Pelvic Clock on All Fours

Description

Get down on all fours, hands under your shoulders and knees under your hips, spine in a neutral position. Use the pelvic clock principle and add the head. Imagine a clock on your pelvis and first bring the pubic bone toward your feet (12 o’clock), the head lifts slightly, then toward the right buttock (3 o’clock), then toward the navel by rounding the lower back (6 o’clock), here the head lowers, and finally toward the left buttock (9 o’clock), before returning to the starting point. Make a full circle slowly and smoothly, then change direction. Keep the movement isolated in the pelvis without forcing the lower back, aiming for continuity along the spine from bottom to top.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Lumbar lateral flexorsLumbar extensorsLumbar flexors

Difficulty

Moderate

Movement

Circumduction

Contraction mode

Concentric