Numerous researches shown that stabilization of SI Joints depends on deep layers of Oblique abdominal muscles,Transversus The way to activate deep Oblique Abdominals is by sligtly changing the direction of classic stomach "crunch" (12 o'clock) to the left 1 o'clock "crunch" or right 11 o'clock "crunch". Keep one of the legs straight to allow your hip flexors to relax and make this exercise more effective.
Recommendation: Perform both the “5-11” and “7-1” exercises to assess and compare the mobility of your SI joints and the strength of your internal oblique muscles on each side of your pelvis. If one side feels weaker, increase the number of repetitions by two or three times to help balance strength and stability.
Single Leg Diagonal Pelvic Tilt Exercise “5-11” for Right SI Joint
This exercise helps isolate and strengthen the internal oblique muscles on the right side. It specifically targets the right SI (sacroiliac) joint area, promoting stability and controlled movement.
Starting Position: Lie on your back with your sacrum resting on the hollow part of the Pelvic Clock exercise device. Extend your left leg out straight, and bend your right knee so that your right foot is flat on the floor.
Instructions:
1. Inhale and slide your left leg a few inches to the left, pointing toward the 5 o’clock position. Tilt your pelvis forward to the left and press your left buttock down into the floor.
2. Hold this position for 5 seconds.
3. Exhale and tilt your pelvis back to the right, toward the 11 o’clock position. Scoop your tailbone under and engage the right side by “crunching” the right side of your stomach. Press the right side of your lower back into the floor.
4. Hold this position for 5 seconds.
Repeat 10 times.
Single Leg Diagonal Pelvic Tilt Exercise “7-1” for Left SI Joint
This exercise helps isolate and strengthen the internal oblique muscles on the left side. It specifically targets the left SI (sacroiliac) joint area, promoting stability and controlled movement.
Starting Position: Lie on your back with your sacrum resting on the hollow part of the Pelvic Clock exercise device. Extend your right leg out straight, and bend your left knee so that your left foot is flat on the floor.
Instructions:
1. Inhale and slide your right leg a few inches to the right, pointing toward the 7 o’clock position. Tilt your pelvis forward to the right and press your right buttock down into the floor.
2. Hold this position for 5 seconds.
3. Exhale and tilt your pelvis back to the left, toward the 1 o’clock position. Scoop your tailbone under and engage the left side by “crunching” the left side of your stomach. Press the left side of your lower back into the floor.
4. Hold this position for 5 seconds.
Repeat 10 times.
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