Sacral Mobilisation and Release Exercise

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An adjunct to the Spinal Rotation Exercise focusing on Sacrum and Sacro-Iliac Joints. Performed in prone position alternating through three different lower limb alignments. Firstly, with one leg straight and the other abducted 60 to 90 degrees and laterally rotated 90 degrees with knee bent. Secondly, swap sides abducting the other leg. Lastly, with both legs straight. In my own practise I will rotate through these three positions multiple times in a session performing the five exercises described below:

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Pelvic Rotation - Rotate sacrum in one direction continuously and then reverse about the central axis of the body. This is more focused than Pelvic Rotation performed in the Spinal Rotation Exercise. Imagine tail bone and sacrum rotating about the central axis of the body at the L5/S1 joint.

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Crocodile Tail Wag - Elevate one hip while extending down through the other. Push through engaging barriers and stretch. Oscillate back and forth in the Frontal plane.

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Sacral Tuck - Tuck sacrum/tail forward and back. This is the most natural movement of the spine associated with the movement used for the dolphin kick doing butterfly in the pool. This movement is in the Sagittal plane.

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Hip Twist - Rotation in the Transverse plane about the central axis of the body. Lying prone, push up on the side of the abducted leg while pushing down on the opposite hip.

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Hula Rotation - With practice, improved range and coordination of movement, in prone position with both legs straight combine the Crocodile Tail Wag with the Hip Twist results in alternating left and right hip rotations. Lacking the experience of the real Polynesian hula dancer and added impetus of active dance driving up from the ground, this is considerably slower than the dance. As one hip goes up, the other goes down while simultaneously one is moving forward and the other back giving giving half a rotation as hip moves up and completes the other half of the circle as it moves down, that is; one full rotation of the hip about the SIJ with each full Tail Wag.

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Push into tightness. Hold against barriers. Mobilise abundantly. Circulation of blood and energy increases. As energetic Qi flow improves, tissue warms and softens. 

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Be cognisant of prior injury. It can be the reason for soft tissue spasm and restricted mobility which is a natural protective response. As the exercise reduces restriction and improves mobility, sensations of fragility, weakness, vulnerability might be experienced. In my case, gentle hip rotations and walking quickly helped get past this. Every case is different and it is may be necessary to make haste slowly to allow the body to adapt to change.

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In the presence of spinal and joint injury further time to heal may be required before attempting to mobilise or ultimately defy attempts to improve condition.

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Medicinal dosage of collagen is most helpful where joint pain experienced as we mobilise and increase range of motion.

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Where the structure has been affected by age and injury related degeneration, I expect these mobility exercises will be an ongoing requirement to maintain condition.