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Loosening SIJ blockage

Exercises to combat and prevent pain.

Duration

19 Min

Exercises

Difficulty

Beginner

Add routine to list

Loosening SIJ blockage

Exercises to combat and prevent pain.

Duration

19 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Loop Band

Super Band

Ball 08

Poor cycling posture can lead to sacroiliac joint pain. At worst, this can even lead to an SIJ blockage. When the sacroiliac joint tears, it sends shooting pains in different directions. SIJ pain is exacerbated by external rotation or bending motions in the hip joint.

We'll show you SIJ exercises to prevent or help you release an SIJ blockage. If you experience frequent SIJ pain or the situation worsens, please consult a doctor or therapist.

3 times a week with 1 recovery day in between

Perform the SIJ exercises three times a week and allow at least one day of recovery in between.

Exercises to help release SIJ blockage:

Release glute tension
Loosen and stretch hip flexors
Hamstring stretch
Shoulder mobilisation

Release tension in the buttocks from sitting on the bike.

Release glute tension

Sit down and place the STANDARD or BALL 08 under one buttock. Place the leg of the same side over the other placed leg.

Support yourself with your hands next to the buttocks. Roll the buttocks by bending and stretching the erect leg and supporting the arms during the forward and backward movement. The more body weight on the STANDARD, the more intense the pressure. Remain on the hotspots for a few seconds.

Tip: Start with the STANDARD, then for more intensity switch to the BALL 12 and then to the BALL 08.

Product

Ball 08

Seconds per side

Body part

Glutes

Training Goals

Recovery, Mobility

Stretch your hip flexor and gluteal muscles after sitting on the bike.

Loosen and stretch hip flexors

Start in the quadruped position and place the SUPER BAND around the inside of your thigh. Place the band as close to the hip as possible. Now bring one leg in front of the body and bend it at the knee through 45 to 90° as far as you can.

Extend your other leg behind your body and press the pelvis on the side of the extended leg towards the floor.

Tip: Lower your upper body forward to increase the stretch. By pulling the SUPER BAND you achieve a faster and deeper mobilisation effect.

Product

Super Band

Seconds per side

Body part

Glutes, Hips

Training Goals

Recovery, Mobility

Stretch your often shortened hamstrings and bring them back to length.

Hamstring stretch

Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get onto your back and rest both legs on the floor.

Actively lift the stretched leg with the band as far as possible. Strengthen the stretch by pulling the band downwards.

Tip: At best, this exercise relieves the lumbar spine by stretching the back of the thigh.

Product

Super Band

Seconds

Body part

Thigh

Training Goals

Recovery, Mobility

Avoid pain in the first place and prevent SIJ blockage. This exercise will help you do that.

Shoulder mobilisation

Lie on your back with your arms apart at 90 degrees. Place the right foot next to the left knee and let the leg tilt to the left side. Make sure your shoulders do not come off the floor.

Then begin with a circular movement of the right arm. The gaze follows the arm. The roller or BLOCK can be placed under the knee for support.

Tip: You can intensify the exercise by removing the roller under the knee.

Product

Standard

Repetitions

Body part

Chest, Shoulders, Upper Back

Training Goals

Recovery, Mobility