SI JOINT DYSFUNCTION – DR. ROWE – CHIRO
VIDEOS
- PAIN RELIEF EXERCISES – 2021
(1) Prone Double-Leg Extensions: legs shoulder width; legs wider; rotate feet
(2) Supine Glutes on Roller: hip raises; rock side to side
(3) Supine Legs Raised: knees @90º push and resist legs forward towards feet
(4) Sitting in Chair: knees @90º push and resist legs outwards and inwards
(5) Prone on the Floor Knee-overs: one leg straight opposite leg bent with foot under floor leg knee
(6) Prone on Bed or Bench: legs hanging over end; one leg raised to 90º push and resist - HOW TO FOAM ROLL YOUR BACK – 2021
– working from Neck-Upper Back towards
(1) Supine Roller Crossways on the Scapulae: head on roller and back on floor; hand behind back; ear to opposite shoulder
(2) Supine Roller Crossways: rolling the upper back
(3) Supine Roller Crossways on the Scapulae: static stretch arching back with hands overhead; hands behind head; pushing elbows to floor
(4) Supine Roller Lengthways down the Spine: elbows to side push to floor; elbows to side angels
(7) Supine Roller Crossways on the Scapulae: tip onto one side and roll
(8) –
(9) Supine Roller Crossways on the Pelvis: knees @90º rocking side to side
.