Sacroiliac Joint and Lumbar Spine Exercise
Level 1
1. SUPINE ABDOMINAL BRACING
POSITION:
-Lie on your back with knees bent and feet hip-width apart on the mat. Perform pelvic neutral with abdominal bracing, holding for ten seconds and relaxing for one second. Repeat this process for one and a half minutes.
-Pelvic Neutral With Abdominal Bracing
PROGRESSION
Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for Level One Mat exercises.
2. SUPINE GLUT SETS
POSITION:
Lie on your back with knees bent and feet hip-width apart on the mat. Squeeze and tighten your buttocks muscles. Hold for ten seconds and relax for one second. Repeat this process for one and a half minutes
PROGRESSION:
Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for Level One Mat exercises.
Level One Mat exercises
1. BRIDGING
POSITION:
-Lie on your back with knees bent and feet hip-width apart on the mat. Then, squeeze your buttocks muscles, while lifting your buttocks off mat and hold the pelvis steady up off the mat for five seconds. Then bring buttocks back down onto mat and relax for one second. Repeat this process for one and a half minutes.
PROGRESSION:
-Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for Level Two Mat exercises.
2. SUPINE MARCHES
POSITION:
-Lie on your back with knees bent and feet hip-width apart on the mat. Tighten your stomach and perform pelvic neutral
PROGRESSION:
-Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for Level Two Mat exercises.
2a. ALTERNATE POSITION FOR SUPINE MARCHES HEEL UPS
Patients with hip subluxations may have increased hip pain when lifting the leg one to two inches off the mat. In this case, the patient will perform pelvic neutral with abdominal bracing and then they will go up on their tip toes (heel ups) only and hold for five seconds, then switch going up on their tip toes on the opposite leg. Begin this exercise at one and a half minutes, adding ten seconds per day until reaching three minutes. Once a person is able to progress this exercise to three minutes, they should be able to perform supine marches at one and a half minutes.
2b. ALTERNATE POSITION FOR SUPINE MARCHES TOE UPS
This position is used if a patient has pain in the ankle when performing alternate position 2a (Heel Ups). Patients with hip subluxations may have increased hip pain when lifting the leg one to two inches off the mat. In this case, the patient will perform pelvic neutral with abdominal bracing and then will go up on their heels (toe ups) only and hold for five seconds, then switch going up on their heels on the opposite leg. Begin this exercise at one and a half minutes, adding ten seconds per day until reaching three minutes. Once a person is able to progress this exercise to three minutes, they should be able to perform supine marches at one and a half minutes.
3. PRONE HIP EXTENSION
POSITION:
-Lie on your stomach with a pillow underneath your hips, which prevents your low back from arching excessively while lifting your leg. -Place a towel roll under your forehead to keep neck in neutral position (looking straight down toward bed or mat). Do not turn your head to one side while performing this exercise. It will hurt your neck. Place your hands by your side -Lift right leg up until feeling your buttocks squeeze, hold the position for five seconds then switch legs. Repeat this process for one and a half minutes.
PROGRESSION:
-Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for Level Two Mat exercises.
3a. Alternate Position for Prone Hip Extension Leaning On Ball
POSITION:
-Place a physioball on a couch or mat and lean over the ball, with hands resting on the couch or mat for balance. Kick one leg out behind and hold that position for five seconds then switch legs. Repeat this process for one and a half minutes.
PROGRESSION:
-Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. This is an alternate position, therefore, once three minutes is reached, you will progress to Level Two prone swimmer alternate position.
4. Ball Squeezes
POSITION:
.
-Lie on your back with knees bent Place a ball (size of a soccer ball) between your thighs and with your feet hip-width apart. Squeeze the ball for a count of five seconds, rest for one second, then squeeze again for five seconds. Repeat this process for one and a half minutes.
5. Clam With Tubing
POSITION:
-Lie on your back with knees bent and yellow theraband wrapped and tied around both thighs.
Spread both knees apart a few inches (not too far) and hold for five seconds, then, return to hip neutral (do not let knees touch), then back out again. Repeat this process for one and a half minutes.
PROGRESSION:
-Begin this exercise at one and a half minutes and add ten seconds each day until you reach three minutes. Once you reach three minutes for this exercise, you are ready for the Level Two.
