Pelvic Clock

Description

Lie supine with your knees bent and feet flat on the floor, arms resting on the floor. Imagine a clock on your pelvis and first tilt the pubic bone toward your feet (12 o’clock), then toward your right buttock (3 o’clock), then toward your navel by rounding your lower back (6 o’clock), then toward your left buttock (9 o’clock), before returning to the starting point. Make a full circle slowly and smoothly, then reverse the direction. Keep the movement isolated in the pelvis, without straining your lower back.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Lumbar lateral flexorsLumbar flexorsLumbar extensors

Difficulty

Easy

Movement

Circumduction

Contraction mode

Concentric