Start in neutral position

3 O' Clock position

Neutral Position

9 O' Clock position

12 O' Clock position

6 O' Clock position

Pelvic Clock


Purpose
:


This homework develops organized movement in the pelvis. It helps to create movement within the pelvis, especially within the SI joints.


How Often:


To achieve maximum results this homework should be done a minimum of 3 times a week for approx. 5 minutes at a time. This homework can be done as often as needed to alleviate aches or pains.


Directions:


Laying on the floor on a comfortable but firm surface (yoga mat, carpet) start in a neutral position. Neutral is face up, knees up and feet flat. This assures a long relaxed spinal position.

Imagine you are a clock on the wall. Your left side is 3 o'clock, your right side is 9 o'clock, your feet are 6 o'clock and your head is 12 o'clock.


Basic Pelvic Clock


Start at 3 o'clock, allow your knees to go over to your left side at a 45 degree angle. Back to center. Then allow your knees to go over to your right side at a 45 degree angle, for 9 o'clock. Perform this motion 5-6 times.

Next, for 12 o'clock roll your pelvis up by flattening your lower back on the floor. (Feels like you want to slide on your back but in stead just let the pelvis roll up) To find 6 o'clock roll your pelvis down slightly.


ALWAYS END WITH 12 O' CLOCK AND SOFTEN DOWN IT KEEPS THE SPINE LONG.

Perform this motion 5-6 times.


The key to this homework is to keep your abdominal muscles soft. This motion is initiated from the muscles within the pelvis.


PRECAUTIONS
: Do not do this exercise if it creates any kind of pain. Do not do this exercise if you are pregnant.

Basic Pelvic Clock video