Adduction and abduction exercises for the sacroiliac (SI) joint serve distinct purposes in improving joint stability and mobility. Adduction exercises, which involve bringing the legs toward the midline of the body, target the muscles of the inner thighs, including the adductors. These exercises help stabilize the pelvis by enhancing the connection between the pelvis and femur, which supports the SI joint. Examples include squeezing a yoga block or ball between the knees while lying down or seated. Adduction strengthens the core and inner hip muscles,
which reduces stress on the SI joint and minimizes asymmetry that can contribute to dysfunction.
In contrast, abduction exercises involve moving the legs away from the midline, activating the outer hip muscles such as the gluteus medius and tensor fasciae latae. These muscles play a crucial role in stabilizing the pelvis during movement and maintaining SI joint alignment. Exercises like lateral leg lifts, clamshells, or resistance band side steps can improve pelvic stability and prevent excessive motion at the SI joint. Abduction-focused exercises are particularly beneficial for balancing strength around the joint, complementing adduction exercises to ensure both inner and outer hip musculature supports the SI joint evenly. Both types of exercises, when done in a balanced manner, help promote
functional movement patterns and reduce the risk of SI joint pain.
