Sacroiliac Joint Release - LEFT VIEW
Exercise configuration details
Exercise Steps
Step 1: Starting Position
ID: STEP_1
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 1.5%
Step 2: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 3.5%
Step 3: Perform Lateral Knee Tilts - LEFT
ID: STEP_3
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 5.0%
Step 4: Starting Position
ID: STEP_1_REP2
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 6.5%
Step 5: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP2
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 8.5%
Step 6: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP2
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 10.0%
Step 7: Starting Position
ID: STEP_1_REP3
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 11.5%
Step 8: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP3
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 13.5%
Step 9: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP3
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 15.0%
Step 10: Starting Position
ID: STEP_1_REP4
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 16.5%
Step 11: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP4
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 18.5%
Step 12: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP4
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 20.0%
Step 13: Starting Position
ID: STEP_1_REP5
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 21.5%
Step 14: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP5
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 23.5%
Step 15: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP5
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 25.0%
Step 16: Starting Position
ID: STEP_1_REP6
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 26.5%
Step 17: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP6
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 28.5%
Step 18: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP6
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 30.0%
Step 19: Starting Position
ID: STEP_1_REP7
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 31.5%
Step 20: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP7
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 33.5%
Step 21: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP7
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 35.0%
Step 22: Starting Position
ID: STEP_1_REP8
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 36.5%
Step 23: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP8
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 38.5%
Step 24: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP8
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 40.0%
Step 25: Starting Position
ID: STEP_1_REP9
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 41.5%
Step 26: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP9
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 43.5%
Step 27: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP9
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 45.0%
Step 28: Starting Position
ID: STEP_1_REP10
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 46.5%
Step 29: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP10
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 48.5%
Step 30: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP10
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 50.0%
Step 31: Starting Position
ID: STEP_1_REP11
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 51.5%
Step 32: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP11
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 53.5%
Step 33: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP11
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 55.0%
Step 34: Starting Position
ID: STEP_1_REP12
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 56.5%
Step 35: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP12
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 58.5%
Step 36: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP12
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 60.0%
Step 37: Starting Position
ID: STEP_1_REP13
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 61.5%
Step 38: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP13
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 63.5%
Step 39: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP13
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 65.0%
Step 40: Starting Position
ID: STEP_1_REP14
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 66.5%
Step 41: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP14
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 68.5%
Step 42: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP14
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 70.0%
Step 43: Starting Position
ID: STEP_1_REP15
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 71.5%
Step 44: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP15
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 73.5%
Step 45: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP15
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 75.0%
Step 46: Starting Position
ID: STEP_1_REP16
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 76.5%
Step 47: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP16
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 78.5%
Step 48: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP16
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 80.0%
Step 49: Starting Position
ID: STEP_1_REP17
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 81.5%
Step 50: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP17
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 83.5%
Step 51: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP17
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 85.0%
Step 52: Starting Position
ID: STEP_1_REP18
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 86.5%
Step 53: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP18
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 88.5%
Step 54: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP18
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 90.0%
Step 55: Starting Position
ID: STEP_1_REP19
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 91.5%
Step 56: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP19
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 93.5%
Step 57: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP19
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 95.0%
Step 58: Starting Position
ID: STEP_1_REP20
Description:
Lie flat on your back on a comfortable surface (mat or bed) Bend both knees, keeping feet flat on the floor Position feet hip-width apart, parallel to each other Keep arms at your sides or place hands on your chest Ensure your head and neck are in neutral alignment
Time: 96.5%
Step 59: Perform Lateral Knee Tilts - RIGHT
ID: STEP_2_REP20
Description:
Slowly tilt both knees to the right side, allowing them to move toward the floor Keep your shoulders flat against the ground (do not twist torso) Move only as far as comfortable without forcing Return knees to center position
Time: 98.5%
Step 60: Perform Lateral Knee Tilts - LEFT
ID: STEP_3_REP20
Description:
Repeat on the left side, tilting both knees toward the floor Move smoothly and controlled, avoiding jerky movements At each end position (right and left), hold for 5 seconds Breathe steadily and deeply during the hold Relax and return to center
Time: 100.0%
Basic Information
Exercise ID(s):
54dbffa4-5374-40cc-ac60-b2191af90b4e
f0c1980a-0e5e-4e7c-a045-051ff60a59eb
c6a0a75c-c3d7-4bbc-a8c0-98623fb35fe5
Total Steps: 60
Config File:
sacroiliac_joint_release_left_view.yaml
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