Sometimes we have pain in the hips when the sacral and iliac bones are “stuck”. The goal of these exercises is to create movement between these bones.

Goal: Get movement in all directions around the SI (Sacral and Illiac bones)

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  • 90/90 On the wall
    • 8/23/23

    90/90 On the wall

    Finding the proximal hamstrings is key for the pelvis to be pulled back under.. We need these muscles to work better if we are in an anterior tip.

  • Amazing rib cage opener
    • 8/23/23

    Amazing rib cage opener

    Formerly known 'The Rib Cage Smash", I have renamed this exercise to the Amazing Rib Cage Opener.

  • Pelvis Smash
    • 8/14/23

    Pelvis Smash

    In the Pelvis smash we are laying on one wing of our Ischium bone at a time. That’s the elephant ear part of your pelvis. By laying on this with your bottom knee pointing forward, you are creating space on the back side of the SI joint. This opens up that space.

  • Pelvis Smash
    • 10/29/21

    Pelvis Smash

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  • Sacral Release
    • 10/18/21

    Sacral Release

    Our goal with this is to create space between the sacral and illiac bones. We will be getting the fascia and deep muscles of the glutes including the deep glute rotators and the medial glutes.

  • Hands and knees Pelvic Movement
    • 10/18/21

    Hands and knees Pelvic Movement

    In this exercise we are finding movement in the pelvis and activating the hamstrings without a lot of deep glute squeezing or clenching.

  • Hip Hinge with Staggered Legs
    • 10/18/21

    Hip Hinge with Staggered Legs

    The split stance hip hinge takes it up a little more in difficulty to isolate one deep glute rotator at a time. As you hinge forward, it is the glute of the FRONT leg that you are feeling stretch in.

  • Hip Hinge
    • 11/16/21

    Hip Hinge

    This basic version of the hip hinge helps you find the movement of your pelvis on your femurs. You are lengthening your hamstrings as your pelvis tips. The key is keeping your low back straight and allowing this movement to come from the pelvis. Your sit bones are lifting in the back. Remember that the abdominals protect your spine, so always turn them on first.