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Loosening SIJ blockage
Exercises to combat and prevent pain.
Poor cycling posture can lead to sacroiliac joint pain. At worst, this can even lead to an SIJ blockage. When the sacroiliac joint tears, it sends shooting pains in different directions. SIJ pain is exacerbated by external rotation or bending motions in the hip joint.
We'll show you SIJ exercises to prevent or help you release an SIJ blockage. If you experience frequent SIJ pain or the situation worsens, please consult a doctor or therapist.
3 times a week with 1 recovery day in between
Perform the SIJ exercises three times a week and allow at least one day of recovery in between.
Exercises to help release SIJ blockage:
- Release glute tension
- Loosen and stretch hip flexors
- Hamstring stretch
- Shoulder mobilisation
Stretch your hip flexor and gluteal muscles after sitting on the bike.
Loosen and stretch hip flexors
Start in the quadruped position and place the SUPER BAND around the inside of your thigh. Place the band as close to the hip as possible. Now bring one leg in front of the body and bend it at the knee through 45 to 90° as far as you can.
Stretch your often shortened hamstrings and bring them back to length.
Hamstring stretch
Start in an upright position and put a SUPER BAND around one foot. Grasp the band with your hands. Slowly get onto your back and rest both legs on the floor.
Avoid pain in the first place and prevent SIJ blockage. This exercise will help you do that.
Shoulder mobilisation
Lie on your back with your arms apart at 90 degrees. Place the right foot next to the left knee and let the leg tilt to the left side. Make sure your shoulders do not come off the floor.
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