Supine Double SI Joint Release

Prone Psoas Release

This movable joint, which is part of the pelvis, connects the sacrum to the iliac. This joint tends to become tight in women due to hormones, pregnancy and labor. Dysfunction in the SI joint causes lower back and leg pain (7).

  1. Lie on your back with your knees bent and feet on the ground.
  2. Lift your hips and place two tennis balls beneath your pelvis, about 2-4 inches apart.
  3. Lie still for 60 seconds. You can keep your knees bent, or for more sensation, straighten your legs out in front of you.
  4. You can play with moving the balls around to target different muscle fibers and find different points of tension.

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