3 Steps to Permanent Relief for SI Joint and Pelvic Pain
Today we are going to cover the 3 steps topermanent relief for pelvic and SI joint pain. Now what is SI joint painé The SI joint, ifyou do have SI joint pain, is pain on either side of the tailbone where the tailbone connectsto the pelvis. So this is a drawing of the pelvis. This is your tailbone. This isyour lumbar spine or your lower back, the bones in your lower back called vertebraesitting on top of your tailbone. Then on either side of that you have your right hip or yourleft hip if we are looking at a person from the front. When we see somebody with SI jointpain, they will typically have pain on that given side. 70% of the time, it is on theright side. Don't ask me why that is but
70% of the time we know it is on the right. You canalso get shooting groin pain, buttocks pain and symptoms down the outside of the leg thatis affected. It might be pain, numbness, tingling, burning. Typically, that personsuffers from a heaviness as well. It can also cause some incontinence and leaking issuesas along to effect sexual performance as well. It can be absolutely devastating ifthe pelvic problem is bad enough. Fortunately, most people just have pain on one side. Sowhat can you do about ité That person who has SI joint problems typically has troublerolling over in bed, getting in and out of a car, crossing one leg over the other. Usuallythey have trouble sitting for long periods
of time especially if it is on a couch or a softsurface. So it can be absolutely devastating. Now what are the steps to permanent relieffor thaté Number 1 is this. Most people when we seethem if they are going to try exercises on their own and they only have a little bitof SI joint pain or pelvic pain, they are doing stretches. Yes, there is a very basic stretchwhich most people show me on Day 1. It is a piriformis stretch which is where you grabthe knee and pull it up and across to the opposite shoulder. It will give the personwho suffers pelvic or SI joint problems and pain temporary relief. However, long termwe don't want to stretch. We want to
strengthen or stabilize. Why is thaté Whensomebody has an SI joint problem, so the center of gravity of your entire body is inthe center of your pelvis. That needs to move the right way and it needs to be stable whenyou are doing day to day activities. If it is not stable enough, what will happen is thejoint will move so far that it becomes stuck. So if we are looking at the tailbone, we havethe tailbone and we have the pelvis and you get a normal gliding day to day. If morestress, more force is put through the pelvis than the pelvis itself can handle, that SIjoint can handle, what will happen is you actually become stuck. Now that creates allsorts of problems for the muscle around it.
What most people do is try to stretch theirway out of it. The problem is not stretching and it is not flexibility. It is actuallya stability issue. If we want to stabilize, we need to do strengthening exercises. If you go on ourYouTube channel, on the Madden PT official YouTube channel, there is a tutorialcalled Top 3 Exercises for SI Joint and Pelvic Stability. They are very low grade, kindergartenlevelexercises where you can at least begin stabilizing the muscles that controlyour pelvis. But we don't want to stretch, we want to think stabilize. Step 2 is we want to take a look at our habits.So what are some habits that lead to
pelvic instability and problemsé Number oneis standing with the weight shifted. So if I'm standing like this with my weight shiftedside to side for long periods of time, what that does is over years and years and yearsit weakens the ligaments which are tissue that hold joints together that we can't control.Think about somebody with an ankle sprain. They sprained a ligament. They stretchedthe ligament but it is not a muscle. It is different than a muscle. There are littlehabits that we do. If I stand like this and let's say I weigh 175 pounds and if I'm standinglike this, I have 150 pounds on one side and 25 pounds on the other. Where if I'm standingbalanced, I have 87 Â½ pounds on each
Exercise with Joint Hypermobility Syndrome yoga part 1
So I was looking on the Internet, and there'sno tutorials for Hypermobility and yoga and I wanted to do yoga and it's hard to know likewhat is bad, and what's good and like I know from experience but, there aren't any tutorialsreally about like specifically. So I'm not gonna do it all in one tutorial, causethere's like a lot of stuff. I'm gonna do legs today like splits and stuff.So *in a sing song voice* lets get started! *ukalele sound*Disclaimer! If you do not have Hypermobility syndrome or EDS then this tutorial is the completeoppositeof what you should do basically, so don't listen to it. Also disclaimer I'm NOT a or a fitness professional of any kind so any
injuries that may occur are not at the faultof me its at the fault of the activity prefomer. Splits.So how to stretch your legs. The answer is don't if you have Hypermobilitysyndrome. If you don't have Hypermobility syndrome then this tutorial is not for you.If you have EDS and you have to worry about like subluxations and dislocations, then Idon't know a lot about that because I don't get subluxes or dislocations.I mean I might have gotten like some in my fingers and stuff, I'm not really sure.So if you can't do the splits. I'll show you how to learn how.But it's probably not a good idea to stretch
it.So here, and then here, if it hurts here then like go further.But this, you can feel the muscles working in your leg in this one, and kind of in thisone. Then just stay like this and use your musclesand balance. If you can do the splits the go in to the splits make sure your hips aresquare, and don't just go like ughghughh! You don't wanna use your banana body, youhave to use your ballet body. So you should be have your hips as squareas you can and this is the one place where I don't have Hypermobility so much so I dokinda have to stretch here which is weird.
So you can do stretching this if you are tighthere then you can go here. And hen you have to keep your stomach straightand make it feel like in, and balence, and you can do it higher if you need to but Idon't have anymore yoga blocks. If you want to get.
Exercise with Joint Hypermobility Syndrome yoga part 2
If you have had undiagnosed Hypermobility syndrome for the majority of your life LikeI have It's natural to want to go like this Because you just bend more easily But youcant You have to go like this so you lie down And it's good to hold your hip because Balletbody Like this and tighten this Tighten your knees Flex your foot And you kinda wanna makesure That your putting it behind But don't go like this cause it might do like weirdstuff Like behind but not Up Like right before it feels like it's gonna stretch like hereis too high It should be a comfortable distance apart Slap you can do it front and make sureit really strengthens those muscles Also you
can do like ankles pointing cause mine likedon't point And this is as far as it goes and I can stretch it really hard and this is as far as it goes And also you can do this and that strengthens the hip muscles and it'sjust really good But you have to be very careful with hips cause they can do bad stuff What'salso important is posture. I'm gonna turn side ways so that you can see. This is likea comfortable way of sitting, my spine likes
to be able to stretch so I can bend this waybut it can also bend forward like this but sitting up straight and standing up straighteffects everything. So sitting up straight you should be likethis and it might hurt and not like hurt but like make your muscles tired if you're usedto slouching. Also inserts in you shoes you can get superfeet and it makes sure that your arches stay up because if they don't they can put everythingelse in the wrong place. So basically every direction or almost everydirection my foot can bend is a bad one like, if you are a dancer look away now becauseI can do that and it's horrible.
So that's important, even if you don't havebowed legs but if you do it helps a lot. And also for walking, don't walk with yourfeet turned in like make sure you're thinking about it and like walk straight forward.I hope you enjoyed that tutorial and I hope it helped you about like what is good and whatis not comment if you have any questions and stay tuned for part 2 and possibly 3, I'lldo lots of different one of different places because it takes a long time cause it's notas straightforward as is it for people without Hypermobility of Hypermobility type EDS.Bye! Remember to stay strange!.