told it is an uncommon ligament to injure even for ppl with si joint dysfunction. Yay me. I won the lottery. Ive had an EMG during diagnostic ultrasound and shockwave. Both applied to the discs and the SI joint area. Doctors were surprised when i said, no, there is no shooting from the disc. It is all local. i feel pain and discomfort on the disc where it's being zapped and no place else. Do the same to my dorsal Sacroiliac ligament and i can feel it shoot down my sciatica notch, giving me this sharp stabby feeling in the notch, and down into the groin, hip, glute, thigh. This ligament has been causing pain all over my body. My mid and upper back pain. The lats help stabalize the pelvis, including the lower lat fibers. Unstable pelvis and it's no wonder my right lats have been unhappy. It explains the pain at the mid and upper back junction and my pain at T12/tb/tl junction, too. The ligament connects to the 3rd and 4th segment of the sacrum and the PSIS. Now it makes sense why my PSIS sags on tbe injured side during flexon (bend down, touch toes) and slouching while sitting. Who knew this one fckn ligament can cause pain all over the body! At the start of the 2nd flare up, i went to mu chiro who helped me during mu 1st flare up, maybe more mentally. Like my security blanket. Hes given me countless lumbar extension treatments durng the 1st flare up. It never made it worse. Maybe some days i felt off but it wasnt beyond horrible. Well, this was beyond horrible when i saw him for the 2nd flare up. And now i know why. During my 1st flare up, i was still in goid shape. Spine needed some adjustment but i had a decent back. 2nd flare up. I wasnt in good shape and i was just starting getting back on the horse. The ligament may have been as bad as the first flare up but the muscles around it were weaker. So when he did the lumbar extension on me, like hes done countless times before, he basically made the dorsal SI ligament injury even worse and i could feel my whole back lock up during it and spasm. I didnt know and i dont blame him, because i remember my back felt good that day. Really good. Even my glutes and pelvis felt good. Maybe felt around 90 or 95 pct good. I was contemplating canceling the appointment but i thought it cant be healed and he already said my spine looked better than when i saw him a couple of years ago and i never even thought for a second hes gonna hurt me after seeng him countless times. If i would have known the this fckn dorsal SI ligament was the cause of all my problems, i would have never gone to him. Instead, it made the injury even worse. I didnt even know what a dorsal sacroiliac ligament is untl the last few weeks! Word to the wise. If you think you have an SI ligament injury, DO NOT go to the chiro and get lumbar extension. Dont do any extension. Any lengthening needs to be slow and gentle. This ligament is also used in extension and external rotation and it explains why i cant do clamshells. The ligament is being pulled on during external rotation. Think clamshell off your back with a band. The concentric movement pulls the SI joint out of place. The eccentric movement is relatively OK. In anterior pelvic tilt, the ligament tenses up. In posterior pelvic tilt, it's taut. So that explains why getting out of ALT is crucial for this injury. It's honestly a relief knowing finally the root cause. Everyone is telling me im driving myself crazy and i need to just relax and not focus on it and stop going on google and researching. But if i listened to them, i wouldnt have arrived at this point. You have to science the shit out of this to figure out your own body. Now i can work on working around the ligament and things i need to do to take pressure off of it. Exercise wont be enough. Im just starting stemwave and i may need to get a prolo/prp/stem cell injection at the end but i know now, once the ligament is in good shape, what will protect it strong hip flexors, glutes, get out of APT, and get my pelvis straight and both hips need to be strong in external and genuine internal rotation. That will all take pressure off of my right side.
i had my stell cells injected at r.m.I. in sa jose,costa Rica. tthat was a precision program delivered very close to the injured vibers. 25 million. the other choice was dreambody clinic in puerto vallarta,mex. josh,an american owner,uses more of a blanket bomb approach with 100 millian cells. i researc a ton,as well. those were my picks. ulra sound with rmi. josh will require a mri,its best to just have them do it in mexico
It fix my problem that the dr. In germany dont get for 6 years now in one hour 🥹🥹🥹 im going since 2 years for dr to the other and nobody could help me its 3 am now i lay down since 3 hours in the second exercise cause it feels so woanderfull thank you i will sleep pain free like a baby 🎉🎉❤
What exercises are not recommended in order to avoid this kind of pain? I haven't done a deadlift for three months and now I have this pain that I think is related to high speed bodyweight deep squats. I think the deadlift was protecting me from this pain.
Just watched the video. I will try these. Not sure if it applied to my specific si joint issue. My si joint hypermobile dysfunction (due to injury) is on the right side. My right hip is internally rotated. My left hip is externally rotated. I'm thinking the internal rotation is causing the hip bone to crush my si joint against my sacrum. Wouldnt be an issue normally if my si joint wasnt injured. So if what you're saying is that the problem is external rotation, my issue is on the internally rotated side. So I'm thinking because my pelvis is rotated to the right, so is my sacrum and that may be putting too much pressure on my joint, I dont know. Shouldnt I be trying to get my right hip into external rotation and my left hip into internal rotation?wouldnt that take the pressure off of my injured si joint? Just a shot in the dark. So how much is asymmetrical hip rotation a factor, if at all? Would fixing my imbalance in my hips help my si joint heal faster? The ligaments I mean. Do your exercises here apply for left hip external and right hip internal rotation, with si joint dysfunction on the right side? My point still stands: If you have a program customized for si joint injury, I'd buy it yesterday! Appreciate the video!
First, check out his video and blog article on the Left AIC pattern. As for the demonstrated exercises, I suggest you only do (or focus more on) the 1st exercise lying on the left side, meaning you work on the "right knee moves forward past the left knee" action. This recommendation is adapted from a note on asymmetry he wrote in his body Restoration program. The 2nd exercise is fine, but you can try detecting any asymmetry by moving your right knee up then coming back and check if you are in the same position as the one you started in (might not be the case).
Don't know if it will help Connor But you showed me something No one weeks has shown me And they're has been a lot of money spent Ill see how it goes there are other issues
Hi Conor, thanks for your help. This is how I feel my right hip, which also looks lower than my left hip. I usually feel more tighness in the gluteus and right adductors after the exercise. Any advice?
Hi there. What are “side abs”? Are you referring to interior or exterior obliques? Both? Your transverse? Transverse plus both layers of obliques? Sorry to fail at understanding what is clearly meant to be a clear and intuitive reference…
Hi Connor, Did sumo deadlifts for the first time in years and started feeling this cold uncomfortable feeling at the lower-back pelvis area. I’m not sure if it’s the SI-joint but around the same area. Would you be able to suggest what it may be, and how/what can be done for relief? Thank you for your videos.
After two back surgeries no relief now I have SI joint dysfunction with athropathy. If I’m getting arthritis like in the joint I wonder how this decompression would help long term?
Can you do these if you have been to lumbar fusion 6 weeks ago and can already exercise lightly with a straight lower back? Maybe after 3 months of surgery at least I guess. (One level, really good recovery otherwise )
What about pain on the inner the hip/groin when walking. I'm a hooper who does sit a lot during the day working but I noticed my right inner groin/hip hurts when I walk. Sharp pain soon as I step. If I put a ankle weight on and let my foot hang too the floor while standing on a yoga block with the other foot after a few minutes it goes away. How do I guess strengthen that area of the body?
Do you ever do any videos for mobility for below the calf amputee? My husband has his foot amputated at the start of July and we're looking for excersise he can do to build the strength on his right leg (calf, quads, hamstring and gluteus) that can be done without a foot. Not that much available that provides good instruction. Thanks
hey Connor, I believe I heard you state in a video way back that the left motor and sensory areas of the brain have more neurons leads use to favor the right side. Do you have a reference for this? I am trying to educate myself more on this
are these exercises applicable with anyone with si joint pain/discomfort, or do we need to be able to diagnose our sacrum has the issue that you explained before doing the exercises?
Connor I am just curious if to much internal rotation of the hip joint can cause pain? You see I am so buried into my right side and I feel like it needs to be able to access external for my left side to even be included in movement. The constant stabilization of my right has also caused quite a bit of lipomas in the SI area. Having difficulty figuring out if it's the lipomas that hurt or the SI
What if it's already adjusted but I'm still having lingering pain and tightness in hip and low back particularly by that low back joint. I'm still having pain in hip and down my left leg . Any suggestions thanks
Conor, I have purchased both the beginner program and the live program. I am not able to access the beginner program. I was accessing the beginner program through accessing the purchase sequence to which it allowed me to go directly to the program. I can no longer access it this way?
Great video, SI joint pain has been an issue for me for a while, especially while cycling or squatting heavy. Could glute pain be due to a compensation for lack of SI-joint mobility? Appreciate the information you,re putting put there!
I had this issue for years myself, I did alot of cycling and another cyclist told me when your foot goes to the bottom point as you pedal make sure the seat is adjusted so your toes point down not up ,otherwise the dominant leg will suffer and my left leg became the stabiliser.
This has changed my life! 🙏🏼 I’ve had this injury for 16 years… I’ve had X-rays, MRIs, met with doctors, gone to physio, chiropractors, you name it. They couldn’t find anything and said it was likely “muscle-related.” It would flare up at work, or even when doing the laundry. I can’t count the amount of times I’ve turned down trips or opportunities because I needed to stay at home with an ice pack or heating pad 😖. After a couple days of these exercises, the sharp, eye watering pain has gone. It’s still sore in the area, and likely will need some work, but what a difference!! Thank you so so much 🙏🏼
It works!. 43 years of pain.. I got through 3 mins and a Big crack😊. I HAD to laugh . Went out and trimmed the trees.. I am 80 years old.
You lie about everything
@@iilikeitlikethatiiHow do you know?
They'll tell you to walk it off or drink some water@ThePrimusCrusader
@ThePrimusCrusader
I’ve had SI pain for 25+ yrs with 2 fusions during that time from severe disabling pain. Now working w/PT on opp side for last 3 yrs due to same hyper mobility. I doubt it was fixed this easily.
@@jmc8076 hi. So what works? I mean for pain relief? I've had s1 l5 fusion, arthritis & 4weeks ago cervical fusion. I'm desperate, I'm in constant pain. Back broke, l5 pressed into nerve so i also suffer from peripheral neuropathy since 2019. It's HELL!
Free self teaching physical therapy like this is life changing for so many people. Especially cause so many other issues can develop out of posture of joint pain
But does it ever go away or just temporary relief?
The way he just effortlessly lays down and turns on the side is amazing.
I’ve been dealing with pain for so many years. I’ve been seeing physical therapists and chiropractors. They helped a little bit. I was resigned to thinking this is what old age is like until I started watching your videos and doing the work. It has been life changing. I don’t have nearly the kind of pain I used to have. Best of all I gotten my mobility back . Thank you 🙏🏻
Wonderful. A good physical therapist can help too. Peace and health.
That is so wonderful to hear. I'm seriously grateful to be able to have helped you :)
Your videos speak directly to all my very specific problems that I thought were uniquely weird and unsolvable. Good work, mate.
Tweaked my SI, instant relief. You are the next big thing! Appreciate you
BEST.VIDEO.EVER. 3 years fysio, endless amounts of videos, trying every self help video and exercise. Thank you Thank you Thank you 🤓👍👍
This is advanced stuff which is rarely touched upon! Thank you very much for relieving the pain for millions of people.
Actually seen as basic in Canada for many yrs. Maybe just not covered on social media as much. Not sure why.
Thank you very much. 20 years of pain gone in 10 minutes.
I fell on my right hip 34 yrs ago and my right SI rotates. PTs figured the rotation out but when I try to fix it at home, I get varying results, so I'm always looking for new ways to correct the rotation. I'm glad I found your channel.
Seriously, this was the end of day 2 of this issue which I haven’t had in so long. And this video came up on my feed tonight. I didn’t even get my head on the pillow and felt the thunk in my s.I.! Thank you!!!
I haven't watches this yet but finally! I see plenty of things on postural restoration from many providers including you but nobody talks about si joint, especially dysfunctional resulting from an injury. Hypermobile kind.
If you had a course just on fixing si joint dysfunction built on top of your postural restoration principles, I'd buy it in a second!
Finally something related to my issue
Thank you coach! the explanation with the skeleton is outstanding, as well it is very illustrative to show the motion of the foam roller from the other angle or camera position.
Thank you for the work you do. I cannot stress this enough, COLD SHOWERS will solve a lot of spine and back problems. It destroys inflammation on a level I have never experience with meds or natural supplements, and it starts accelerating the healing process in a way that's difficult for me to comprehend. Possibly reverses aging, from my experience. I solved a herniated disc with this method (and stretches). Had chronic back pain for around 7 years before the herniation happened, which finally led me to the cold showers. Changed my life in a couple of weeks, solved the herniation and almost all my other misalignments in a few months. 3 min a day, 4 -5 times a week. Do a little Wim Hoff breathing beforehand to oxigiante your body. Makes it almost easy to endure the cold. Imagine it as a healing beam and let it move over all your joints, neck, ears, spine, armpits and SI joints. It's incredible.
Are you serious!!!!!🧐 😮I have Si joint pain since 3 years.
@@diyashahani09 Very much so, try it for two weeks, I am almost certain you'll feel much better.
Wrong. Cold showers are bascislly a tool to simulate a shock of the body. The body may then shut down some pain symptoms to allow you to escape because it senses DANGER.
LISTEN TO YOUR BODYS SYMPTOMS it is very intelligent in telling you that something is wrong
I found Cold always made my back worse. Warm showers helped more till Id get out of the shower. I've had this back pain for year's and it's always been off an on this time I can't get any relief
@@JillStunell You're probably just experiencing the relief in tension that heat will cause temporarily, feels better, increased blood flow, can have benefits
Cold while uncomfortable, will actually aid in reducing inflammation and pain more in the long run though.
I’ve had SI joint pain for years and none of the exercises I found online actually help to correct the problem. I’ll definitely be trying this out! Thanks!
Have you tried a pelvic tilt
Found your channel this morning. Psoas unf***. First relief from pain that I've had in a very long time so I've subscribed. Looking forward to working through this and the other related problems.
I was having big issues with my SI joint, and while standing in front of mirror I could see that the hips are too wide for a guy. Thanks for this exercise especially first one. I can feel that my hips are moving with SI joints while I am doing this. I started to stand with feet closer to each other, feel more confident about my movements and generally speaking lot better. I think it lowers tension in the lower back aswell. Thank You I have never seen this exercise on the others youtube channels.
Amazing - just tried this and relief from pain I've had for more than 20 years, thabk you sir.
This area is complicated in multiple ways. It’s not intuitive to understand how the joint works (let alone that it exists), those lower back muscles are much harder to isolate and control (compared to a hand where we have much finer motor control), the sciatic nerve causes referred pain to people like me with lower lumbar bulging discs such that certain core movements or anything along the leg from hip to toe can feel pain that is actually caused by the impingement of the nerve higher up.
In my case, before the bulging discs happened, I have had muscular imbalance. I was a skateboarder as a teenager and always had my right foot on the front of the board while I kick with my left foot. This means my left hip was used to opening up while my right was always very rigid. I have strong leg muscles on the left, but unstable hips and lower back / core muscles.
This is the first video that actually broke it down in a way that is understandable yet very detailed. Thank you!
Finally. Something that works and on top off that, without a 45 min PowerPoint before getting down to business.
Thankyou so much, i have tried many things to help my back and nothing has helped as much or as quickly as this. not only am i happier the people around me will be to. you have no idea how many people you have helped, you should be proud everyday. thankyou again
Not much worked for me, constantly right leg shorter than left. The only thing that truly helped I believe was treadmill walking. After a couple of weeks my hips and pelvis levelled out then all the adjustments helped. 12 months of chronic pain gone.
Last exercise worked great! Thanks so much- took about 5 minutes, lower back popped twice
Good to know^^
I have the worst si joint on both sides.😢 I purchased your beginner body restoration hopefully it will help me with everything like my achy shoulders and just event falling apart my ankle doesn't move right.
Worked in the industry for many years and instructed many similar exercises. This is a very concise explanation of an effective routine. Great video sir!
The biggest thing that helped me so far is understanding how incredibly tight my left Piriformis and low left back muscles , and then breathing into it while doing the PRI exercises. Before that thinking I could just align my bones with these exercises and breath was completely wrong. You have to also feel the tightness of the muscle , nerves in its entirety to get some results
What if you got chronic pain that just makes movements difficult, I.e left buttock and hamstring areas
Yeah it was exactly what i needet
@@blink99vthese are shortened and tightened from being sedentary....you need to do PT exercises to stretch them and "restore" them.
@brendastolecki4755 I understand these ideas, and have done butt "openers" to get them to un clench. But again csnt do em properly due to pain. Sciatica and disc herniations hinder movements and breathing as well.
Go see a therapist for the sciatica, can be relieved through massage etc.
Then you're free to do more work in that area, don't watse time though, the therapy is short lived and you'll soon revert back to previous disfunction.
Therapy is the key to open the door, exercise and rehab is walking through the door before it closes.
You'll need to see a specialist about discs though as I'm not going to advise on something so serious.
My Doctor said my lower back was F*****d...her exact words. She said my SI joint was worn out & surgery would make my situation worse.
Definitely going to give this a try. Thank you
How has it gone so far
Hate when people leave these comments and dont follow up
lol how’s it going bro
I'm not sure if I did it 100% like you did but it worked to get rid of the pain and give mobility. Have a blessed day.
i dont want to get ahead of myself but this actually made me feel great
I've found another exercise using a ball between the knees, lay on your side, legs straight, top leg stacked on the bottom leg then bend the knees and bring the feet up to create a 90 degrees bend then put a basketball between your knees, e. Your, body is straight until the bent knees at 90 degrees. Support yourself on your elbow and arch the back, ie pushing your chest out. Then with the top leg, raise the foot up towards the sky, keeping the ball still between your knees. This internally rotates the hip and strengthens all the rotation muscles. Once you can do this then add ankle weights. It's an excellent exercise that both opens the gap between the SI and femur and strengthens those muscles that have become week because of the externally rotated hip.
yes.. it makes a lot sense to combine reverse chamshell on the top side hip with the decompression on the downside hip getting a 2for 1 so to speak.
excellent comment
how about making a video on your youtube of u doing this exr
so easy to do using the youtube app
the background music makes these videos more relaxing to watch
Ακριβώς εκει που δειχνετε εκεί ποναω ειναι χρόνια η κατάσταση κ αναγκαστικά να φορεσω ζωνη ενω ξερω οτι δεν είναι καλο σας ευχαριστώ πολυ για τις ασκήσεις που δειχνετε δεν ξερω ομως αγγλικα ...
So, I did the first movement where you lay on the side and I want to tell that after 2 chiropractors, 2 physical therapists and 10 years and nobody has been able to help me. The last chiropractor I saw last week and as usual, his adjustments to my psoas has left me with crushing pain on my right hip. I was a former Olympic level athlete, so pain and me go way back, but this was unbearable and impacting my mobility. I decided I was done with the it not being addressed and decided for the umpteenth time to YT things I felt may be helpful (many of them are not, some are moderate but short term) and I found this video. I did just the one and 5 min later I was from a 10 to a 2 on tje pain scale. Today, I am not even on tje scale. Just residual tightness from the connective muscles and tendons, as to be expected. I cannot express to my sincerest gratitude for this video. I feel like I am headed the right direction and have a shot of eliminating arthritis taking hold in my SI joint. I was feeling hopeless and starting to resign myself to decreasing mobility, arthritis, inflammation and pain for life. This has given me a new outlook. Thank you.
Thank you. I like the explanation. It helps me understand why I'm doing the exercise which helps me perform it more effectively. Some relief noticed after just one session
I was just diagnosed with Ankylosing Spondilitis and the fusion is currently in my SI joint and lower lumbar. I’ll try this video out and update in the near future.
Even if it doesn’t help me, thank you for trying to help others.
Great video. I ordered your program.
The background music on this video is very distracting for me.
I don't know why people put that in.
I think it affects.people differently, but is is very aggravating for many people.
I think especially for people already feeling too much coming at them all the time. Just sayin.
But love, love, love this video.
Thank You!
Been looking for a video like this for awhile now! Finally some real life stuff thatll actually help 😂
This is incredible, thanks!
How can I take it a step further to open up my SI joints even more?
I have to do this everyday to walk normally. Good video. Sleeping with a roller as well helps a lot.
Def going to try this. SI pain is brutal. Ice sometimes even makes it worse.
Update on my si joint injury. After almost 4 years and in my 2nd flare up, and seeing so many specialists, we finally figured out the heart of the matter. It is not the joint. The joint is healthy. The problem is the joint is hypermobile. And why is that? I knew it was related to ligamentopathy but i didnt know what ligaments and if my l4-l5 minimal bulging but stable disc is involved. It's not.
The issue is the dorsal Sacroiliac ligament. The long one for sure and it is a long ligament. That is what has been giving me grief for years. I have been told it is an uncommon ligament to injure even for ppl with si joint dysfunction. Yay me. I won the lottery.
Ive had an EMG during diagnostic ultrasound and shockwave. Both applied to the discs and the SI joint area. Doctors were surprised when i said, no, there is no shooting from the disc. It is all local. i feel pain and discomfort on the disc where it's being zapped and no place else. Do the same to my dorsal Sacroiliac ligament and i can feel it shoot down my sciatica notch, giving me this sharp stabby feeling in the notch, and down into the groin, hip, glute, thigh. This ligament has been causing pain all over my body.
My mid and upper back pain. The lats help stabalize the pelvis, including the lower lat fibers. Unstable pelvis and it's no wonder my right lats have been unhappy. It explains the pain at the mid and upper back junction and my pain at T12/tb/tl junction, too. The ligament connects to the 3rd and 4th segment of the sacrum and the PSIS. Now it makes sense why my PSIS sags on tbe injured side during flexon (bend down, touch toes) and slouching while sitting. Who knew this one fckn ligament can cause pain all over the body!
At the start of the 2nd flare up, i went to mu chiro who helped me during mu 1st flare up, maybe more mentally. Like my security blanket. Hes given me countless lumbar extension treatments durng the 1st flare up. It never made it worse. Maybe some days i felt off but it wasnt beyond horrible. Well, this was beyond horrible when i saw him for the 2nd flare up. And now i know why. During my 1st flare up, i was still in goid shape. Spine needed some adjustment but i had a decent back. 2nd flare up. I wasnt in good shape and i was just starting getting back on the horse. The ligament may have been as bad as the first flare up but the muscles around it were weaker.
So when he did the lumbar extension on me, like hes done countless times before, he basically made the dorsal SI ligament injury even worse and i could feel my whole back lock up during it and spasm. I didnt know and i dont blame him, because i remember my back felt good that day. Really good. Even my glutes and pelvis felt good. Maybe felt around 90 or 95 pct good. I was contemplating canceling the appointment but i thought it cant be healed and he already said my spine looked better than when i saw him a couple of years ago and i never even thought for a second hes gonna hurt me after seeng him countless times. If i would have known the this fckn dorsal SI ligament was the cause of all my problems, i would have never gone to him. Instead, it made the injury even worse. I didnt even know what a dorsal sacroiliac ligament is untl the last few weeks!
Word to the wise. If you think you have an SI ligament injury, DO NOT go to the chiro and get lumbar extension. Dont do any extension. Any lengthening needs to be slow and gentle.
This ligament is also used in extension and external rotation and it explains why i cant do clamshells. The ligament is being pulled on during external rotation. Think clamshell off your back with a band. The concentric movement pulls the SI joint out of place. The eccentric movement is relatively OK. In anterior pelvic tilt, the ligament tenses up. In posterior pelvic tilt, it's taut. So that explains why getting out of ALT is crucial for this injury.
It's honestly a relief knowing finally the root cause. Everyone is telling me im driving myself crazy and i need to just relax and not focus on it and stop going on google and researching. But if i listened to them, i wouldnt have arrived at this point. You have to science the shit out of this to figure out your own body. Now i can work on working around the ligament and things i need to do to take pressure off of it. Exercise wont be enough. Im just starting stemwave and i may need to get a prolo/prp/stem cell injection at the end but i know now, once the ligament is in good shape, what will protect it strong hip flexors, glutes, get out of APT, and get my pelvis straight and both hips need to be strong in external and genuine internal rotation. That will all take pressure off of my right side.
Thank you for the analysis and insight.
i had my stell cells injected at r.m.I. in sa jose,costa Rica. tthat was a precision program delivered very close to the injured vibers. 25 million. the other choice was dreambody clinic in puerto vallarta,mex. josh,an american owner,uses more of a blanket bomb approach with 100 millian cells. i researc a ton,as well. those were my picks. ulra sound with rmi. josh will require a mri,its best to just have them do it in mexico
Instant relieve, I am not exagerating.Few repetitions on both and I feel already better witout spasm from my right sij joint
I just laid on my hand propped up because I was too lazy to get a towel and it worked the pain is gone 😂thank you
I feel the relief 😅 my SI has been killing me. Walks tends to flare it up. Would straighten my feet help keep the hip from rotating outwards?
It fix my problem that the dr. In germany dont get for 6 years now in one hour 🥹🥹🥹 im going since 2 years for dr to the other and nobody could help me its 3 am now i lay down since 3 hours in the second exercise cause it feels so woanderfull thank you i will sleep pain free like a baby 🎉🎉❤
What exercises are not recommended in order to avoid this kind of pain? I haven't done a deadlift for three months and now I have this pain that I think is related to high speed bodyweight deep squats. I think the deadlift was protecting me from this pain.
Just watched the video. I will try these. Not sure if it applied to my specific si joint issue.
My si joint hypermobile dysfunction (due to injury) is on the right side. My right hip is internally rotated. My left hip is externally rotated. I'm thinking the internal rotation is causing the hip bone to crush my si joint against my sacrum. Wouldnt be an issue normally if my si joint wasnt injured. So if what you're saying is that the problem is external rotation, my issue is on the internally rotated side. So I'm thinking because my pelvis is rotated to the right, so is my sacrum and that may be putting too much pressure on my joint, I dont know. Shouldnt I be trying to get my right hip into external rotation and my left hip into internal rotation?wouldnt that take the pressure off of my injured si joint? Just a shot in the dark.
So how much is asymmetrical hip rotation a factor, if at all? Would fixing my imbalance in my hips help my si joint heal faster? The ligaments I mean. Do your exercises here apply for left hip external and right hip internal rotation, with si joint dysfunction on the right side?
My point still stands: If you have a program customized for si joint injury, I'd buy it yesterday!
Appreciate the video!
First, check out his video and blog article on the Left AIC pattern.
As for the demonstrated exercises, I suggest you only do (or focus more on) the 1st exercise lying on the left side, meaning you work on the "right knee moves forward past the left knee" action. This recommendation is adapted from a note on asymmetry he wrote in his body Restoration program.
The 2nd exercise is fine, but you can try detecting any asymmetry by moving your right knee up then coming back and check if you are in the same position as the one you started in (might not be the case).
This is exactly what i needed. I've been saying it feels like i needed my pelvis pulled open in the back
wow this worked for me. thank you!
Incredibly good instruction. Thank you.
Great content as always , Connor pls do one video about rotator cuff strengthening .
Don't know if it will help Connor
But you showed me something
No one weeks has shown me
And they're has been a lot of money spent
Ill see how it goes there are other issues
What do you recommend I could use instead of the foam roller, if I don’t have one?
Thank you Conor!
I have an aching left SI joint and referred groin ache, is that a likely cause of erectile dysfunction in young and healthy weightlifters?
Hi Conor, thanks for your help. This is how I feel my right hip, which also looks lower than my left hip. I usually feel more tighness in the gluteus and right adductors after the exercise. Any advice?
In Osteopathic language it’s called outflare of innominates. This technique is done to help with this restriction.
Thanks for the info 😊
I'm guessing we could put a dumbbell or something weighted on our hip instead of needing another person to apply weight?
So helpful! Thank u
Great tutorial,thanks!
Super. Felt relief right off
Hi there. What are “side abs”? Are you referring to interior or exterior obliques? Both? Your transverse? Transverse plus both layers of obliques? Sorry to fail at understanding what is clearly meant to be a clear and intuitive reference…
is the beginner program on DVD format?
I have internal rotation, spouse called Anterolisthesis in medical terms, with
Grade 2 slippage. Any advice pls ?
Hi Connor,
Did sumo deadlifts for the first time in years and started feeling this cold uncomfortable feeling at the lower-back pelvis area. I’m not sure if it’s the SI-joint but around the same area.
Would you be able to suggest what it may be, and how/what can be done for relief?
Thank you for your videos.
After two back surgeries no relief now I have SI joint dysfunction with athropathy.
If I’m getting arthritis like in the joint I wonder how this decompression would help long term?
Can you do these if you have been to lumbar fusion 6 weeks ago and can already exercise lightly with a straight lower back? Maybe after 3 months of surgery at least I guess. (One level, really good recovery otherwise )
Great stuff
I did 8 consecutive days of hot yoga. Today will be day #9. I feel better. Hips stuff...
What about pain on the inner the hip/groin when walking. I'm a hooper who does sit a lot during the day working but I noticed my right inner groin/hip hurts when I walk. Sharp pain soon as I step. If I put a ankle weight on and let my foot hang too the floor while standing on a yoga block with the other foot after a few minutes it goes away. How do I guess strengthen that area of the body?
Does doing these consistently bring long-term relief as well? How to have the hips back in internal rotation by default?
U are tha man 🙏
Do you ever do any videos for mobility for below the calf amputee? My husband has his foot amputated at the start of July and we're looking for excersise he can do to build the strength on his right leg (calf, quads, hamstring and gluteus) that can be done without a foot. Not that much available that provides good instruction. Thanks
I'm sorry for what he is going thru. Don't let him not do muscle saving exercises. Now more than ever
hey Connor, I believe I heard you state in a video way back that the left motor and sensory areas of the brain have more neurons leads use to favor the right side. Do you have a reference for this? I am trying to educate myself more on this
Holy shit that worked. Video randomly popped up. Didn't even listen to it just quickly skipped thru it and watched.
Thanks so much Conor!
are these exercises applicable with anyone with si joint pain/discomfort, or do we need to be able to diagnose our sacrum has the issue that you explained before doing the exercises?
Connor I am just curious if to much internal rotation of the hip joint can cause pain? You see I am so buried into my right side and I feel like it needs to be able to access external for my left side to even be included in movement. The constant stabilization of my right has also caused quite a bit of lipomas in the SI area. Having difficulty figuring out if it's the lipomas that hurt or the SI
What if it's already adjusted but I'm still having lingering pain and tightness in hip and low back particularly by that low back joint. I'm still having pain in hip and down my left leg . Any suggestions thanks
this is so interesting
Thanks dude xx
Can you do one on rotated sacrums?
Conor, I have purchased both the beginner program and the live program. I am not able to access the beginner program. I was accessing the beginner program through accessing the purchase sequence to which it allowed me to go directly to the program. I can no longer access it this way?
I am pretty mobile and have major SI joint "locking" issues, should I stop external rotation stretches while trying this fix?
I'll try this out. The music is a bit distracting and doesn't add anything. Thank you!
Would an si belt get similar results to the decompression exercise?
Great video, SI joint pain has been an issue for me for a while, especially while cycling or squatting heavy.
Could glute pain be due to a compensation for lack of SI-joint mobility?
Appreciate the information you,re putting put there!
I had this issue for years myself, I did alot of cycling and another cyclist told me when your foot goes to the bottom point as you pedal make sure the seat is adjusted so your toes point down not up ,otherwise the dominant leg will suffer and my left leg became the stabiliser.
@@jackwilliam2965 that's really interesting. A lot of my back troubles started when I got a stationary bike to use during the winter.
@jackwilliam2965 thanks for the tip! Just tried this and it worked pretty well 🙌
@@Chrisket It is amazing such short time to fix a reoccurring problem you had for a long time. I'm so happy for you wish you the best.
Seems a good posture for sleep.
Thank you, What type of ball that you used is and what's the size ( diameter) ?
Looks about 45-55 centimeters in diameter
pilates ball
What if I haven’t got a roller as I’m on holiday?
Really nice thank you
I have alternate buttocks pain which has random intensity and my SI joint shows inflammation in the MRI. Can it be misalignment or something?
Thanks mate, awesome
It’s not visible if pelvic reall😢 lifts up or it’s just imitation
AWESOME!
First day of this. Made me nauseous but felt like it definitely stretch something! Lol
Can I run with Si joint problem?