Rollga Exercises for SI Joint Pain Relief

Disclaimer: While Rollga can be beneficial for managing SI joint pain, it's crucial to consult with a healthcare professional for a proper diagnosis and treatment plan.

Here are some specific Rollga exercises that can help alleviate SI joint pain to follow up the previous blog post:

If you don't already have a Rollga (or need a new color!) Click HERE :) 

Targeting the Glutes

• Glute Roll: Sit on the Rollga with one glute cheek on top (RP40). Gently roll back and forth, applying pressure to tight areas. To increase intensity cross one ankle over the opposite knee. Repeat on the other side.

Targeting the Hamstrings

• Hamstring Roll: Sit with one leg extended and the Rollga under your hamstring (RP22). Gently roll up and down, focusing on releasing tension. Repeat on the other leg. You can also roll both hamstrings at one time. 

Targeting the Lower Back

• Lower Back Release: Lie face down on the floor with one round end of the  Rollga (zone 4) placed under PSOAS (RP35) palms facing up. Gently rock back and forth. Repeat on the other side.

Additional Tips:

• Combine with Stretching: After rolling, incorporate stretches like hip flexor stretches, glute bridges, and cat-cow poses.
• Core Strengthening: A strong core can help stabilize the pelvis. Exercises like planks and bridges can be beneficial.
• Listen to Your Body: If you experience increased pain, stop the exercise and consult a healthcare professional.

Remember: Consistent use of the Rollga, combined with other self-care practices, can help manage SI joint pain. However, it's essential to seek professional guidance for persistent or severe pain.