Pelvic Floor Muscle Balancing
If you are experiencing sacral iliac joint issues, such as Low back pain, feeling that your hips are locked up or knee and ankle issues. This often relates to what we call a locked up or restricted sacral iliac joint. The pain associated with this can vary from mild restriction to immobilizing pain.
The Pull apart squeeze together exercise (The self hip release exercuse found here) is very effective at releasing the lock in the pelvis. Unless you do this repeatedly the lock will often reappear. What I have found is that the underlying cause is often related to an imbalance in the pelvic floor muscles the pubocoxygeus muscle. This figure eight muscle is largely responsible for stabilizing the three major bones of the pelvis. If we correctely assess the imbalance and apply these exercises correctly we can often unlock our hips, stop the sacrum from tilting to one side, jamming the sacrum and the ilium together and create flow and freedom of movement. You may wish to book an appointment to get an up to date assessment of what is going on in your body.
The pelvic floor exercise when done correctly will bring back balance and mobility to your sacral iliac joints which will bring improments to your strength and stability. Once you know which side your are dominant on you can apply this exercise to return to balance and get rapid relief from sacral iliac joint issues.
Sitting down to start. Place hands three to four finger widths inside your hip bones. Softly press inwards taking up some of the sponginess of the tissue. Try to keep your hands soft and supple so you can feel what is happening with them.
Strongly contract your pelvic floor muscles (pee stopper muscles) Hold the contraction for a good 3 seconds then
Rest for 3 seconds. Repeat for 10 contractions. Perform this exercise at least 3x per day.
Strive to create a balance between right and left sides for both timing and strength – feeling the same amount of displacement or movement into the pads of your fingers.
You can instantly release your sacral iliac joint lock locks with the exercise below. It wont correct for the pelvic floor muscle imbalances addressed with the above exercise, but it may provide you with instant relief.
Do this before any physical activity that benefits from freedom to move properly in your hips and low back. 3X/day