SI Joint Release Exercises That Actually Work (Easy/At Home)

If you’re dealing with sacroiliac (SI) joint pain, you’re not alone—it’s a very common set of symptoms that we see in our clinic every day. Though there are many potential tips and tricks for SI joint release, the best way to release the SI joint is to engage in a few quick stretches and exercises daily to promote the mobility and strength required to alleviate these symptoms.

To release your SI joint at home, focus on movements that stretch and activate the muscles around the joint. Start with positions like a knee-to-chest stretch or controlled glute bridge—these can reduce compression and improve alignment. The key is to move mindfully and avoid anything that increases pain or discomfort.

In this article, we’ll detail the exercises, sets, reps, and frequency we would use to help a patient relieve their SI joint pain on their own at home.

If you would prefer to watch our video on this topic:

Our favorite exercises for SI joint release

Below, we’ll detail the exercises we use most frequently with patients with symptoms related to their SI joint. Afterward, we’ll discuss how often to do these exercises, and provide a simple method of cycling through the exercises on a daily basis:

Start with the basics: Hip flexor stretch

SI joint pain often stems from small shifts in the pelvis. One of the first stretches we recommend is a gentle knee-to-chest stretch performed at the edge of a bed or table.

• Lie back, bring one knee toward your chest, and hold.
• Let the opposite hip relax and extend.

This position flattens the low back and stretches tight hip flexors and adductors, helping to realign the pelvis and reduce pain.

Important: If this causes increased pain, stop—this stretch should feel comfortable, not irritating.

Create force to influence the joint

Using a dowel or stick, you can apply light directional pressure with your legs to create gentle torsion at the SI joint.

• Hold one leg in place and push the other forward, like you’re trying to “break the stick.”
• Hold for a few seconds and repeat 10 times.

This type of “force couple” helps mobilize the joint without aggressive stretching.

Build control with pelvic tilts and resistance band work

Muscle coordination and stability around the sacroiliac SI joint is very helpful in alleviating these symptoms. There are two important motions to go through:

1. Adduction (squeezing the knees together):
   • Targets inner thigh muscles (adductors)
   • Performed with feet flat on the floor
2. Abduction (pushing knees outward against a band):
   • Activates outer hip muscles
   • Hold for a few seconds each rep

Both motions help support the joint by strengthening the muscles around the SI.

Glute bridges with pelvic control

Next, we recommend a pelvic tilt combined with a glute bridge, emphasizing control and comfort.

• Start with a pelvic tilt
• Lift your hips until you feel your glutes (not your back) doing the work
• Perform 10–15 reps

This is a powerful exercise for people with SI joint hypermobility or glute weakness.

Add core stability: Dead bugs

The dead bug exercise is great for building stability in the abdominal and low back muscles—without adding joint dysfunction or stress.

• Begin with arms and legs in a tabletop position
• Slowly lower opposite arm and leg while maintaining core tension
• Alternate sides for 10–15 reps

Progress to planks (carefully!)

Planks offer full-body stability training, and they can be very useful for all sorts of back and hip pain diagnoses (see our full article on the McGill Big 3 exercises for back pain).

• Start on your knees with a pelvic tilt
• Progress to toes only if you feel strong and pain-free
• Stop if you feel it in your low back instead of your core

Goal: work up to holding for 30 to 60 seconds.

Prone hip extension

To engage the glutes without overloading the SI joint, try this:

• Lie face down with a pillow under your hips
• Lightly lift one leg while maintaining abdominal tension
• Keep the motion small—just enough to activate your glutes
• Aim for 3 sets of 10 reps

Standing balance and stability work

Balance is closely tied to long-term joint health. We recommend working:

• Single-leg balance: Try standing on one foot for 10+ seconds
• Mini squats with resistance bands: Build quad and glute strength
• Subtle shoulder and trunk rotations: Engage your core under load

These are more advanced movements, great for transitioning back to walking, hiking, or exercise after an SI flare-up.

Don’t forget the piriformis

Tightness in the piriformis muscle can mimic or worsen SI joint pain. We recommend two variations of the piriformis stretch, depending on which can be performed without recreating your symptoms:

1. Figure-four stretch (lying on your back)
2. Thread-the-needle stretch, reaching through the legs and pulling toward your chest

If one version causes pinpoint pain in the SI joint, try the other. The goal is to stretch the muscles without aggravating the joint.

How Often Should You Do These Exercises?

It is not necessary to do all of these exercises every day, although we do recommend performing a few of them daily, similar to how we outlined in our core micro workout article.

• Choose three exercises from the above list (and video) and perform them as prescribed
• The next day, pick three more and perform those
• As you cycle through exercises, it will take you a few days to return to one of the exercises
• When you do, attempt to progress that exercise—the key is slow progress over time!

Final Thoughts

Sacroiliac joint dysfunction can be frustrating, but it’s manageable with the right approach. These movements target both the mobility and muscle control that support your SI joint—without needing fancy equipment or lengthy routines.

If you’re unsure where to start or need help modifying these exercises, talk to a licensed physical therapist.

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