TD - SI (Sacroiliac) Stability

Cory Gregory


Welcome back to another episode of Technique Daily with today's host, Cory Gregory!  Cory is going to show you a circuit that he came up with to create a little more SI Stability.  The SI "Sacroiliac Joint" is in the low back around the L5 S1, which is a little joint that just shears a little bit but some times gets stuck.  Cory has had problems with this on and off for years and one thing that he didn't realize is that the brain, even though an injury can be healed, it doesn't know or its trying to prevent you from further injury and will continue to protect that area and lock it down.  So Cory came up with this little circuit that he uses to active and show the brain that you are good.  

You are going to take a softball and roll out anything that is tight in your glutes or low back.  Do this both sides for 1-2 minutes really just opening everything up and work out the knots.  After you have done that, you will lay on your back taking you one knee to your chest grabbing ahold of it with both hands while the other leg is bent.  Pushing you knee into your hands, utilizing your glutes to help pull your SI into the proper position.  You are going to isometrically push into your hands as hard as you can for 10 seconds then go to the other side for 10 seconds.  Then you will take either a med ball, softball, foam roller, between your legs and isometrically squeeze your leg together for 10 seconds.  Cory will do 5 sets of this before he warms up everyday to show the SI Joint that it is stabile and it turns a lot of stuff on.  Once your do your warm up and start pumping blood into the area, the body feels stabile and you will be ready to go.  Give this SI Stability Circuit a try and let us know what you think!

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