Solve the ISG blockade yourself
The fact that the SIJs - the ilio-sacral joints - exist at all is usually only noticed when they are blocked. A "prick" in the buttocks when walking is often the first indication of this. An ISG blockage definitely belongs in the hands of an expert, but you can also influence the blockage yourself through special exercises and try to resolve it.
What is an ISG block?
ISG stands for ilio-sacral joint or iliac-sacral joint. It is characterized by certain anatomical features that can lead to specific symptoms in the event of a blockage.
- The SIJs - every person has two of them - are formed by the joint surface between the iliac blades and the sacrum, which is connected to the lower part of the Spine.
- Just as, for example, the shoulder joint can be moved in different directions, a certain amount of movement also takes place in the ISG. This is called nutation or Called contranutation. This is a kind of small nodding movement.
- You usually only notice that the ISGs are moving when they no longer do it. Then one speaks of an ISG blockage or an ISG blockade.
- In the case of a blockage, both ISGs do not necessarily have to be affected. Often the SIJ blockade occurs on only one side.
- Symptoms can range from a sharp pain in the buttocks, for example when walking or sitting, to the strongest pains be in the entire pelvic area.
Physical blockages often occur in people who, among other things, work ...
How can you solve the blockage yourself?
After you have been diagnosed with SIJ blockade, you can influence it by doing your own exercises the soft tissues, i.e. the muscles and ligaments, take and try to block the block itself to solve. Perform the ISG block release exercise as follows:
- Lie on your back on a fitness mat.
- If your SIJ block is on the right, now place your right leg over your left. The right lower leg touches the left thigh in the middle. Similar to placing the lower leg of one leg on the other while sitting.
- Grasp your left thigh with your hands and pull the leg as close as possible to you. The left leg should also lift off the surface and be in the air.
- You should now have a stretch in your buttocks or buttocks. Feel the pelvic area on the right side.
- If you would like to solve an SIJ blockage on the left side yourself, place the left leg over the right leg.
Please note: This exercise should always be carried out in consultation with your doctor, physiotherapist or manual therapist. With the exercise you only have a positive influence on the muscles and ligaments that surround the SIJ. The direct manipulation, i.e. the colloquial "straightening", belongs in the hands of an experienced therapist.
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