SI Joint & Pelvic Reset
The sacroiliac joint is the keystone of your pelvis. When it locks up or becomes hypermobile, the pain can be debilitating. This program resets it.
SI joint pain is notoriously difficult to treat because most practitioners treat the joint itself, when the problem is the pelvic asymmetry driving it. The SI joint only becomes painful when one side of the pelvis is chronically higher, rotated, or compressed relative to the other. This 20-video program restores pelvic symmetry through a precise sequence of hip and core exercises that stabilize the SI joint by fixing its structural environment.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 16 to 18 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 16 minutes. Weeks 5-8: 9 exercises, about 18 minutes. 5 new exercises come in, 2 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 16 min
Do these 6 exercises each session, about 16 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 16 min
Your routine each session
- 1Static Back
- 2Pelvic Tilts
- 3Glute Bridge
- 4Cat-Cow
- 590/90 Hip Stretch
- 6Bird Dog
Short on time? Do just Pelvic Tilts, Glute Bridge, Cat-Cow, Bird Dog (about 7 min).
Phase 2ProgressionDo these 9 exercises each session, about 18 minutes. 5 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
9 exercises
about 18 min
Do these 9 exercises each session, about 18 minutes. 5 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
9 exercises
about 18 min
Your routine each session
- 1Pelvic Tilts
- 2Glute Bridge
- 3Single-Leg Glute Bridge New
- 4Cat-Cow
- 5Bird Dog
- 6Dead Bug New
- 7Figure Four Stretch New
- 8Child's Pose New
- 9Lateral Hip Opener New
No longer in your routine: Static Back, 90/90 Hip Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Pelvic Tilts, Glute Bridge, Single-Leg Glute Bridge, Cat-Cow (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Sharp or aching pain at the back of the pelvis, just above the tailbone
- Pain that is worse on one side and worsens when standing on one leg
- Difficulty rolling over in bed or transitioning from sitting to standing
- Pain that wraps around to the groin or radiates into the upper thigh
- A feeling of the pelvis being "stuck" or "out"
Why this happens
The root causes behind si joint & pelvic reset.
- Pelvic asymmetry, one iliac crest sitting higher than the other, creating uneven SI joint loading
- Tight hip external rotators (piriformis, deep rotators) shearing the joint
- Weak glutes and core allowing the pelvis to shift with every step
- Hypermobility from pregnancy or injury leaving the joint with insufficient muscular support
Why this works
SI joint dysfunction is almost always caused by pelvic asymmetry, one hip higher, one hip rotator tighter. Mike's program restores pelvic symmetry through a precise sequence of hip and core exercises that don't aggravate the joint.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
10 more videos included with purchase.
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Unlock all exercises, $97Frequently asked questions
How do I know if my pain is from the SI joint and not the lumbar spine?
SI joint pain is typically located at a specific point on one side at the base of the back (over the PSIS, the bony bump above the glute), is worse on one side, and often is aggravated by standing on one leg. Lumbar pain tends to be more central and worsened by bending forward. The self-test in session 2 will help you differentiate.
Can SI joint pain be fixed permanently?
Yes, if you address the pelvic asymmetry that is causing it. Most SI joint pain is a symptom, not a diagnosis. Once the underlying muscle imbalances are corrected and the joint is properly supported, the pain resolves and stays resolved.
Is this safe during or after pregnancy?
Postpartum SI joint pain is extremely common. This program is appropriate once you have medical clearance to exercise (typically 6 weeks postpartum for vaginal delivery). All exercises can be performed safely with modifications. During pregnancy, check with your OB before beginning.
I've been told I need a cortisone injection. Should I try this first?
In most cases, yes. Cortisone reduces inflammation temporarily but doesn't fix the mechanical cause. Many people who have received multiple injections find permanent relief when they finally address the pelvic asymmetry driving the joint stress.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
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- Stream every exercise from your phone
- Track your progress on any device
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What's included
- 12 corrective exercise videos
- Exercises targeting pelvic alignment and SI joint stability
- Gentle joint-safe stabilization sequence
- Lifetime access on any device
- 30-day money-back guarantee
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