SACROILIAC JOINT DYSFUNCTION FORCE / FORM CLOSURE Part 2

Sacroiliac joint pain is often a mystery to those suffering from it and for those trying to treat it. The joint is held together by very dense, thick and strong ligaments while it is reinforced and acted upon by the force of an entire muscular orchestra that reinforces its stability. 

The amount of movement that the sacroiliac joint has is very minor. When there is an imbalance in mobility from one side to the other, this can create adverse shearing forces and pain. If there is instability, the muscle system that supports this joint will go into overdrive. Overuse of the low back muscles can contribute to low back pain. Weakness in the gluteus muscles and compensatory tightness in the hamstrings can also be present with SIJ dysfunctions.

The gluteus maximus and piriformis muscles cross the SIJ so properly working both of these muscles can help to strengthen the force closure mechanism. In fact, 35 muscles span the entire sacrum and pelvis region.

This is #2 in the series for SIJ strengthening. 

The banded clam shell side plank. It is an advanced exercise that requires as strong and stable trunk to be able to lift yourself off the floor. 

The latissimus dorsi works isometrically to help stabilize the trunk while it is off the ground. It is also stabilizing the shoulder girdle and low back in this position. 

Externally rotating the top leg against resistance is targeting the gluteus medius, piriformis and some fibers of the gluteus Maximus making this an excellent advanced exercise to help strengthen and stabilize the musculature that has an effect on the SIJ.

This is advanced so only perform this if you can stabilize yourself in a sideplank position. If this is too hard, a modified clam shell can help as well. 

Do this until you fatigue (and its ok if you can only get a few reps in! Let pain be your guide as well…nothing more than a 4/10. 

Comment below with a 👊🏼