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Loosening SIJ blockage

Exercises to combat and prevent pain.

Duration
8 Min
Exercises
4
Difficulty
Beginner
Products used in Routine
Ball 08
Super Band
Standard

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.

Product
Seconds per side
60
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.

Product
Seconds per side
60
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.

Product
Seconds
60
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.

Product
Repetitions
15
Body part
Chest, Shoulders, Upper Back
Training Goals
Recovery, Mobility

Your tools against an SIJ blockage :

Three resistance levels

orange/light
green/medium
blue/strong

Training band for core & stength training

Super Band

€22.90
8 cm Ø

BLACK
YELLOW
GREEN
+4

Intensive & precise against pain & hardening

Ball 08

€10.90
Ideal for beginners

BLACK
BLACK/YELLOW
BLACK/BLUE/WHITE
+5

The mother of all foam rollers

Standard

from
€29.90
12 cm Ø

BLACK
GREEN
RED
+4

Well-rounded: against pain & hardening

Ball 12

€13.90

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Free delivery Free delivery
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers