Welcome to Rory Holliday Physiotherapy Monthly Newsletter!
Welcome to my NEW Monthly Newsletter and thank you for taking the time to read it. Each month I intend to write subjects which may be of interest to you. There will also be an "Exercise of the Month" for you to try. Enjoying reading and feel free to ask me questions, send me feedback on the newsletter or suggest improvements and don't forget to share it with your friends!
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EVER HEARD OF YOUR SACROILIAC JOINTS?

Located at the base of your spine, your sacrum (an upturned triangular bone about the size of your hand) sits wedged between the 2 large pelvic innominates or ilia as they are otherwise know. Between the sacrum and each ilium exists this very stable but influential joint.

They don't even move according to some text books. Believe me, they move enough to be the source of a lot of agro! The Sacroiliac Joints (SIJ) at the of back pelvis do a few degrees of movement as does the pubic symphysis at the front. If for any reason (and there are many) these joints get held at one extreme of their range or pushed beyond their normal range then you can expect a few problems. Commonly the SIJ becomes dysfunctional because of imbalances in muscle tone or strength around the pelvis which could be caused by bad postures or painful spinal joints, discs or nerves in the vicinity.


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Occasionally the SIJ can actually be knocked out of place by a heavy fall or stepping off an unexpected step. It might give you subtle problems around the groin, knee and foot or rip roaring low back pain. Just to complicate things more, if a SIJ is out of position or not moving as it should then the upshot is that your buttock muscles won’t work too well which cause all sorts of
mayhem down the leg. 

Obvious leg length differences, pain over the SIJ and groin are common and easy to spot symptoms and signs.

THINK THIS MIGHT BE YOU? WANT THE BEST TESTS
AND TREATMENT FOR THESE ISSUES?


THEN CONTACT ME TODAY ON 07854870865 OR AT
mail@roryhollidayphysiotherapy.co.uk

A common cause or perpetuating factor in SIJ dysfunction is poorly activated Glutes (buttock muscles). Single Leg Balance is a good way to exercise this big group of muscles whilst also improving your spatial awareness.

So why not give "Exercise of the Month" a go and see what you think! 
Rory Holiday Physiotherapy
 
EXERCISE OF THE MONTH!
 
1) Standing on one leg. (YES...standing on one leg. A great functional glutes exercise). Shoes and socks off, facing a mirror to begin with. Stand on one leg keeping the pelvis horizontal and your shoulders over your hips (as opposed to leaning over the leg you're stood on). Don't let the lifted leg touch the standing leg. Relax your shoulders, neck, jaw and hands (also try to relax your toes NO gripping the carpet!!).

2) If you can, slowly turn the head from side to side

3) And/or march the arms as if running.

Make sure you keep breathing, count out loud to ensure this happens.
 
Try 30 Seconds Per Leg
3-4 Times
Once or Twice A Day

 
You might be surprised to find how hard this is!
 
"Of course if this causes or increases pain, cease the exercise and seek advice. SIJ problems are varied and this exercise won't suit everyone."

Rory Holliday Physiotherapy      
 

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