Thread: Do You Have A Bad Si Joint Like Me?

here are the things I would focus on:

1) abdominal bracing
2) glute strength
3) be careful with bilateral exercises
4) correct deficits
5) lat to opposite glute connection to enhance closing of the SI-joint and stability

patrick

Yes I have the same issue. I've overcome it to a great degree. Check out this link: http://www.kalindra.com/critical.pdf

It helped me a lot. For instance... If I feel it is "out" I use fig.8 on page 12 in the lower right hand corner to set it back in. If you are in pain your muscles will be to tense for this or other corrections to work right away. Give it a read and see if you can put it all together.

Once you're confident you can tell if it's "in" you might have the same positive results I get from using the chick machines at the gym. Speaking for myself, the abduction and adduction machines were a lifesaver.

Originally Posted by P-funk

here are the things I would focus on:

1) abdominal bracing
2) glute strength
3) be careful with bilateral exercises
4) correct deficits
5) lat to opposite glute connection to enhance closing of the SI-joint and stability

patrick

yes yes yes i work on all of this im a firm believer in this i used to laugh at the guys that walked around with there shoulders locked in and stomachs pulled in but now im that guy and it feels way better. but im curious why to stay away from bilateral? and when you say lat to opp. glute connection do you mean like crunching with R elbow to L knee!

HOGLAND thank you so much for the reading VERY good. i like the stretches alot, it just adds to the things i do on a daily bases to keep it align, and when people know there bodys like we do, man you know when its out, i just had to go last night to get it aligned again but ill try this stuff first.

Originally Posted by TheRhino

yes yes yes i work on all of this im a firm believer in this i used to laugh at the guys that walked around with there shoulders locked in and stomachs pulled in but now im that guy and it feels way better. but im curious why to stay away from bilateral? and when you say lat to opp. glute connection do you mean like crunching with R elbow to L knee!

HOGLAND thank you so much for the reading VERY good. i like the stretches alot, it just adds to the things i do on a daily bases to keep it align, and when people know there bodys like we do, man you know when its out, i just had to go last night to get it aligned again but ill try this stuff first.

Ask your therapist about which way your SI tends to go out. Don't just start doing the stretches or corrections without knowing what NEEDS to be corrected! The last thing you want to do is over-correct something or try and correct the wrong thing.

I am not a fan of crunches really, so know, I don't mean like bicycle crunches.

The glute and the opposite side lat (IE, right glute and left lat) share a connection via the thoracolumbar fascia. Together, they work to transmit force from the hips to the upper extremity and as a force closure mechanism for the SI-joint. So, you want to work things that stabilize the structure. I like the 1-arm/1-leg RDL (opposite arm holding the DB of the leg working - so right glute/left arm holds DB), but initially that may be to much for you to handle. Half kneeling chops and lifts are great, and I am a huge fan of the half kneeling cable pulldown and/or row as you are kneeling on one hip, stabilizing with it and rowing or doing a pulldown. You can progress it to a lunge position row or pulldown too. or a lunge to row or pulldown combo.

I say be careful of bilateral movements, because when the SI-joint is out, it is typically a one-sided asymmetry (IE, anterior rotation, upslip, posterior rotation, etc...), so doing a bilateral movement wont address that asymmetry and it will force you to change movement patterns in order to produce the exercise, which may lead to more pain and dysfunction.

Fix the asymmetries first. Don't add strength to dysfunction.

patrick

wow that makes alot of sense, i already do alot of different core movements at the gym with the balls, that people stop and ask me what and how i did that, but i like the sound of the different rows and what not and the split squats, iv seen a guy who was doing the standing rows one day and was like what the hell does that do, but sure enough im gonna try it. and ya i talked to me therapist he said its my right side that causes my hip to go upward, i was doing really good for awhile til i slipt on my stairs.

im right there with ya on the sit up stuff i think that actually cause alot of my pain so i do alot of the kegels that he showed me, and thats about all im doing for abs.

and the bilateral stuff makes sense i actually have not been doing any of that since the injury, just curious on your opinion. learning all this core stuff is great, i just hope this winter im able to bulk up with out doing bilateral,

still doing alot of research and seeing what others know and think i thank you for your information. i hope to bring alot of this info of core stuff to my MMA guys to train on.

how do you know so much about this? im really looking into being a physical therapist/ trainer and specializing in the back, cause i already have this experience of dealing with it.