SI Joint Mobility

[conormat]

I was wondering if someone could recommend a joint-mobility exercise for Sacral-Illiac issues. Mine occasionally locks up after a kettlebell workout and I have to go to a Chiropractor to free it up. If I could do some per-hab it would help me quite a bit. I have Intu-Flow®, Free To Move, Kettlebell Foundations, and TacFit Commando so plenty of material to draw from.

Thanks,
Conor

[John B]

Definitely work your Intu Flow, especially Level 1.

Outside of that, I'll comment on three things that have worked for me personally (and my clients) in the past:

1) Watch your KB technique. I've had SI issues in the past - as a result of Dead-Lifting ignorance (i.e. poor technique) quite some time ago. So, there was always fear present when working that movement pattern, be it with a barbell, or with a KB (via SLDs, Swings, Cleans, etc.). I would often get a "flare up" after KB work. The more I assessed, the more I noticed technique was a part of the issue.

2) Having said that, outside of a proper mobility warm up (Intu Flow), I've found that adding in a solid core engagement routine to the back end of the prep work helped to set precedence for Core Activation and Spinal Alignment during my Working phase (KB lifts). In the past, I would "give up the core" during swings and cleans (for instance) and allow my spine (especially the SI area, since it had past trauma) to "bare the load". Not a nice feeling afterwards.

3) As far as compensatory work, I've found Down Dog (especially with a focus on "pulling the legs apart" in pose) and Rabbit to be of great benefit.