Myofascial Release for Mobility within the SI Joint

The SI joint, also known as the sacroiliac joint, connects the back of the pelvis to the sacrum. It’s a common area of dysfunction and discomfort for many. Myofascial release can help promote fluidity and mobility in this area, supporting overall optimal function within the SI joint. Try this gentle release!

Location:

We'll be working with the PSIS — the posterior superior iliac spine of the hip. To find it, place your hands at the top of your hip bones. Follow the rainbow arc of the iliac crest to the back of your body until you meet a bony protuberance, often where the dimples of your backside are located. This is the PSIS.

Instructions:

Begin by lying on your back with your hips resting on a roller directly at the PSIS.

Hint: If there’s pain or inflammation in this area, use a rolled towel or blanket instead.

Settle into the rhythm of your breath.

Gently guide your knees toward your chest, lifting your feet off the floor. Relax the heels toward the back of your thighs. Take a few deep breaths to let your body settle.

Guide your knees over to the right PSIS and pause with your breath. Begin to gently draw circles with your right knee.

Then, walk your feet back and forth as if riding a bike.

Return to center and repeat on the left side, moving slowly and mindfully with long, deep breaths.

To finish, rock side to side to massage the thoracolumbar fascia surrounding the back of the hips.

Lower your legs and pause in supported bridge pose.

Remove the tool, then wipe your legs with a windshield wiper motion, rocking side to side to enhance blood flow and circulation.

For comprehensive myofascial practices that support your whole body, I encourage you to try my online membership platform, Flow Online — supporting your health and mobility anytime, anywhere.

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