Sacral Mobilisation and Release Exercise

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This describes a rehabilitation exercise which is an adjunct to the Spinal Rotation Exercise taking the focus deeper into structural ground zero at the sacrum. Equivalent outcomes can be achieved through dance and Dao Yin Chi Gong Therapy. For an aged or injured case where those more active and difficult practices may not be be readily achievable, this is is an easier way of improving flexibility and circulation through the pelvis.

 

Performed in prone position alternating through three different lower limb alignments. Firstly, with one leg straight and the other abducted 60 to 90 degrees and laterally rotated 90 degrees with knee bent. Secondly, swap sides abducting the other leg. Lastly, with both legs straight. In my own practise I will rotate through these three positions multiple times in a session performing the five movements described below:​

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Crocodile Tail Wag - Elevate one hip while extending down through the other. Push through engaging barriers and stretch. Oscillate back and forth in the Frontal plane.

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Sacral Tuck - Tuck sacrum/tail forward and back. This is the most natural movement of the spine similar to the dolphin kick doing butterfly in the pool. This movement is in the Sagittal plane.

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Hip Twist - Rotation in the Transverse plane about the central axis of the body. Lying prone, push up on the side of the abducted leg while pushing down on the opposite hip.

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Pelvic Rotation - Where the first three movements are confined to each of the three cardinal anatomic planes, this is now more complex. Rotate sacrum in one direction continuously and then reverse about the central axis of the body. This is more focused than Pelvic Rotation performed in the Spinal Rotation Exercise. Imagine tail bone and sacrum rotating about the central axis of the body at the L5/S1 joint.

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Hula Rotation - With practice, improved range and coordination of movement, in prone position with both legs straight combine the Crocodile Tail Wag with the Hip Twist results in alternating left and right hip rotations. Lacking the experience of the Polynesian hula dancer and added impetus of active dance driving up from the ground, this is considerably slower than the dance. As one hip goes up, the other goes down while simultaneously one is moving forward and the other back giving giving half a rotation as hip moves up and completes the other half of the circle as it moves down, that is; one full rotation of the hip about the SIJ with each full Tail Wag. I was not able to achieve this movement until completing several weeks practice of the fundamentals

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Method

 

Push into tightness. Hold against barriers. Mobilise abundantly. Circulation of blood and energy increases. Cycle through each of the three leg alignments multiple times. Initial sessions will be prolonged. With practice less time is required as condition improves. Energetic Qi flow increases, tissue warms and softens, range of motion increases, comfort and mobility is enhanced, internal health is better as the primary underlying restriction in the Pelvic Block is eliminated. 

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Be cognisant of prior injury which can be the reason for spasm and restricted mobility that is a natural protective response. As the exercise reduces restriction and improves mobility, sensations of fragility, weakness, vulnerability might be experienced. In my case, gentle hip rotations and walking helped get past this. Every case is different and it is may be necessary to make haste slowly to allow the body to adapt to change.

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In the presence of spinal and joint injury defying attempts to improve condition, further time may be required to heal before attempting to mobilise fully. In my own case of advanced Short Right Leg Syndrome, right sided symptomatic effects were not entirely resolved until heel lift treatment was able to progress to degree to eliminate gait effects generating rigidity at the right hip. See Second Cardinal Sign of SRLS.

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Medicinal dosage of collagen is helpful where joint pain and injury is present.

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Where the structure has been affected by age, injury related degeneration and/or under the distortion and strain from structural leg length discrepancy...the vast majority of us have a short right leg...I expect these mobility exercises will be an ongoing requirement to maintain condition.

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The process of mobilising a sacrum that had been under six decades of distortion and strain from leg length discrepancy, loading from a lifetime of athletic activity, working on my feet for three decades, compounded by several lumbar and SIJ injuries, the outcome from the Sacral Mobility Exercise has been the most profound of my experience. Daily practice continued to ellicit a deeply euphoric response for a full three months. I have experienced this previously for days or hours. Never for months. See the Sacrum is Structural Ground Zero.