The yoga-inspired cobra pose, or bhujangasana, can be especially effective for overly mobile SI joints. For this SI pain exercise, start by lying on your stomach. Slide your hands beneath your shoulders and push up, extending your arms and bringing your upper body off the floor while keeping your pelvis and legs on the ground.
While doing this SI joint dysfunction stretch, you should focus on pulling your shoulders down and away from your ears as well as on relaxing your lower back and buttocks. Hold this position for 15 to 30 seconds, and then slowly lower back down to the floor. Repeat 3 times.
