The sacroiliac (SI) joint connects your spine to your pelvis. It moves subtly but significantly. When restricted, it causes lower back pain, hip pain, and leg symptoms. These exercises maintain SI joint function. Get personalized mobility routines: Start your 14-day free trial Why This Matters The SI joint transfers load between your spine and legs. Dysfunction here affects everything above and below. Many "lower back" problems are actually SI joint issues responding to hip and pelvis mobility work. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Exercise 2 JME 115 Standing, rotate your upper body to each side - keeping your feet in the same position. Exercise 3 JME 116 Stand with your feet at shoulder width apart. Then rotate your upper body in each direction - both left and right. Exercise 4 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. Exercise 5 JME 94 Slowly bend forward and reach your hands toward the floor. Tips for Success SI joint issues often relate to hip imbalances Asymmetric activities can cause SI dysfunction Address glute strength alongside mobility Single-leg exercises help identify side-to-side differences Professional assessment helps if symptoms persist How Often to Practice Practice daily as part of hip and lower back routine. Address both sides even if symptoms are one-sided. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial