SI (Sacroiliac)

SI (Sacroiliac) joint stabilizers and exercises are essential for maintaining stability and reducing pain in the SI joint, which connects the sacrum and ilium bones in the pelvis. Here are some exercises and stabilizers to help:

Exercises:

1. Pelvic Tilts: Lie on your back with your knees bent and feet flat. Tilt your pelvis upwards and then back down again, repeating the motion for 10-15 repetitions.

2. SI Joint Bridges: Lie on your back with your knees bent and feet flat. Slowly lift your hips off the ground, squeezing your glutes and lower back muscles.

3. Clamshell Exercise: Lie on your side with your feet touching. Lift your top knee up towards the ceiling, keeping your feet together.

4. Planks: Hold a plank position for 30-60 seconds to engage your core muscles and improve stability.

5. Gluteal Strengthening: Perform exercises like squats, lunges, and deadlifts to strengthen your gluteal muscles, which help stabilize the SI joint.

Stabilizers:

1. SI Joint Belts: Wear a sacroiliac joint belt or brace to provide support and stability to the SI joint.

2. Pelvic Stabilizers: Use a pelvic stabilizer or SI joint stabilizer device to help maintain proper alignment and stability.

3. Physical Therapy: Consult a physical therapist to learn specific exercises and techniques to stabilize and strengthen the SI joint.