I have been struggling with sciatic pain for 6 years. Spent a truck loads of money with no result. Been misdiagnosed by all. Next step would have been a back op. I did the first moves with the dowel stick and I had instant relief. There are no words to describe what you've done by sharing this video. Thanks to you I've got my life back. You are an absolute angel!!
I know your pain, been like this for 3 years, on and off. I thank you and the universe for this amazing people studying pain. Love and healing to y’all.
Great video indeed!! I had a problem with my right leg for six months and had spent a lot of money visiting doctors and physical therapists. Some said piriformis and other thought it was hamstring or abductor pain. I almost gave up because having done so much and they didnt seem to help until I found this video. My pain has 90% gone after 3 days and I am now so happy. I coundnt thank enough for your kindness of making all these useful video clips. THANKSSSSSS!!!!
I teach yoga and have tried everything for the pain in my lower back, even chiropractic. After doing a few of these exercises, my SI joint went right back in place. I am going to continue doing all the exercises to build the muscle. I have been having a lot of problems with my right knee because of this problem. Glad I found you. Love using the dowel, put me pelvis in alignment right away and pain was gone! Thank you!
Brenda Stone hey Brenda I am suffering same hip ache and knee hurts too it started in pregnancy and now continued even free 4 months of postpartum.. is this pain will love with us forever? Or any any better I can do to fix it. I am just following this video first part of alignments it helps but temporarily.can u suggest or write something
@sana I suffered from SI joint pain and got mri done too, knee is better after I avoided stairs like months... SI joint pain never goes away but I learnt to deal like squats lunges etc pain exaggerating so I avoid only walk is good for me so I stick to it...
One the best instructional videos I have seen. 3 months of pain in the lower back and after a day I felt a difference, after a week I feel good. Hopeful to be feeling great in a few weeks.
I have watched a dozen videos on this subject. Yours is by far the best. I did the simple exercise and got immediate results. Thank you so much for posting..
Jennifer thank you so much for posting this video. I have been in pain with so joint issue for almost a year. I have been doing your exercises daily for two weeks now and have a tremendous relief in my pain level. Again I can not thank you enough. Yours is by far the best I have tried. Very simple but effective. Thank you Gayle
I’ve been bedridden in pain the last 3 days even after goin to the chiro and doing Physio work fro two consecutive days just to get relief when I saw this video . I followed every exercise and did it 3 x on the first day , I finally felt relief ! I have been doing this since and plan to incorporate this in my daily life to strength my SI joint and avoid that excruciating pain again . Thank you so much !
I've been suffering from SI issues the past six months and I've added this routine to my stretch regime and definitely feeling the benefits! Thanks so much Jennifer
This video for one changed my opinion on Pilates(coming from a 22 year old male who only wants to become stronger and reach my full physical potential) but your understanding and intuitive explanations of the movements are blowing my mind. I have been to so many practitioners that ( in my opinion) underestimate or just outright don’t understand the importance of pelvic stability and mechanics that I felt pretty discouraged and hopeless about the instability and unbalance I feel on a daily in my si joint and general pelvic region. I felt immediate differences in my stability and overall balance of my pelvis and control over my femurs. I’m going to do this daily and I have no doubt that rebuilding my foundation using these very basic movements and exercises will completely change my performance and efficiency at all my compound and Olympic weightlifting movements. I literally feel more bulletproof after going through and performing the moments demonstrated in this video. Thank you!!
The first 3 exercises I do on a regular basis and I am eager to try the strengthening ones. One thing I have found is that after using the dowel or the ball....I slowly let down my leg on the side that I have SI pain. As it goes all the way down, and I push out with my heal, often my SI will "pop" into place and I feel immediate relief. Without that step, I wouldn't be able to continue with the other exercises. Another trick that I learned is to take a pool noodle to cover the dowel (or cane in my case). You may need to cut a slit lengthwise down the noodle to get it to fit over the dowel. The extra cushion is much more comfortable.
Thank you so much for sharing this video.i thought i just had sciatica nerve problem but when I tried these exercises they gave me instant relief from my left hip pain..now I know what the root cause of my sciatic pain...Thank you for saving me money on MRIs and Xray. God Bless!
I can’t wait to start . I have tried the exercises but without the dowel in the past with temporary relief and always comes back. I’ll add this time the rest of exercises. Thank you for sharing your knowledge.
Excellent. Something that every one cnn do without any sophosticated expensive work out and quipments. Simple understandable and specific information. It's impressive. Thank you Jannifer Adolfs.
Thank you so much for this and your other short video on the same subject. I tried the exercises this morning and discovered that i have a bit of relief and could do some of the things i haven't been able to do for the past five weeks, without medication, as a result of the pain I'm having in my SI joint. Having taken different pain relievers, muscle relaxant and what have you prescribed by my doctor, I realised that the pain relievers only worked for the duration of the period i was taking them and in the past couple of days, have stopped working. So this morning I decided to browse for treatment options for this pain and luckily i stumbled on your video. Once again, THANK YOU!
+Esther Jimoh Hi Esther, Daily once or twice should be sufficient. As you are having less pain and able to do more of the strengthening exercises you will find you will need less of the aligning exercises and can focus more on the strength. Just listen to your body, if you are in pain - align, if you are feeling good work on the strength. Most days to start and then every other day should be sufficient to maintain once out of pain. Best to you!
these are great exercises. I have had SI joint injury pain for 3 years and have found these exercises to be easy to follow and actually am having some relief from my pain already. I plan to do these frequently! Thank you!
yes I know you mean by doctors not giving a crap my original doctor does not not put the when I went and seen today was exceptionally very very good I'd like to see if I could see her and ask her for she could be my doctor forever because she is more compassionate and if your doctor has no compassion and all I know that was going to have to say and she is not a good doctor at all.
I haven't performed the entire sequence although I plan to. But just the dowel exercise slips my joint back in place (temporarily) and instantly relieves my pain. I can't wait to do all the exercises and hope to get rid of this SI joint pain for good. Thanks.
I've watched a lot of videos for lower back and SI exercises, and this has to be the best. There is a nice variety of exercises, a good pace, and very clear instructions....especially on form, which is so important.
I've been suffering for so long with my right SI joint. I can't wait to try these and hope for relief. Thank you! I've marked favorite and I'll try to let you know what happens.
I was driving 4 hours a day and was leaning on my left hip out of habit. My right hip and the right side of my low back started to ache and it progressed to a debilitating condition. I was able to self-correct and start pinning both sides of my hip down when driving, but the initial aggravation led to pain when sitting, standing and lying down (though I found myself lying flat on the hard floor quite often for relief). I thought it was a herniated disc. But after hearing the term "malalignment syndrome" in another video, I searched and found this video. I'm fairly sure that this is what my problem is, as the exercises feel like they're addressing the issue and the bridge stretch is something that I've been doing for about a week on my own and it's been helpful. Anyway, thank you for this video!!! If I win the lottery or find another way out of poverty, I'll be cutting you a check immediately. Thanks, again!
Thank you Jeniffer..I could barely walk due to my SA on my left leg which is something I had suffered from recently.although i had a sciatica and a lower back pain on my left leg I have been suffering for years.thanks a lot again
This is great, thank you so much. I teach people these at work (I am a therapeutic massage therapist and long time Pilates-lover) and it's so nice to have a video reminder for them.
Hello Jennifer! I'm excited to have found your video!! It has helped me a lot already. I have been battling chronic back pain for 3 years now. I have had to drop out of college and it completely turned my life upside down. Drs are idiots where I live and never listened to important symptoms I have. I have a torn disc l5, s1 and sacralilaic oain. I believe my sacral iliac joint is what causes me the most pain. I'm 30 years old and have two kids with one on the way. I wanted to see if you could make a video for balancing the hips and strengthening got back while pregnant. Anyways I'm ready to be healed and back to normal. It all started with a fall on my bottom a couple months after I had my second daughter. Also with a fall and the issues I have I have read it goes hand and hand and is very common. It took me a few years to figure all this out but of course no Drs knew!!! Ugh! So frustrating. Anyways any help would be appreciated!! I'm very thankful for you taking the time to help us!!
Lastly, I wanted to say I was a very active person before all this. I worked out daily and walked daily. So having this all happen was a complete flip flop of my life. I went from active person to not being able to even walk at times. I must say I have a new found compassion on people who battle chronic illness and/or chronic pain. It's tough for sure! God bless you!!
+Melissa Nichols Hi Melissa, sorry to hear of your pain. The exercises at the end of the video here are good to begin strengthening the hips and back. I also had pain following my pregnancy and squats and any exercise to strengthen the hips and glutes in the buttocks have helped me. The pain comes from both an imbalance and loss of strength in the muscles. Once you get stronger and work the weaker side it should balance out and give you relief.
+Melissa Nichols Hello Melissa. I think I am suffering from a similar case as yours. I hope we can chat so that we can share the experience which might be beneficial for us. Just shoot me with your email so that we can start if you want. Thank you
Thanks for this routine.I had rotator cuff surgery 3 months ago.Have been sleeping on my good shoulder most of the time and it has tweaked my SI joint.I had no idea.This really works to alleviate the pain.Doing it every morning.
1:00-5:00 great for SI joint issues! My physical therapist has me doing similar exercises for correcting a long term SI joint dysfunction resulting from an ankle sprain. SI joint problems can present themselves as lower back pain, hip pain and pain on the outside of leg. Subbed.
Hello, I'm feeling very encouraged, now that I've come across this video! I've already felt some improvement with my pelvic instability and I hope to do these exercises several times per week. Can you tell me how many reps/counts are recommended for each exercise?
Thanks for exercises, Regarding first isometric exercise w/ dowel: if misaligned right hip is lower than left hip would you recommend 1) dowel under left knee/over right knee as in video 2) dowel under right knee/over left knee -=or=- 3) do isometric exercise on both sides
Hi Jennifer, Great video! This has enhanced my physical therapy so much!! Can you do a video to align the shoulders/back? Or is that even a possibility? My injuries affect my entire right side and, of course, the left side has been compensating. Looking forward t more information from you!
Excellent...slow- detailed -deliberate !! I am going to share this with all of my Adult Ballet students. I am always telling them that each strengthening and stretching move or position should be done very slowly with rhythmic breathing and be accurate. One quarter inch one way or the other...changes the whole aspect !! (and results) Well perhaps a half inch :-) :-) ?
Thank you Jennifer. I have been suffering from piriformis syndrome for almost a year now, and I have watched many a video and attended physical therapy as well. I can honestly say this is the best narrated and demonstrated video out there. I have a couple of questions for you: 1) My piriformis muscle pulls my left pelvis posterior when I sleep or sit, so all my efforts to align are undone at night. Any advice to get the muscle to relax? 2) I can only stand up for so much of the day, I have to sit to drive and to work. Any advice on proper form or flexing I can do while seated to keep in alignment? Again, thank you for this well-crafted instructional video. I wish my PT was as talented as you are. I now realize that he started me on exercises too early and made things worse.
When you sit it's all about alignment; use pillows or whatever it takes to get your skeleton aligned, which means you need to sit up on your sitting bones, not on the tailbone. The natural curve in your lumbar spine happens with the breastbone up over the sitz bones. I use a pillow in the lumbar when I drive a lot. As far as the piriformis if you cross that affected side leg over the knee of the other it should shorten and relax the piriformis. When I sleep at night on back or side I fold one leg up to get the hip muscles comfortable.
It seems to be a great video. However, I cannot hear you. Please rerecord with another mike, higher volume, etc. My volume is at it's higher level and I cannot hear you. Thank you very much.
Great information. You know the right rythem to use. Do you know about active isolated strengthening? If you do not, you practice it! Great information
the hamstring stretch at 3:30 is one of the types of movements that really hurts my si. my left si is the problem and any extension of the legs (tightening/stretch of the hamstring) is a trigger.
+snapascrew Try contracting the hamstrings and extending the hip in front. You can do this by lying face down and extending the leg up and back through the thigh or in standing, reach the affected leg behind you until the hamstring and glute fold stop you.
The problem with this video is that Jennifer does not give one any information about how to assess if there is anterior tilt or posterior tilt on one side or the other. So, it’s pretty much useless to do this without knowing which side to target in which way, no?
I was thinking the same thing. I know I have SI pain, a PT also confirmed I have it, but I don’t know how/if one side is more tilted one way or another. I know - because I feel it there - that my right SI joint is worse. Most if not all the pain is on that side. I also feel it a bit up my back from the SI joint, wich might be a muscle or ligament that attaches there that is irritated and inflammed. How can we diagnose if/how our each side is tilted?
going to try this hope it works. I was in a accident in 2007 . broke my Pelvis, completely separated pelvis and shattered scrum. was in wheel chair for 3 months. I am walking but have been in pain terrible ever scene. I go to chiropractor 1 to 3 times weekly. really would like to be pain free.
Thanks for the video. I’m wondering how to figure out if you have misalignment to begin with? How would I figure out if there are different rotations? Thanks!
Thankyou, this is helpful but I couldn't progress to the table top position - things I'll have to work up to but it's heaps more effective than other exercises I've tried to date; I've known my pelvis was out of alignment for some time but didn't know what to do about it - even physios and osteos were no help in terms of exercises recommended etc
great video, if a person has pelvic shift, the right leg is longer, pain on right side, would you then put the dowel under the right leg, much like you are demonstrating with the left? Appreciate your effort to help others! Thanks
+Kathy Ballinger Put the dowel under the shorter leg or left. So, In your case with pain on the right side you want to tighten the abs by pulling the right thigh toward your chest or into the dowel. The back of the left thigh will push into the dowel creating more length thru the waist and hip.
Kathy I think you would actually put the towel under the right leg. You are trying to get the right leg into extension and not flexion. Your right leg is already in flexion and posterior pelvic tilt if it’s longer.
Great tutorial x I too am a Pilates Instructor and have SI joint issues. If you follow Tom Myers and Anatomy trains you will understand me when I say that you are too tight in your DFL and your SFL addressing this may also help.
When I do the dowl exercise, my right pelvis pops every time. I've had my legs go completely to sleep when standing and have excruciating stabbing pains in my buttocks, the muscle right beside the hamstring on outside and /or the interior (groin??) muscle straight under the tailbone. My doctor's don't seem to be taking it seriously. I'm afraid with these pains and losing the ability to control my legs and their going numb I'm doing permanent damage. I have spinal stenosis, but I'm pretty sure my tailbone is involved as it started with intense burning in and radiating pain from the tailbone. My massage therapist said my tailbone was crooked, but the chiro couldn't get anything to move in my lower back. It's too locked up. Also, I had a burst is removed and a tendon stretched as it was torn and digging into the bursitis that was destroyed. After that all this started. They didn't check my other hip bc I wasn't having pain there, but now I'm wondering if it's pulling my pelvis crooked. Is this possible?? I've said this to the doctors several times and they never respond, only changing the subject or start typing and ignore me. I think the pain management place I'm going to, Clearway, is too busy too really care and my primary is fighting cancer and is rarely in the office anymore. I'm trying to get them to send me to a surgeon, but neither responds to that either. They just tell me to come back in a month and bill me. That should be illegal! If they don't fix you, you shouldn't have to pay. It's like going to a mechanic who listens to my complaints, looks at my engine, then shuts the hood and hands me a bill! Seriously!? But then, that's why a medical degree is an "Art" and not a science. Lol I can't walk through Walmart anymore and have to ride a cart. I can't walk my dog. I can't even cook a meal w/o my legs going out. Any ideas? I know you're not a doctor, but the doctors are clueless and you seem to understand mechanics of it, the muscles and tendons and their roles. Anyone that's been through this or knows what's happening here, PLEASE give me a clue. I realized a long time ago you have to Google until you diagnose yourself before you go in bc the doctor will just tell you to take Aleve and come back in a month until you give up complaining about it.... or you're dead. Lol I don't want to lose my ability to walk permanently and I'm afraid if it's not resolved, that's is where it's all heading.
Don't get surgery! Do these experiences. Change your diet! Absolutely no sugars...begals...pasta...donuts...pastiesmaybe even fruit.It creates too much inflammation. Eat 75% of Your plate is veggies. Your body will thank you!
At 10:22 i has stop my right shoulder would not let me put my hands on my waist. I do have tension on the left side my chest, whole arm shoulder rib waist is tight , so that might be the reason 😶🙃
Thank you! Am noticing how out of align my hips are - I still struggle with my right side- notice while prone the R side is much higher and doing the child pose that I used to love is impossible due to R side tightness and pain. I’ll keep doing the alignment exercises in the first of the video and see if that loosens them up more. Any suggestions would be appreciated and taken. Thank you again for this great video!
Hi Jennifer! Thank you for posting this! This is the most helpful video I’ve found. I’ve got a larger right glute and piriformis syndrome symptoms (right leg numbness, etc.). My right hip also sticks out to the side more and the hips don’t feel balanced in general. One side is definitely out of alignment. This has also led to a knee and back issue. Where should I place the pole in the first exercise. Would it be under the left knee and over the right one? Thank you so much for the video 🙂
I started off with a significant imbalance with my right hip rotated. If I have tension on my right side still after doing the exercises up to just after the the ball exercises and extensions , what do I do then? do I just continue to do the exercises up until that point daily until one day I don't feel tension on the one side then I continue with the rest of the exercises in the video?
I definitely have SI issues and am glad to see a video with progression exercises. What kind of stretches or movements can get the SI misaligned ? I did a couple of new stretches for my quads today and had serious issues later but am not sure if some stretches/movements really can get the SI out of alignment?
Thanks for keeping to the point. A lot of videos just keep talking theory and never get to the real stuff. This on the other hand is really actionable stuff.
Can you recommend how many reps for each exercise and how often (days per week and/or times per day)? I imagine it will be different for everyone, but is there a base-line starting place?
I have been struggling with sciatic pain for 6 years. Spent a truck loads of money with no result. Been misdiagnosed by all. Next step would have been a back op. I did the first moves with the dowel stick and I had instant relief. There are no words to describe what you've done by sharing this video. Thanks to you I've got my life back. You are an absolute angel!!
So happy these worked for you!
I know your pain, been like this for 3 years, on and off. I thank you and the universe for this amazing people studying pain. Love and healing to y’all.
@@lemnatins1434 did you have pain sitting?
Me too
This is the best video on the internet I swear.. better than “ Bob n Brad”....
in your opinion of course
At least she hasn’t tried to sell me a mattress 😁
@@seanj5249 😂😂😂
Great video indeed!! I had a problem with my right leg for six months and had spent a lot of money visiting doctors and physical therapists. Some said piriformis and other thought it was hamstring or abductor pain. I almost gave up because having done so much and they didnt seem to help until I found this video. My pain has 90% gone after 3 days and I am now so happy. I coundnt thank enough for your kindness of making all these useful video clips. THANKSSSSSS!!!!
Punvipa Chanpen i’m glad to hear , what were your pain symptoms ?
I teach yoga and have tried everything for the pain in my lower back, even chiropractic. After doing a few of these exercises, my SI joint went right back in place. I am going to continue doing all the exercises to build the muscle. I have been having a lot of problems with my right knee because of this problem. Glad I found you. Love using the dowel, put me pelvis in alignment right away and pain was gone! Thank you!
Brenda Stone hey Brenda I am suffering same hip ache and knee hurts too it started in pregnancy and now continued even free 4 months of postpartum.. is this pain will love with us forever? Or any any better I can do to fix it. I am just following this video first part of alignments it helps but temporarily.can u suggest or write something
yoga is very bad for lower back , if you have problems with your lumber spine just forget about yoga. I destroyed L4-L5 from doing yoga.
@@amandeepgill9715 hey how are you now? i also have this problem 5 months postpartum 😭
@sana I suffered from SI joint pain and got mri done too, knee is better after I avoided stairs like months... SI joint pain never goes away but I learnt to deal like squats lunges etc pain exaggerating so I avoid only walk is good for me so I stick to it...
@@amandeepgill9715omg really? do you do these excercices?
One the best instructional videos I have seen. 3 months of pain in the lower back and after a day I felt a difference, after a week I feel good. Hopeful to be feeling great in a few weeks.
I have watched a dozen videos on this subject. Yours is by far the best. I did the simple exercise and got immediate results. Thank you so much for posting..
Jennifer thank you so much for posting this video. I have been in pain with so joint issue for almost a year. I have been doing your exercises daily for two weeks now and have a tremendous relief in my pain level. Again I can not thank you enough. Yours is by far the best I have tried. Very simple but effective. Thank you Gayle
After doing these exercises, my leg/pelvis joined cracked and I feel relief for the first time in months. Thank you!!!!
I’ve been bedridden in pain the last 3 days even after goin to the chiro and doing Physio work fro two consecutive days just to get relief when I saw this video . I followed every exercise and did it 3 x on the first day , I finally felt relief ! I have been doing this since and plan to incorporate this in my daily life to strength my SI joint and avoid that excruciating pain again . Thank you so much !
I can’t thank you enough. I have never seen the rod assist. Excellent tool to help alignment. Then the strengthening exercises. Excellent.
I've been suffering from SI issues the past six months and I've added this routine to my stretch regime and definitely feeling the benefits! Thanks so much Jennifer
This video for one changed my opinion on Pilates(coming from a 22 year old male who only wants to become stronger and reach my full physical potential) but your understanding and intuitive explanations of the movements are blowing my mind. I have been to so many practitioners that ( in my opinion) underestimate or just outright don’t understand the importance of pelvic stability and mechanics that I felt pretty discouraged and hopeless about the instability and unbalance I feel on a daily in my si joint and general pelvic region. I felt immediate differences in my stability and overall balance of my pelvis and control over my femurs. I’m going to do this daily and I have no doubt that rebuilding my foundation using these very basic movements and exercises will completely change my performance and efficiency at all my compound and Olympic weightlifting movements. I literally feel more bulletproof after going through and performing the moments demonstrated in this video. Thank you!!
Any update?
The first 3 exercises I do on a regular basis and I am eager to try the strengthening ones.
One thing I have found is that after using the dowel or the ball....I slowly let down my leg on the side that I have SI pain. As it goes all the way down, and I push out with my heal, often my SI will "pop" into place and I feel immediate relief. Without that step, I wouldn't be able to continue with the other exercises.
Another trick that I learned is to take a pool noodle to cover the dowel (or cane in my case). You may need to cut a slit lengthwise down the noodle to get it to fit over the dowel. The extra cushion is much more comfortable.
Oh, you are clever! Cause the back of my knee was aching and I bruise super easy.
This series is fantastic, it strengthens and moves out SI pain. Thank you for sharing this Jennifer!
Thank you so much for sharing this video.i thought i just had sciatica nerve problem but when I tried these exercises they gave me instant relief from my left hip pain..now I know what the root cause of my sciatic pain...Thank you for saving me money on MRIs and Xray.
God Bless!
I can’t wait to start . I have tried the exercises but without the dowel in the past with temporary relief and always comes back. I’ll add this time the rest of exercises. Thank you for sharing your knowledge.
Wow, this has really helped take my pain away, I was beginning to think there was no way out!! Thank you so much Jennifer :))))
Excellent. Something that every one cnn do without any sophosticated expensive work out and quipments. Simple understandable and specific information. It's impressive. Thank you Jannifer Adolfs.
This immediately relieved my pain due to pelvic misalignment. I heard the alignment take place. Best video ever.
Thank you so much Jennifer for posting the video. I think this is my first comment ever on youtube, but yours is truly the best.
Fantastic! Your expertise and clear presentation motivate me to do this every day for my unstable pelvis!
Thank you so much for this and your other short video on the same subject. I tried the exercises this morning and discovered that i have a bit of relief and could do some of the things i haven't been able to do for the past five weeks, without medication, as a result of the pain I'm having in my SI joint. Having taken different pain relievers, muscle relaxant and what have you prescribed by my doctor, I realised that the pain relievers only worked for the duration of the period i was taking them and in the past couple of days, have stopped working. So this morning I decided to browse for treatment options for this pain and luckily i stumbled on your video. Once again, THANK YOU!
I forgot to ask, how often do you recommend the exercises are done in a day or week? Appreciate your response.
+Esther Jimoh Hi Esther, Daily once or twice should be sufficient. As you are having less pain and able to do more of the strengthening exercises you will find you will need less of the aligning exercises and can focus more on the strength. Just listen to your body, if you are in pain - align, if you are feeling good work on the strength. Most days to start and then every other day should be sufficient to maintain once out of pain. Best to you!
+Jennifer Adolfs Thank you very much. Cheers!
these are great exercises. I have had SI joint injury pain for 3 years and have found these exercises to be easy to follow and actually am having some relief from my pain already. I plan to do these frequently! Thank you!
+Stacy Selvaggio Stacy this sounds great!!
I have had the same the last 3 years. Lol!!
Pain is almost gone!
@@stacyselvaggio7647 how are you feeling now? Hope you completely got rid of pain
Thank you for this video I have been suffering for weeks with doctors who don't seem to care...you are an angel
yes I know you mean by doctors not giving a crap my original doctor does not not put the when I went and seen today was exceptionally very very good I'd like to see if I could see her and ask her for she could be my doctor forever because she is more compassionate and if your doctor has no compassion and all I know that was going to have to say and she is not a good doctor at all.
I haven't performed the entire sequence although I plan to. But just the dowel exercise slips my joint back in place (temporarily) and instantly relieves my pain. I can't wait to do all the exercises and hope to get rid of this SI joint pain for good. Thanks.
Great sister
Never seen before this such a effective guidance over exercises
I've watched a lot of videos for lower back and SI exercises, and this has to be the best. There is a nice variety of exercises, a good pace, and very clear instructions....especially on form, which is so important.
Excellent teacher gentle and powerful nice pace
This is an excellent gentle progression of exercises and has helped my hip/back pain (created from a fall) tremendously.
Thank you for posting!
I've been suffering for so long with my right SI joint. I can't wait to try these and hope for relief. Thank you! I've marked favorite and I'll try to let you know what happens.
Dara Bellettiere in
How did these work for you
I have been doing this for about a week and my pain level has decreased. Thank you.
I was driving 4 hours a day and was leaning on my left hip out of habit. My right hip and the right side of my low back started to ache and it progressed to a debilitating condition. I was able to self-correct and start pinning both sides of my hip down when driving, but the initial aggravation led to pain when sitting, standing and lying down (though I found myself lying flat on the hard floor quite often for relief).
I thought it was a herniated disc. But after hearing the term "malalignment syndrome" in another video, I searched and found this video. I'm fairly sure that this is what my problem is, as the exercises feel like they're addressing the issue and the bridge stretch is something that I've been doing for about a week on my own and it's been helpful.
Anyway, thank you for this video!!! If I win the lottery or find another way out of poverty, I'll be cutting you a check immediately. Thanks, again!
Glad it's helping Eric. I have a long commute as well and have to do these to keep sciatic pain away.
I'm investigating treating painful joints at home and found a fantastic resource at Pabs Pain Pundit (google it if you're interested)
Eric S. m
Rajan Joseph Q
Thank you Jeniffer..I could barely walk due to my SA on my left leg which is something I had suffered from recently.although i had a sciatica and a lower back pain on my left leg I have been suffering for years.thanks a lot again
This is great, thank you so much. I teach people these at work (I am a therapeutic massage therapist and long time Pilates-lover) and it's so nice to have a video reminder for them.
Hello Jennifer! I'm excited to have found your video!! It has helped me a lot already. I have been battling chronic back pain for 3 years now. I have had to drop out of college and it completely turned my life upside down. Drs are idiots where I live and never listened to important symptoms I have. I have a torn disc l5, s1 and sacralilaic oain. I believe my sacral iliac joint is what causes me the most pain. I'm 30 years old and have two kids with one on the way. I wanted to see if you could make a video for balancing the hips and strengthening got back while pregnant. Anyways I'm ready to be healed and back to normal. It all started with a fall on my bottom a couple months after I had my second daughter. Also with a fall and the issues I have I have read it goes hand and hand and is very common. It took me a few years to figure all this out but of course no Drs knew!!! Ugh! So frustrating. Anyways any help would be appreciated!! I'm very thankful for you taking the time to help us!!
Lastly, I wanted to say I was a very active person before all this. I worked out daily and walked daily. So having this all happen was a complete flip flop of my life. I went from active person to not being able to even walk at times. I must say I have a new found compassion on people who battle chronic illness and/or chronic pain. It's tough for sure! God bless you!!
+Melissa Nichols Hi Melissa, sorry to hear of your pain. The exercises at the end of the video here are good to begin strengthening the hips and back. I also had pain following my pregnancy and squats and any exercise to strengthen the hips and glutes in the buttocks have helped me. The pain comes from both an imbalance and loss of strength in the muscles. Once you get stronger and work the weaker side it should balance out and give you relief.
+Melissa Nichols Hello Melissa. I think I am suffering from a similar case as yours. I hope we can chat so that we can share the experience which might be beneficial for us. Just shoot me with your email so that we can start if you want. Thank you
This is the best video to date. Thanks for sharing..
THANK YOU! THIS WAS GREAT! I AM EXCITED TO DO THIS EVERY DAY
I will definitely begin using this video to help alleviate my SI pain. Thank you!
Wonderfull and very ggod job mam
Thank you so much for this video! It incorporates all of the stretching I try to do and the exercises my PT has given me over the years.
I've had lots of physio in the past, and this sequence is really effective, thanks,
Thanks for this routine.I had rotator cuff surgery 3 months ago.Have been sleeping on my good shoulder most of the time and it has tweaked my SI joint.I had no idea.This really works to alleviate the pain.Doing it every morning.
This is the best video for SI joint pain exercise, Thank You for showing this and explaining it so well.
Very clear and usefull exercises.Really helps.
It help me a lot. I even sweat. Thank you very much for posting this video.
Most complete video about si joint.
Amazing video on SI pain. Thank you so much!
1:00-5:00 great for SI joint issues! My physical therapist has me doing similar exercises for correcting a long term SI joint dysfunction resulting from an ankle sprain. SI joint problems can present themselves as lower back pain, hip pain and pain on the outside of leg. Subbed.
How are you now
Really good, good mixture and balance of exercises , Thanks
Hello, I'm feeling very encouraged, now that I've come across this video! I've already felt some improvement with my pelvic instability and I hope to do these exercises several times per week. Can you tell me how many reps/counts are recommended for each exercise?
Thank you Jennifer, I appreciate you and your video's. Espcially the SI joint help. tim
Thanks for exercises, Regarding first isometric exercise w/ dowel: if misaligned right hip is lower than left hip would you recommend 1) dowel under left knee/over right knee as in video 2) dowel under right knee/over left knee -=or=- 3) do isometric exercise on both sides
Fantastically articulated and made simple and appears very (potentially) useful. Thank you for the video.
Absolutely excellent presentation. So safe, so professional.
Very complete video. Thank you
Hi Jennifer, Great video! This has enhanced my physical therapy so much!! Can you do a video to align the shoulders/back? Or is that even a possibility? My injuries affect my entire right side and, of course, the left side has been compensating. Looking forward t more information from you!
what a great stream of exercises! one of the best on this for sure
Excellent video. Great exercises for aligning and strengthening pelvis. Just what I was looking for. Thank you.
Thank you! Can you use your hands instead of a stick?
Nice work with alignment of SI
Coach Stone
Excellent...slow- detailed -deliberate !! I am going to share this with all of my Adult Ballet students. I am always telling them that each strengthening and stretching move or position should be done very slowly with rhythmic breathing and be accurate. One quarter inch one way or the other...changes the whole aspect !! (and results) Well perhaps a half inch :-) :-) ?
Thank you Jennifer. I have been suffering from piriformis syndrome for almost a year now, and I have watched many a video and attended physical therapy as well. I can honestly say this is the best narrated and demonstrated video out there. I have a couple of questions for you:
1) My piriformis muscle pulls my left pelvis posterior when I sleep or sit, so all my efforts to align are undone at night. Any advice to get the muscle to relax?
2) I can only stand up for so much of the day, I have to sit to drive and to work. Any advice on proper form or flexing I can do while seated to keep in alignment?
Again, thank you for this well-crafted instructional video. I wish my PT was as talented as you are. I now realize that he started me on exercises too early and made things worse.
When you sit it's all about alignment; use pillows or whatever it takes to get your skeleton aligned, which means you need to sit up on your sitting bones, not on the tailbone. The natural curve in your lumbar spine happens with the breastbone up over the sitz bones. I use a pillow in the lumbar when I drive a lot. As far as the piriformis if you cross that affected side leg over the knee of the other it should shorten and relax the piriformis. When I sleep at night on back or side I fold one leg up to get the hip muscles comfortable.
It seems to be a great video. However, I cannot hear you. Please rerecord with another mike, higher volume, etc. My volume is at it's higher level and I cannot hear you. Thank you very much.
This is one of the best videos I've ever seen on hips. Thank you! :)
Great information. You know the right rythem to use. Do you know about active isolated strengthening? If you do not, you practice it! Great information
Amazingly good for pain relief and mobility, even just the first three. Clear and concise video. Thank you!
Hi Jennifer. Thankyou!
the hamstring stretch at 3:30 is one of the types of movements that really hurts my si. my left si is the problem and any extension of the legs (tightening/stretch of the hamstring) is a trigger.
+snapascrew Try contracting the hamstrings and extending the hip in front. You can do this by lying face down and extending the leg up and back through the thigh or in standing, reach the affected leg behind you until the hamstring and glute fold stop you.
Very nice mam I really need this video and it is really effective thank you so much...
The problem with this video is that Jennifer does not give one any information about how to assess if there is anterior tilt or posterior tilt on one side or the other. So, it’s pretty much useless to do this without knowing which side to target in which way, no?
I was thinking the same thing. I know I have SI pain, a PT also confirmed I have it, but I don’t know how/if one side is more tilted one way or another.
I know - because I feel it there - that my right SI joint is worse. Most if not all the pain is on that side. I also feel it a bit up my back from the SI joint, wich might be a muscle or ligament that attaches there that is irritated and inflammed.
How can we diagnose if/how our each side is tilted?
going to try this hope it works. I was in a accident in 2007 . broke my Pelvis, completely separated pelvis and shattered scrum. was in wheel chair for 3 months. I am walking but have been in pain terrible ever scene. I go to chiropractor 1 to 3 times weekly. really would like to be pain free.
I'm going to do this every day for a month see if I can get lower back and so relief ty so much🥰
This was AWESOME!!!! Thank you
Thanks for the video. I’m wondering how to figure out if you have misalignment to begin with? How would I figure out if there are different rotations? Thanks!
Beautiful, this is exactly the kind of circuit I needed
Thankyou, this is helpful but I couldn't progress to the table top position - things I'll have to work up to but it's heaps more effective than other exercises I've tried to date; I've known my pelvis was out of alignment for some time but didn't know what to do about it - even physios and osteos were no help in terms of exercises recommended etc
great video, if a person has pelvic shift, the right leg is longer, pain on right side, would you then put the dowel under the right leg, much like you are demonstrating with the left? Appreciate your effort to help others! Thanks
+Kathy Ballinger Put the dowel under the shorter leg or left. So, In your case with pain on the right side you want to tighten the abs by pulling the right thigh toward your chest or into the dowel. The back of the left thigh will push into the dowel creating more length thru the waist and hip.
Kathy I think you would actually put the towel under the right leg. You are trying to get the right leg into extension and not flexion. Your right leg is already in flexion and posterior pelvic tilt if it’s longer.
Great tutorial x I too am a Pilates Instructor and have SI joint issues. If you follow Tom Myers and Anatomy trains you will understand me when I say that you are too tight in your DFL and your SFL addressing this may also help.
Thanks for the video..i always enjoy them in more ways than one. Again thanks.
Thanks Jen
Wow... wonderful exercises👏
Thanks a lot madam 🙂
When I do the dowl exercise, my right pelvis pops every time. I've had my legs go completely to sleep when standing and have excruciating stabbing pains in my buttocks, the muscle right beside the hamstring on outside and /or the interior (groin??) muscle straight under the tailbone. My doctor's don't seem to be taking it seriously. I'm afraid with these pains and losing the ability to control my legs and their going numb I'm doing permanent damage. I have spinal stenosis, but I'm pretty sure my tailbone is involved as it started with intense burning in and radiating pain from the tailbone. My massage therapist said my tailbone was crooked, but the chiro couldn't get anything to move in my lower back. It's too locked up.
Also, I had a burst is removed and a tendon stretched as it was torn and digging into the bursitis that was destroyed. After that all this started. They didn't check my other hip bc I wasn't having pain there, but now I'm wondering if it's pulling my pelvis crooked. Is this possible?? I've said this to the doctors several times and they never respond, only changing the subject or start typing and ignore me.
I think the pain management place I'm going to, Clearway, is too busy too really care and my primary is fighting cancer and is rarely in the office anymore. I'm trying to get them to send me to a surgeon, but neither responds to that either. They just tell me to come back in a month and bill me. That should be illegal! If they don't fix you, you shouldn't have to pay. It's like going to a mechanic who listens to my complaints, looks at my engine, then shuts the hood and hands me a bill! Seriously!? But then, that's why a medical degree is an "Art" and not a science. Lol
I can't walk through Walmart anymore and have to ride a cart. I can't walk my dog. I can't even cook a meal w/o my legs going out. Any ideas? I know you're not a doctor, but the doctors are clueless and you seem to understand mechanics of it, the muscles and tendons and their roles.
Anyone that's been through this or knows what's happening here, PLEASE give me a clue. I realized a long time ago you have to Google until you diagnose yourself before you go in bc the doctor will just tell you to take Aleve and come back in a month until you give up complaining about it.... or you're dead. Lol
I don't want to lose my ability to walk permanently and I'm afraid if it's not resolved, that's is where it's all heading.
Don't get surgery! Do these experiences. Change your diet! Absolutely no sugars...begals...pasta...donuts...pastiesmaybe even fruit.It creates too much inflammation. Eat 75% of Your plate is veggies. Your body will thank you!
Great exercises, thanks a lot
At 10:22 i has stop my right shoulder would not let me put my hands on my waist.
I do have tension on the left side my chest, whole arm shoulder rib waist is tight , so that might be the reason 😶🙃
Excellent, thank you - clear - good pace - excellent exercises - Feel safe - helps with pain -
I discovered this video on patella pain pundit - there plenty more great videos there that should help out
Thank you! Am noticing how out of align my hips are - I still struggle with my right side- notice while prone the R side is much higher and doing the child pose that I used to love is impossible due to R side tightness and pain. I’ll keep doing the alignment exercises in the first of the video and see if that loosens them up more. Any suggestions would be appreciated and taken. Thank you again for this great video!
Thank you very good work
Hi Jennifer! Thank you for posting this! This is the most helpful video I’ve found. I’ve got a larger right glute and piriformis syndrome symptoms (right leg numbness, etc.). My right hip also sticks out to the side more and the hips don’t feel balanced in general. One side is definitely out of alignment. This has also led to a knee and back issue. Where should I place the pole in the first exercise. Would it be under the left knee and over the right one? Thank you so much for the video 🙂
My right leg also rotated out when I’m sitting or lying down
I started off with a significant imbalance with my right hip rotated. If I have tension on my right side still after doing the exercises up to just after the the ball exercises and extensions , what do I do then? do I just continue to do the exercises up until that point daily until one day I don't feel tension on the one side then I continue with the rest of the exercises in the video?
The tilting from the back bridge position; would you classify this as a mobility, stability or strengthening movement?
+Ivan B Stabilize the shoulder girdle while mobilizing and strengthening the pelvic girdle. Thanks for watching.
+Jennifer Adolfs Thank you ;-)
Is there a place that list these exercises with instructions?
I definitely have SI issues and am glad to see a video with progression exercises. What kind of stretches or movements can get the SI misaligned ? I did a couple of new stretches for my quads today and had serious issues later but am not sure if some stretches/movements really can get the SI out of alignment?
What exercises would you recommend to strengthen the pelvis / SJ if you have crania cervical instability?
Thanks for keeping to the point. A lot of videos just keep talking theory and never get to the real stuff. This on the other hand is really actionable stuff.
Thank you! Thank you! Thank you!!!!
It sounded good, but, ny right shoulder and. hip need my pelvis to aligned,but, i feel they are still too tight ??
Thus is perfection girlfriend! Thank you!! Namasté ✌🏽
Thank you so much!
Thanks I think this is going to help
Can you recommend how many reps for each exercise and how often (days per week and/or times per day)? I imagine it will be different for everyone, but is there a base-line starting place?