20-Minute SI Joint Strengthening Exercises & Pelvis Reset for Low Back Pain

Give your SI joint and low back some relief with this video. We begin with a gentle pelvis-reset sequence of six moves to reset your pelvis and SI joint.

From there I’ll guide you through a mobility flow for your hips, thoracic spine and quadratus lumborum (which can get overactive and cause lower-back pain).

After that we’ll stretch and lengthen your QL and then complete the series with a savasana – so your body can rest and absorb the work we just did.

TOOLS NEEDED

bolster or pillow, yoga block & strap or similar

THE WORKOUTS

Pelvis reset – yoga block lengthwise   
Pelvis reset – yoga width-wise   
Pelvis reset – outer hip rocks  
Cervical spine rest – Bridge w/ head rolls 
SI Joint Mobilization – Knee in presses   
SI Joint Mobilization – Knee away  
90/90 w/ trunk rotation 
QL wall stretch   
Seated side stretch  

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