Tag: fitness

Aquatic Exercise, Strengthening

Reader question: Is it okay to work out in a pool if your SI joints are out of alignment?

Hi everyone! Hope you’re all enjoying the holidays. I’ve been getting some really great questions from readers recently that I think are worth sharing with you all. *** I recently heard from G., who was wondering it was okay to perform aquatic exercise when her SI joints and sacrum were out of alignment.   (She goes to an osteopath, who is able to put her joints … Continue reading Reader question: Is it okay to work out in a pool if your SI joints are out of alignment?

Unknown's avatarChristy Collins2 Comments
Stretching

The #1 most important stretch that I do: single leg knee-to-chest

Hi everyone! I’ve mentioned this stretch previously (have you seen my post on Stretching and Sacroiliac Joint Dysfunction?).   However I believe this stretch so important, I decided to give it its own post. I started doing this stretch regularly about six months into my battle, and although the saga obviously did continue for quite a while, I found that adding it in to my routine … Continue reading The #1 most important stretch that I do: single leg knee-to-chest

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exercise, Resources, Stretching

Stretches for the hamstrings, and how to protect the SI joints while stretching

Hey everyone! I’ve been getting a ton of requests for info on the stretches that helped me recover from SI joint dysfunction. In this post, I thought I’d focus specifically on the hamstrings. The hamstrings are a pretty major muscle group in the body– they run up and down the back of your thigh, connecting the back of your knee to the bottom of the … Continue reading Stretches for the hamstrings, and how to protect the SI joints while stretching

Unknown's avatarChristy Collins9 Comments
Core Strength, Strengthening

Start building core strength with exercises that are gentle on the SI joints and lower back

I received a really interesting comment on Sunlight in Winter the other day. It was from Maritza, who suffers from both SI joint dysfunction and lumbar spine issues (the term “lumbar spine” refers to the part of the spine that’s in your lower back). Maritza wrote: Her comment inspired me to share some information with you guys, in a new way that I might not … Continue reading Start building core strength with exercises that are gentle on the SI joints and lower back

Unknown's avatarChristy Collins4 Comments
Anatomy, For Patients, ligaments, My Writing, Resources

What’s the difference between a ligament sprain and a muscle strain?

Hey everyone, Here’s a concept that comes up all the time, so I wanted to take a moment to clarify it. What is a ligament, and what is a tendon?  And what happens when we injure each one? A ligament is a very tough band of connective tissue that connects one bone to another.   Ligaments are what stabilize the SI joint (along with our muscles).  … Continue reading What’s the difference between a ligament sprain and a muscle strain?

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Aquatic Exercise, Strengthening

5 myths about aquatic therapy: let’s clear them up!

Hey everyone,  As you may know, I’m a huge fan of aquatic exercise.  I think it can be a great way to get a workout without putting pressure on your joints, and the water also offers certain benefits that land-based exercise does not.   However, I also know that a lot of people may be hesitant, or possibly even feel intimidated, about beginning pool exercise.  On … Continue reading 5 myths about aquatic therapy: let’s clear them up!

Unknown's avatarChristy Collins2 Comments
Resources

The core muscles & transverse abdominis: the most important place to start strengthening

Hi everyone! I’ve had a lot of requests recently for exercises for the SI joint. There are soo many things I want to say about this, but today, I figured we’d start with what I believe to be the most important place to start strengthening: a core muscle called the transverse abdominis. *** The transverse abdominis is the #1 most important muscle to strengthen to stabilize … Continue reading The core muscles & transverse abdominis: the most important place to start strengthening

Unknown's avatarChristy Collins6 Comments
Strengthening

Three major muscle groups to strengthen for SI joint dysfunction

Hi everyone! One of the topics people ask me about most frequently is my exercise routine for SI joint dysfunction. However, before I go into specific exercises, I wanted to take a moment to try to shift your thinking on what strengthening means for SI joint dysfunction. What a lot of people get wrong is thinking there are certain exercises that they have to do, … Continue reading Three major muscle groups to strengthen for SI joint dysfunction

Unknown's avatarChristy Collins25 Comments
Aquatic Exercise, Resources

Traction: One of the best things you can do for yourself in the pool

Hey everyone, So, the really great thing about water exercise is that it allows you to strengthen the muscles that support the SIJ without putting additional strain on your ligaments. However… As if that wasn’t enough, the pool offers some additional benefits you can’t get from any other form of exercise. The most important move I do in the pool is to let my legs hang … Continue reading Traction: One of the best things you can do for yourself in the pool

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Aquatic Exercise, For Patients, My Writing, Resources

What’s so awesome about aquatic therapy?

It’s a great way to build muscular strength without negatively impacting your SI joints. Basically, if you have an SI joint injury, you have likely sprained the ligaments that are supposed to hold the joint in place.   The only way around this is to build up enough muscle strength around the joint that your muscles are able to hold things in place more.  In … Continue reading What’s so awesome about aquatic therapy?

Unknown's avatarChristy Collins4 Comments