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Loosening SIJ blockage

Exercises to combat and prevent pain.

Duration
19 Min
Exercises
10
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.

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

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

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

Your tools against an SIJ blockage :
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