how to relieve si joint inflammation Exercises for si joint pain relief

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If you are experiencing sacroiliac joint dysfunction or SI joint pain, there are exercises that can help you feel relief. Here are some exercises that you should consider incorporating into your daily routine:

  1. Knee-to-Chest Stretch

Knee-to-Chest StretchLie on your back with your legs straight out. Bring one knee up to your chest and hold it with both hands for 30 seconds. Release and switch sides. Repeat three times on each side.

  1. Figure 4 Stretch

Figure 4 StretchLie on your back with your knees bent. Cross your left ankle over your right knee and gently pull your right knee towards your chest. Hold for 30 seconds and switch legs. Repeat three times on each side.

  1. Seated Forward Fold

Seated Forward FoldSit on the floor with your legs straight out in front of you. Reach your arms towards your toes and fold forward. Hold for 30 seconds and repeat three times.

  1. Pigeon Pose

Pigeon PoseStart on your hands and knees. Bring your right knee up and place it behind your right hand. Straighten your left leg out behind you and slowly lower down onto your forearms. Hold for 30 seconds and switch sides. Repeat three times on each side.

Remember to take your time and listen to your body. These exercises should not cause any pain or discomfort. If you experience any pain, stop immediately and talk to your doctor.

By incorporating these exercises into your daily routine, you may find relief from SI joint pain. Be patient and consistent, and you may start to see improvements over time.

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