3 movements to help with HYPER Mobility and Sacro Illiac Pain (Lower Back Area)

Some of you are born hyper mobile, others graduate there over time depending on what you do. Regardless, being hyper mobile can be more of a hindrance than a benefit ..…apart from the many tricks you can do with your joints in the school yard!!

It’s not until time creeps into our lives and the years pass when those with hyper mobility start to notice the aches and pains. If you are hyper mobile and you have been practising yoga in an extreme way, it was probably fantastic initially because it is possible to be stretchy and do so many of the poses easily…but what about that niggle in your hip or lower back after class??

With hyper mobility it is support of the joints and strength that is super important to understand and practise. When stretching, great awareness is important to prevent over stretching. It is so easy for you to go further than the joints range and it feeeellls so good…but the after effects a few years down the line don’t feel so good.

So for those of you out there who are super, super bendy in your joints…..ease back in your stretches, be aware of a slight bend in your knees and elbows when forward folding and in a plank or downward dog. Aim for more supportive, strengthening movements in your practise of your week.

Even if you were not born hyper mobile, the sacro iliac joint can become loose after pregnancy and child birth, therefore the following movements are great for you new mummas too:-)

EXERCISES

PELVIC CURL WITH BLOCK/BALL

Lie on your back with your knees bent. Place a block, ball or cushion in-between your knees.

Inhale to prepare, Exhale activate your inner thighs, pelvic floor (deep lower core) and squeeze the object between your knees for 8 secs while exhaling.

To add on, roll your spine up into pelvic curl where your gluts and deep core are activated, hamstrings supporting. Make sure your feet are close to your bum so as your hamstrings don’t do all the work. Notice the weight in your feet is even on both sides. Inhale hold, exhale squeeze. Repeat x 5 then inhale to prepare and exhale roll down through your spine bit by bit until you are once again you are lying on the ground.
Repeat x 5 (Image thanks to fit pregnancy).

OUTER LEG STRENGTH

Prop: Theraband or belt
Lie on the floor with your knees bent. Wrap a theraband or belt around your knees quite tightly.
Place your feet together. Inhale to hold, exhale to push your knees out against the band.
Hold for 8 seconds and return.
Repeat x 5.
(image thanks to thera-band academy)

BEAR WALK with knees low.

Before you do this make sure you understand the key points as I often see people do this incorrectly.

On all fours, lift your knees using your core. Imagine you are balancing a glass of water on your lower back and try to walk opposite arm, opposite leg for a few paces. Rest when needed or do with your knees down on the ground and repeat. (image thanks to f3nation.com) KEY POINTS: Keep your hips level, try not to let them move (hence balancing a drink/book there). This is a great move for EVERYONE…It is fantastic for core stability, to get your central nervous system going and afterwards I often see people moving and walking better. Try it:-)

If your pain is severe and is hindering your day to day activities it may be worth thinking of a support belt to help train your muscles to support this area again. Your local physiotherapist should be able to help you with this.
Finally be careful of stretching your hips too much if you are hyper mobile e.g. in pidgeon pose or bum stretches.