SI Joint Self-Pop Program
A program to self-manipulate and release tension in the Sacroiliac (SI) joint using isometric exercises.
Program Modules
Preparation
Establish the correct starting posture for the exercises.
Chair Setup
DailyScoot to the edge of a chair.
Upright Posture
DailyMaintain very good upright posture.
Leg Position
DailyLegs hip width apart, feet flat on the floor.
Knees Outward Isometric Exercise
Perform isometric exercise by driving knees outward against hands.
Place Hands
DailyPlace hands on the outside of the knees.
Drive Knees Out
DailyDrive knees outward into hands while resisting.
Hold (5 seconds)
DailyHold the position comfortably for five seconds. Focus on the firing across the pelvis into the SI joints.
Repeat (5 times)
Daily 5xRelax and repeat the exercise five times.
Knees Inward Isometric Exercise
Perform isometric exercise by squeezing knees inward against hands (fists or pillow).
Make Fists or Use Pillow
DailyMake fists and put them together. Place them inside the knees. Or use a pillow or rolled-up towel.
Squeeze Knees Inward
DailySqueeze knees inward while resisting with hands (or pillow).
Hold (5 seconds)
DailyHold the position for five seconds.
Repeat (5 times)
Daily 5xRelax and repeat the exercise five times.
What You'll Accomplish
- Correctly position body for SI joint self-manipulation.
- Perform isometric exercises to target the SI joint.
- Apply proper resistance and pressure during exercises.
- Safely and effectively self-release tension in the SI joint.
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