Exercises | ISG – The sacroiliac joint

Exercises

There are a variety of exercises that can help with sacroiliac joint blockage. These should be explained in detail by a physiotherapist or orthopedic surgeon and applied after a thorough examination. These exercises help to move the sacroiliac joint and thus release blockages.

A simple exercise that can be easily performed at home is a pelvic pendulum motion. This is done by standing on a raised surface (e.g. a thick book) and swinging the other leg slightly back and forth. If you push the pelvis of the supporting leg a little bit forward while swinging back, you can intensify the movement in the ISG.

This exercise should be performed on a wall where you can support yourself with both hands, especially if you have balance problems. Another exercise in the supine position is, for example, a careful bicycle ride. The legs are bent at right angles in the knee joint and hip joint and one performs careful circular movements with the legs as when riding a bicycle.

You can also put both hands under the sacrum in the supine position and then slowly circle the pelvis in all directions. In the 4-footed position (kneeling supported on knees and hands) the legs are alternately stretched out so that they form a straight line with the back. You can also do this exercise from time to time as a precaution.

At the same time you can stretch the other arm (i.e. diagonally left leg, right arm) forward. Prophylactically, unfavorable sitting positions, heavy lifting and carrying, as well as jerky movements in the hip joint should be avoided. In general, light physical activity is beneficial to strengthen muscles and tendons and prevent ISG blockage.