Sacro-Iliac Joint Injuries: Level 2 Core Strengthening Turtle Pose

This is a progression of the Level 1 Core Strengthening Single Knee to Chest Exercise.

Start cueing your inner core with one hand below your belly button and pull your inner abdominal muscles inward. Imagine you are making yourself skinnier at your waistline.

Then, lift both knees and arms straight up in the air. Reach one arm up above your head towards the ground and lower your opposite leg straight down to the floor while keeping your core engaged, back nice and flat and breathing into your diaphragm.

Return the arm and knee back to the start position and do this for the other arm and leg. Repeat this alternating pattern with the arm and opposite leg for 3 to 5 minutes 4 times daily.

If you are having or experiencing any acute or sharp pain consult your local Physiotherapist before continuing.