Since sacroiliac joint tends to become stiff with age, and it also tends to lock, it is more than useful and beneficial to learn about exercises that will increase its range of motion and reduce pain or stiffness if any of them appears. However, it is highly recommended to find a physical therapist or someone who is well familiar with exercises that should and should not be done by people who have problems with the joint in question, because if exercises are done improperly or if unsuitable exercises are chosen by an affected person, then it will definitely not do any good for that person and the health. Poor pelvic alignment is definitely not a good position in which sacroiliac joint exercises should be performed since it will only cause more problems.
Sacroiliac joint exercises that reduce pain and stiffness
Simple gentle drawing of one knee to the chest and holding the position for a few seconds can be beneficial in this case. 8 to 10 repetitions for each leg are recommended, and it is important to breathe properly, which means to exhale while drawing the knee to the chest.
While lying on the floor with knees bent and feet flat on the floor, the person should sway the knees from one side to another. It is important to keep the lower back on the floor or mat, and with time, the knees will be able to sway further and further to the floor. 4 to 8 repetitions for each side are recommended.
Sacroiliac joint exercises that help in stabilization of the pelvis
While the person lies on the back, hands should be on the hip bones and one knee should be folded up in away that the shin and floor are parallel. In this position, the knee should perform circular movements, both in clockwise and counterclockwise direction. 4 to 8 repetitions for each leg should be enough.
An exercise that is done while lying on the stomach requires that the legs are extended, abdominal muscles activated and the head rested on the forearms. One leg should be bent at a 90 degree angle and the lower part of it should circle in both directions 6 times. The same should be repeated for another leg, but it is important that the hip bones and pubic bone are in contact with the mat, and that the pelvis is still while performing circular movements.