The knee-to-chest stretch is one of the more gentle SI joint pain stretches you can do; but do not think this means it is ineffective. This is a helpful pilates stretch for both the back and hips. For this stretch, you can do either single leg or double leg as shown below.
Single knee-to-chest stretch: Lie on your back with your legs extended. Exhale as you draw one knee to the chest and hold it for 5-10 seconds. Inhale as you lower the leg back to the mat and then repeat with the alternate leg. Continue this process until you have completed 8-10 repetitions per leg. Those with severe lower back pain may find it less painful to keep the unengaged leg in a bent position with the foot flat on the ground during this SI exercise.
Woman doing sacroiliac joint stretch - single knee to chest
Double knee-to-chest stretch: Lie on your back and draw both knees to your chest and hug them, relaxing the spine. Hold this position for 5-10 seconds and then slowly lower the legs. Repeat 8-10 repetitions per leg.
