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    Sacroiliac Joint Sprain

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    David Brady
    This document provides instructions for 5 stretches to help with sacroiliac joint sprain: the supine piriformis stretch, modified piriformis stretch, gluteal stretch, sidelying hip abduction, and clamshell. Each stretch should be done for 10 repetitions, held for 5 seconds each side, 2-3 times per day except for sidelying hip abduction and clamshell which should be done once per day in 2-3 sets of 10 repetitions.

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    Sacroiliac Joint Sprain

    Uploaded by

    David Brady
    7 views3 pages
    This document provides instructions for 5 stretches to help with sacroiliac joint sprain: the supine piriformis stretch, modified piriformis stretch, gluteal stretch, sidelying hip abduction, and clamshell. Each stretch should be done for 10 repetitions, held for 5 seconds each side, 2-3 times per day except for sidelying hip abduction and clamshell which should be done once per day in 2-3 sets of 10 repetitions.

    Original Description:

    This helped me with back issues.

    Original Title

    Sacroiliac-Joint-Sprain

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    This document provides instructions for 5 stretches to help with sacroiliac joint sprain: the supine piriformis stretch, modified piriformis stretch, gluteal stretch, sidelying hip abduction, and clamshell. Each stretch should be done for 10 repetitions, held for 5 seconds each side, 2-3 times per day except for sidelying hip abduction and clamshell which should be done once per day in 2-3 sets of 10 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    7 views3 pages

    Sacroiliac Joint Sprain

    Uploaded by

    David Brady
    This document provides instructions for 5 stretches to help with sacroiliac joint sprain: the supine piriformis stretch, modified piriformis stretch, gluteal stretch, sidelying hip abduction, and clamshell. Each stretch should be done for 10 repetitions, held for 5 seconds each side, 2-3 times per day except for sidelying hip abduction and clamshell which should be done once per day in 2-3 sets of 10 repetitions.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
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    Sacroiliac Joint Sprain

    Supine Piriformis Stretch


    Cross legs with involved leg on top. Gently pull opposite knee toward chest until a stretch is felt in the
    buttocks. Perform 10 repetitions, holding for 5 seconds each side, 2-3 times a day.

    Modified Piriformis Stretch


    Cross involved leg over bent knee. Gently push knee down until a stretch is felt in the hip or buttocks. Perform
    10 repetitions, holding for 5 seconds each side, 2-3 times a day.
    Gluteal Stretch
    Cross involved leg over bent knee. Pull knee up and toward opposite shoulder until a stretch is felt in the hip
    or buttocks. Perform 10 repetitions, holding for 5 seconds each side, 2-3 times a day.

    Sidelying Hip Abduction


    Lie on your uninvolved side with your bottom knee bent. Position your top leg slightly
    forward and keep it straight. Lift your top leg upward and keep your foot horizontal to the floor. Do not let
    your hips rock or shift. Perform 2-3 sets of 10 repetitions, once a day.
    Clamshell
    Lie on your uninvolved side with your knees bent and your pelvis rotated slightly forward. Keep your heels
    together. Rotate your top leg so that your knee turns upward. Stop before your hips/pelvis rock or shift.
    Perform 2-3 sets of 10 repetitions, once a day.

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