SI Joint Release

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An S.I. Joint Release refers to techniques aimed at relieving tension or dysfunction in the sacroiliac (S.I.) joint, which is the joint between the sacrum (the triangular bone at the base of your spine) and the ilium (part of the pelvis). Dysfunction or stiffness here can cause lower back pain, hip pain, or radiating leg pain, often mistaken for sciatica.

Goals of SI Joint Release:

  • Restore mobility

  • Reduce inflammation or irritation

  • Realign the pelvis

  • Relieve pressure on surrounding muscles or nerves

 Common S.I. Joint Release Techniques

1. Gentle Self-Stretches

These help mobilize the joint and surrounding muscles.

 Supine Knee-to-Chest

  • Lie on your back.

  • Pull one knee toward your chest while keeping the other leg straight.

  • Hold for 20–30 seconds. Switch sides.

  • Promotes pelvic realignment.

 Piriformis Stretch

  • Lie on your back, cross one ankle over the opposite knee.

  • Pull the uncrossed leg toward your chest.

  • Hold for 30 seconds.

  • Helps reduce pressure on the SI joint by releasing hip tension.

2. Muscle Energy Techniques (METs)

These are gentle contractions designed to realign the pelvis and SI joint.

 MET for Anteriorly Rotated Ilium

  • Lie on your back.

  • One leg bent, foot on the floor.

  • Therapist (or partner) provides resistance as you push your bent leg outward.

  • Typically repeated 3–5 times.

 Usually done under guidance from a physical therapist or chiropractor.

3. S.I. Joint Mobilization (Manual Therapy)

Performed by physical therapists, chiropractors, or osteopaths. Involves hands-on manipulation to improve joint movement.

4. Foam Rolling & Myofascial Release

  • Roll the glutes, hip flexors, and lower back.

  • Can decrease muscle tension affecting the S.I. joint.

  • Avoid rolling directly on the joint itself.

 Yoga or Movement-Based Release

Gentle yoga poses can help realign and release tension.

 Cat-Cow Stretch

  • Increases spinal and pelvic mobility.

 Child’s Pose

  • Gently stretches the low back.

 Reclined Twist

  • Helps “reset” the pelvis and lower spine.

 When to See a Professional

If you're experiencing:

  • Sharp or radiating leg pain

  • Clicking or catching in the hip or low back

  • Unrelenting low back pain

  • Instability or leg weakness

A physical therapist, chiropractor, or osteopath can perform specific SI joint release techniques and assess underlying causes.



Here at JMP, our therapists and instructors see a wide variety of limitations within our clientele and our goal and priority is to help achieve their goals and find relief from chronic pain and injury while also feel relaxation. 


Jupiter Massage and Pilates, LLC 
125 W. Indiantown Road Suite#102 Jupiter, FL 33458
www.jupitermassageandpilates.com
561-529-2093 

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