Richmond VA Chiropractor - SI Joint Pain Reset скачать в хорошем качестве

Richmond VA Chiropractor - SI Joint Pain Reset

This is a series of three exercises to help reset any restrictions in the SI joints. When doing these exercises, it is easy to "forget" to breathe or hold your breath. Make sure you continue to breathe throughout the process. At first, you just lay down and relax. On the second part, make sure you actively press your pubic bone into the floor - the pubic bone is the one right below your belt buckle or pants button. On the third part, tuck your toes under your feet as your rock back and forth. Learn more at http://www.RVAchiropractic.com Drew Jamison DC Jamison Family Chiropractic 9019 Forest Hill Ave., Suite 2B Richmond, VA 23235 804-432-1494 [email protected] __________________________________ This exercise is to help with SI joint dysfunction and SI joint pain. To start off, lay on the ground on your stomach with your hands under your forehead. You want to lay here and let your body relax and decompress. Do this in quiet and let everything, including your mind, relax. You want to stay in this position for a few minutes - possibly up to 15 minutes if your body needs it. Next, press your pubic bone into the floor (your bone just below your belt buckle or pants button). Slowly lift your head and chest up toward the ceiling and drop your hands down to your side. Then you will turn your head to each side a few times - just looking to your side. Next, you will increase this movement by looking under your shoulders, down to your feet - even moving your shoulders side to side slightly - alternate sides a few times. You may feel a gliding in your SI joints or even a clunk. Next, get up on all fours, making sure you tuck your toes underneath your feet. Your hands are below your shoulders, then rock back and forth slowly. You should feel a good stretch in the lower back as your hips shift back. Remember the breath through the entire movement. Come back to a neutral position - hands under your shoulders and knees under your hips. Next, we'll do the birddog. Extend one arm above your head and the opposite leg back, alternating sides. If this is too hard, you can do one extremity at a time. Make sure you brace your core and breathe the entire time. Move through these movements slow and controlled.