Pelvic region (sacro-iliac joint) exercises
Pelvic exercises are essential in supporting chiropractic care by strengthening and stabilising the muscles around the pelvis, enhancing the effectiveness of adjustments. These exercises improve flexibility, reduce discomfort, and help prevent future issues by promoting better posture and pelvic alignment.
Incorporating pelvic exercises into your routine can speed up recovery, extend the benefits of chiropractic treatments, and contribute to long-term pelvic and spinal health.
Hip flexor stretch
Hip flexor stretches help release tight muscles in the hips and pelvis, improving flexibility and reducing tension. They support better posture, promote spinal alignment, and reduce the risk of injury. Regular practice can enhance mobility and ease lower back and hip discomfort.
How to do it
- Kneel on one knee with the other foot in front, forming a 90-degree angle with both knees.
- Push your hips forward until you feel a stretch in the front of your hip.
- Hold for 15-30 seconds, then switch sides.
- Repeat 2-3 times per side.
Clamshells
Clamshells target the hip and glute muscles, increasing strength and stability. They improve posture, support spinal alignment, and help prevent injury by strengthening the hip muscles. Consistent practice reduces lower back tension and enhances overall mobility.
How to do it
- Lie on your side with your knees bent and feet together.
- Keep your feet touching and lift your top knee as high as possible without moving your pelvis.
- Hold for a few seconds, then lower your knee.
- Repeat 10-15 times per side.
Supine hip rotations
Supine hip rotations engage the core and hip muscles, increasing flexibility and mobility in the pelvis and lower back. They support spinal alignment, relieve tension, and reduce the risk of injury. Practising them regularly improves circulation and eases lower back discomfort.
How to do it
- Lie on your back with your knees bent and feet flat on the floor.
- Keep your shoulders on the floor and gently drop both knees to one side.
- Hold for 15-30 seconds, then return to the centre.
- Repeat on the other side. Perform 2-3 times per side.
Side-lying hip abduction
Side-lying hip abduction exercises strengthen the outer hip and glutes, boosting stability and supporting spinal alignment. They relieve tension, improve flexibility, and lower the risk of injury. Regular practice enhances hip mobility and reduces lower back discomfort.
How to do it
- Lie on your side with your legs straight.
- Lift your top leg as high as possible, keeping it straight.
- Hold for a few seconds, then lower it back down.
- Repeat 10-15 times per side.