Adduction and abduction exercises are commonly used to help stabilize and support the sacroiliac (SI) joint by activating the muscles around the pelvis and hips. Adduction involves bringing the legs toward the midline of the body, such as squeezing a pillow or ball between the knees. This action engages the inner thigh muscles (adductors) and pelvic floor, which can help improve pelvic stability and reduce strain on the SI joint. These exercises are often gentle and well tolerated during painful flare-ups because they create a sense of compression and support through the pelvis.
Abduction involves moving the legs away from the midline, such as pressing the knees outward against a resistance band. This activates the outer hip muscles, especially the gluteus medius and minimus, which play a key role in controlling pelvic alignment during walking, standing, and single-leg movements. Strengthening these muscles helps prevent excessive SI joint motion and improves overall balance and posture. Together, adduction and abduction exercises create balanced pelvic strength, which is essential for reducing SI joint pain and improving functional movement.
