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SI joint airplane

Full body · Hip stability · both sides
Default: 2 sets × 6 reps · Both sides · Rest 60 sec between sets

Setup

• Stand on one leg; hold something only if you're about to lose balance

Each rep (19 sec)

1. Lift, leg back 4 sec
2. Open, rotate the hip out slowly 5 sec
   • Keep the leg up as you open and close
   • Body, pelvis and leg in one line
   • Stay focused, hold on as little as possible
3. Close, rotate back slowly 5 sec
   • Open and close slowly, with control
   • Keep your pelvis steady as you close
4. Square up 1 sec
5. Lower the leg slowly 4 sec
   • Lower with control, don't stomp down

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.