Release ISG Blockade - The Exercises

ISG Block: Helpful Exercises

ISG pain is often described as unilateral back pain. The origin of the pain is usually above the buttocks, but it can also begin in the lateral pelvis and / or in the groin and radiate to the back of the thigh or the knee. (Hobby) athletes often also complain of complaints. With certain exercises, the area of ​​the SI joint can be stretched and mobilized…

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• Exercise for self-mobilization
• Exercise to relax the pelvis
• Exercise to stretch the pelvic and lumbar areas

Note When performing the exercises, ensure that you are standing securely and that you are standing on the ground so that you do not tip over. If necessary, ask someone else for backup or help.

Exercise for self-mobilization

ISG blockade exercise © GOEG

ISG blockade exercise © GOEG

• You kneel on the edge of a table or bench in a four-legged position so that one leg would hang in the air.
• The foot of the loose leg is placed crossed over the ankle joint of the other leg. The knee is now floating in the air.

• To release a blockage in the SIJ, lift the pelvis on the side that is in the air up and suddenly let it fall again.
• Repeat the exercise several times and also do it on the other leg.

Exercise to relax the pelvis

ISG blockade exercise © GOEG

ISG blockade exercise © GOEG

• Stand with one leg on a stable elevation (e.g. stepper, staircase) and bend your knee slightly.
• Let the other leg hang to the side.

• Then you begin to rock back and forth with your leg in the air. Repeat the exercise several times and also do it on the other leg.
• Exercise extension: If the dangling leg is at the highest point at the back, at the same time push the pelvis forward with your hand on the standing leg. Loosen again when the leg is in front.

Exercise to stretch the pelvic and lumbar areas

ISG blockade exercise © GOEG

ISG blockade exercise © GOEG

• Lie with your back on the floor, your legs straight, your arms at right angles to your sides with your palms up.
• Now place your left leg at an angle next to your right knee.

• With your right hand you grasp the left knee of the raised leg and pull it sideways to the right towards the floor.
• Your back and shoulders should stay flat on the floor. Turn your head in the opposite direction to the left.
• The train should be held for about 30 seconds. Perform exercise on both sides.