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How to Fix Si Joint Pain with Core Stability Exercises
Squat University•Processed: Mar 03, 2026
1-minute workout video. Core, Low Impact, Floor Exercise. targeting Core, Glutes. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout focuses on stabilizing the pelvis through specific exercises, demonstrating effective techniques for alleviating SI joint pain.
🏃 Guide
This video is for individuals suffering from SI joint pain, offering targeted exercises to stabilize the pelvis and alleviate discomfort.
Benefits
Pain Relief
Improved Core Stability
Step-by-Step Guide
1
Big 3 Routine
Perform five reps of each exercise with 10-second holds. Focus on engaging your core and glutes. You should feel stability in your pelvis. Ensure your movements are controlled to avoid strain.
2
Double Leg Bridges
Hold for 5 seconds while pushing your hips against a resistance band and into a wall before lifting. You should feel activation in your glutes and core. Maintain a neutral spine throughout.
Safety Notes
Avoid if you have severe pelvic instability or acute pain. Consult a healthcare professional if unsure.
Duration: 1m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefRehabilitation / Treatment Support
Equipment Needed
🏋️ None🏋️ Resistance Band
Primary Focus
💪 Core💪 Glutes
Category
CoreLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#1 min#quick#short#Core#Low Impact#Floor Exercise#beginner#None#Resistance Band#Glutes#low