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if youve got pain or restriction over one of your si joints one of those bony lumps at the back of your pelvis chances are the side joints jammed and needs to be freed up sometimes this will even give you pain in your glutes down your outer thigh or in the front of your pelvis so heres how to release it nice and quickly theres four different techniques you can use to free up an sr joint and that ones sr joints a little bit different so just try all four theyre pretty quick and see which one does the trick for you most people will get instant gratification a little click and theyll feel better but in some cases if youve got a long term chronic case then just do all four exercises each day and it should free up over a week or two now if any of the exercises hurt a little bit just move on to the next exercise lets start off by releasing the si joint into extension this is the one that works best for me theres two ways to do this but in the first you simply do a single leg raise