Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

The Wall Turtle exercise is designed to strengthen the deep core muscles that help to stabilize your sacroiliac joint.  If you are experiencing SI joint pain, performing this exercise can help.  It primarily targets the Quadratus Lumborum, the Psoas, the Multifidus, Transverse Abdominus, Piriformis, and Hip Flexor muscles.  The exercise works by isometrically engaging and strengthening opposing muscles that attach to the SI joint simultaneously.  This will increase stability in the joint which is needed during walking.

Performing the Wall Turtles

• Lie on the ground and place a 90-degree bend in the hip and knees with your feet flat against the wall.  
• Brace your core and breathe in.
• As you exhale, and without too much movement in your legs, press your left foot into the wall as hard as you can while simultaneously driving the right knee into your hands.  
• Make sure you resist any movement with your knee by bracing with your hands.
• “Push” for 5 seconds before switching to the other side.  
• Perform 10 repetitions on each side.  
• REMEMBER to breathe through the exercise so that you don’t hold your breath.

Modifications

 

 

 

 

 

 

 

If wall space is not available, you can either use a dowel to place under one thigh and over the other or you can simply use your arms and brace the front of one thigh as you grab the back of the other.

Progression

Upside Down Turtle

 

 

 

 

 

 

 

• Lie on your back and lift both feet up off the floor with a 90-degree bend at the hip and knee
• Place your right hand on your left thigh and left hand reaching straight up to the ceiling.
• Breathe in and brace your core.
• As you exhale, forcefully drive your left knee into your hand while simultaneously extending the right leg and left arm.
• Bring both arm and leg back into the start position and switch sides.
• Perform 10 repetitions on each side.