7 Best Pelvic Stabilization Exercises (Moderate) – Ask Doctor Jo

hey everybody it’s doctor Jo, and today
I’m going to show you my top 7 moderate pelvic stabilization exercises. so let’s
get started. So these moderate exercises, or some people call them intermediate, you know not the beginning
ones not the end ones, the ones in the middle, these are for stabilizing the
pelvis. so it’s something like maybe have had an SI joint dysfunction, and you were
out of alignment. you’ve got yourself back in alignment. you want to stabilize
the pelvis to get it strong again. so that’s what these are for. I do have a
basic video so if you’re not quite ready for the moderate or the intermediate go
ahead and check those out. and if you haven’t already make sure and click on
the subscribe button. so some of these exercises are just going to be a step
above some of the basic ones. so we started off in the basic with a simple
bridge, so now we’re going to do a single leg bridge. so once you’ve mastered that
just regular bridge, you’re going to go into a single leg. what’s important with
a single leg bridge is try to keep your pelvis or your hips level. if you feel
like you’re dropping the side with the leg up, you’re not quite ready for the
single leg yet. so what I mean is I’m going to just bring one leg up and go
into the bridge. now mine are pretty level here. if they were weak, probably
what would happen would be this if you feel like this is happening and it’s not
level you’re not ready for those single leg bridges yet. so it’s the same concept where you want to kind of go up one
segment at a time. you don’t have to stop at each segment, but you want to make it
a smooth up and a smooth nice and slow coming back down. you can put your leg
all the way up. you can just bend it up a little bit. I like to kind of have it
straight out just to get it out of the way. so you’re coming up little, pause at
the top, and then nice and slow coming back down. you can place your hands on
the floor if you need to, but you don’t have to. so just coming up and then nice
and slow coming back down. so you can start off with just about 10 of those do
each side because when you’re trying to stabilize something you want to work
both sides, even if just one side is the painful side, and then you can work your
way up from there. so the next one is going to be kind of progressing the
clamshell. so with the clamshell exercises the biggest thing that you
want to do, I’m gonna prop up now for the moderate ones if you are uncomfortable
like this make sure you lie down, support your head. you don’t want to get
something else hurting because you’re supporting yourself in a bad way, but you
want to keep your hips perpendicular to the floor. so they’re not going to roll
back, they’re gonna stay up this way. so if you feel like they’re rolling back,
you’re probably not ready for them yet. so it’s just like the regular clamshell
except this time instead of your feet being on the floor, you’re gonna bring
them up into this position. they’re still kind of staying together, but you’re keeping your feet up. now if you want to hold onto your hip here to make it a little
bit easier to know if you’re rolling, you can. you can just put it down this way as
well, and then you’re just gonna lift that knee up and nice and slow coming
back down. so by lifting your feet up off the floor, it makes it a little bit
harder to stabilize. it makes you have to work a little bit harder, but still try
not and roll back. so if you feel like you’re rolling back, again you’re
probably not ready for this one quite yet. so again I would just start off with
maybe 10 of these, then flip and do the other side, and then once those become easy, you can kind of work up from there. so then the next one is going to be a side
plank with a leg lift. so again we’re just kind of progressing these exercises.
so when you’re doing a side plank, you want to try and get your whole body in a
straight line. so you don’t want to be sagging down, you don’t want to be up, you don’t want your bottom to be sticking out. make sure that elbow is kind of in
alignment with that shoulder, so you can keep that shoulder stabilized and not
injure that as well. so you’re just going to come up. kind of you can put your hand
on your hip if you want to make sure you’re in a straight line here, and then
you’re just going to lift your leg a little bit off of the other one. just a
little pause 2 to 3 seconds, and then come back down. if you feel like you’re
starting to sag your hips down like that, again you’re not quite ready for it. but
just up, it doesn’t have to be a high kick, and then just nice and slow coming
back down. so again you might just wanna start off with 5 on a side and then if that becomes easy, you can do 10-15, and if all that’s easy, then you can
bump up to the next one. so now we’re just going to stay on our side, but we’re
going to do that fire hydrant motion, but in side lying instead of on quadruped
this time. so still kind of keeping that elbow up underneath there. you can go
ahead and straighten out your legs. you can bend that bottom one if you want to
wherever it’s most comfortable, but the top leg now you’re going to bend it up
to where your hip is almost in a 90 degree position, and that your knee is
almost in a 90 degree position. so just up and down like that, keeping it like
this and then you’re just gonna open up like that. so it’s that fire hydrant when
you see a dog going up to a fire hydrant kind of thing, and just opening up that
hip.but you can see my legs starting to drop down just a little bit this way. try
and keep that knee up if you can. so you’re really getting that movement at
the hip, but it’s not rolling back. again I’m trying to keep my hips perpendicular
to the floor, and I’m just opening up and then coming back down. so again just
starting off with 10 to 15 of those and then working your way up from there. so
the next ones are gonna be standing up. so the next exercises is gonna be
sidestepping with a resistive band. so this time you just want to take the band,
and put it right around your ankle. so down by your feet. before you get started
you want to make sure and kind of get your pelvis in a neutral position, or set
your pelvis so a lot of times the easiest way to do that is squeeze your
booty muscles in, and that kind of sets everything. so you want to try and hold
that the whole time you’re doing that and that’s gonna help stay and stabilize
that pelvis. so keep your legs straight this is just kind of a side stepping
motion. and so you’re gonna step out kind of make a big step and really gently
bring your other leg back in. so don’t let it fly back in, you’re just doing
sidestep, sidestep, sidestep, sidestep. so you can go ten steps one way ten steps
back. if you don’t have a lot of room you can just do one step this way one step
back, but you want to keep your legs straight with this one. you want to set
the pelvis, keep it in a good neutral position. so you have to think about a
lot while you’re doing it, but really try and activate those muscles together.
engage them together, and that’s what’s gonna make it stronger. so the last two
are going to be on a step. so the next exercise is going to be a hip hike. you
need a step for this. it doesn’t have to be this tall, and make sure you have a
railing or something to hold on to or somebody there with you if you’re doing
it for the first time because you might feel a little unstable while you’re
doing it. so for the hip hike, you want to get to the edge of the step where one
foot it’s hanging off and the other one’s on there. so it’s kind of just how
it sounds, you’re going to hike the hip that’s off of the edge. so what you want
to do is not necessarily bend your knee and go up and down because that’s more
like a squat on the step. you want to drop that hip, whoa whoa don’t do that.
you want to drop your hip and then come back up. so you’re hiking it and you can
see that it takes some balance. so if you need something to hold on to, definitely
hold on to it, but see how I’m dropping my hip and coming up? it’s not really
using the other leg, it’s hip hiking going up and down. the movement is here. you can see if I put my hands here that that’s where the movement is. so again
this is working a lot because if you feel unsteady and if you’re not holding on
something, a whole a lot of muscles are gonna be working. so make sure that you
just start off with five or so, do both sides, turn around. if you need to do the
hip hike on the other side and then get both sides in there and then progress as
you need to. but again it’s tougher than it looks. so I wouldn’t try it the first
time not holding on because you could see that there was a lot of balance stuff
going along with that. so then the last one it’s just going to be hip circles
but having it off the edge. now usually when I have you doing exercises, I tell
you to pull up your toes so that helps lock out all the muscles. for these hip
circles ,you want to point your toes downwards. so you’re going to point them
down and you’re gonna make the hip circle as big as you comfortably can.
so again if you need to hold something, hold on to it, but really the
movement should be at the hips, so you’re not kicking out and going out like that
your hips and that pelvis has stabilized and you’re moving those hip muscles to
get that circle. so pointing the toes, going out and around, as much as you
comfortably can, and then you can do ten one way and then reverse that circle and
do ten the other way, and then turn around and do the other side as well. so
there you have it. those are my top seven moderate pelvic stabilization
exercises. if you’d like help support my channel, my sure and click on the link up
here, and don’t forget to subscribe by clicking down here. and remember be safe (don’t fall off that step), have fun, and I hope you feel better soon.

Joseph Wolf


  1. I did those and they completely fixed the pain in the SI joint area. I'm getting pretty good at those but I still have imbalance, popping/cracking everytime I go sit to stand and occasionally when I shift my weight to one foot. So thanks for sharing, very useful and I'm really looking forward for the advanced exercises 🙂

  2. Hey doctor jo I literally don't know who else to speak to or contact I have neck pain due from bad posture forward shoulder forward head I have gone to my doctors since January this year been doing exercises stretching and it seems nothing helps my pain never goes away and the doctors aren't not helping My problem at all what can I do I feel like no understand just how bad my neck pain is and it's really fustartimg what can I do

  3. These are helping "rebuild" and strengthen my muscles, thank you. In pain for over 2 years, after an exercise this morning, I felt my pelvis sort of "clunk" back into place. The pain has since has been a 1 out of 10 whereas before all the time it was a constant nagging 8/10. Previously I've felt like picking the tallest building I could find and jumping off it, but now I'm so happy I could cry!

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