The sacroiliac joint connects the spine to the pelvis. It allows small movements that transfer force between upper and lower body. SI joint dysfunction causes low back and buttock pain that mimics other conditions. SI joint problems often stem from asymmetry. One side becomes restricted while the other becomes hypermobile. This creates uneven loading and pain. Gentle, symmetrical exercises restore balance. These five exercises address SI joint function through hip and pelvic mobility. They restore symmetry without stressing the joint directly. Start Your 14-Day Free Trial The 5 Best Exercises 1. Hip Circles Why it works: Gentle hip circles mobilize the pelvis around the SI joint. The circular motion promotes symmetrical movement. JME 99 Hip circles. Basically move your hips in a circular motion like a hoola hoop. Circle does not have to be large - can be small and controlled. 2. Knee to Chest Why it works: Pulling the knee toward the chest stretches the glutes and gently moves the SI joint. Perform bilaterally for balance. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. 3. Standing Hip Circles Why it works: Standing hip circles challenge balance while mobilizing the pelvis. The weight-bearing position differs from seated work. JME 122 Keeping your feet in the same position, rotate your hips in a circle. 4. Figure Four Stretch Why it works: The figure four stretches muscles that attach near the SI joint. Tight piriformis contributes to SI dysfunction. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. 5. Internal Rotation Why it works: Hip internal rotation affects SI joint mechanics. Restoring this range reduces compensatory stress on the joint. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. How to Use These Exercises Perform each exercise for 30-60 seconds. Move slowly and controlled. Do not force range of motion beyond what feels comfortable. For best results: Perform the routine 2-3 times daily Take movement breaks every 45-60 minutes during desk work Breathe deeply throughout each exercise Stop if you experience sharp pain Start Moving Better Today SI joint health requires balanced hip and pelvic function. These five exercises restore symmetry without stressing the joint. Perform them bilaterally, even if symptoms are one-sided. Gentle, consistent work addresses SI problems more effectively than aggressive stretching. simplmobility provides joint-specific mobility programs designed for desk workers. Each routine takes 2-3 minutes and targets the areas that need attention most. Try simplmobility Free for 14 Days