SI Joint Pain Rehabilitation Program
A structured program to address SI joint pain and improve squatting mechanics, focusing on hip mobility, spinal stability, and hip stability. We'll work together to get you back to deadlifting pain-free!
Program Modules
Phase 1: Initial Evaluation
Let's figure out what's causing your SI joint pain. We'll thoroughly assess your movement patterns and identify contributing factors.
Hip Mobility Assessment
DailyTime to check your hip mobility! We'll assess your right hip, noting any limitations and what provokes pain. Let's see how we can improve!
Squat Assessment
DailyLet's observe your squat mechanics. We'll note pain location and movement patterns. Don't worry, we'll find the weak spots!
Prone Instability Test
DailyWe'll perform a prone instability test to assess spinal stability. This will tell us if your spine is contributing to your pain.
Phase 2: Corrective Exercises
Now that we know what's wrong, let's fix it! We'll do targeted exercises to improve your hip mobility and spinal stability.
Hip Mobility Drills
DailyTime to loosen up those hips! We'll perform hip mobility exercises to address the limitations we identified in the evaluation. You've got this!
McGill Big 3 (Spinal Stability)
DailyLet's build a strong core! We'll perform the McGill Big 3 exercises to enhance spinal stability. Get ready to feel the burn!
Hip Stability Exercises (Airplane, Banded Squats)
DailyTime to stabilize those hips! We'll perform the hip airplane exercise and banded squats to improve hip stability. Prepare for takeoff!
Phase 3: Functional Reintegration
Almost there! We'll gradually return to functional activities, including squatting and deadlifting. Listen to your body and celebrate your progress!
Squat Progression (Light Weight)
DailyLet's get back under the bar! We'll gradually increase squat weight, carefully monitoring pain and maintaining proper form. Small steps, big gains!
Single Leg Exercise
DailyWe'll continue single leg training to maintain strength while squats are modified. Stay strong and balanced!
What You'll Accomplish
- Reduce SI joint pain
- Improve hip mobility
- Enhance spinal stability
- Restore pain-free squatting mechanics
- Progress back to deadlifting
Full program access + updates