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.
bolster or pillow, yoga block & strap or similar
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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