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Foundations: Spinal Mobility & Strengthening

Quick Intro: Pelvic Clock ย 

Lumbar Spine rotations: Pelvic Clock prep

The Pelvic Circle is a wonderful Pre-Pilates exercise focusing on finding your natural spinal position and releasing tension so improving spinal mobility.

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What’s it good for? โ 

๐ŸŒŸ Releasing tension in the lower back and pelvis: spinal mobility.
๐ŸŒŸ Finding a neutral spinal position.
๐ŸŒŸ The pelvic clock is very useful for discovering the feeling of equal muscle engagement around the spine and pelvis and for feeling any imbalances that may be there.

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A quick “how to” – Pelvic Clock “prep”

๐ŸŒŸ Lie on your back with your feet on the floor and the knees bent.ย  Imagine a clock face on the back of your pelvis (sacrum).
๐ŸŒŸ Tip your pelvis backwards to come to twelve o’clock at your waist, and then …
๐ŸŒŸ gently move your pelvis through to six o’clock.ย  Feel the different sensations as the abdominals and spinals move your lower spine and pelvis.
๐ŸŒŸ Move now from three o’clock on the left hip to 9 o’clock on the right hip.ย  Feel equal pressure and weight through each buttock as you move from side to side.
๐ŸŒŸ When you finish, return to the center of the sacrum and feel equal effort through the muscles of the hips, abdomen and lower back.

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A quick “how to” –ย Pelvic Clock

๐ŸŒŸ Lie on your back with your feet on the floor and the knees bent.ย  Imagine a clock face on the back of your pelvis (sacrum).
๐ŸŒŸ Tip your pelvis backwards to come to twelve o’clock and then …
๐ŸŒŸ Gently move your pelvis through the different hours of the clock face until you come back to twelve o’clock.
๐ŸŒŸ Repeat in the opposite direction.
๐ŸŒŸ When you finish, return to the center of the sacrum and feel equal effort through the muscles of the hips, abdomen and lower back.

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Hints & Tips:

๐ŸŒŸ Imagine your pelvis is a bowl of water and you are just wetting the rim of the bowl with water as you move evenly through each part of the circle
๐ŸŒŸ Take your time.ย  Move slowly and consciously.ย  Feel what you’re doing!
๐ŸŒŸ Feel the muscle balance on the front and back of the body as well as the left and right.
๐ŸŒŸย  Imagine the abdominals and the spinal muscles are two pieces of bread and the spine is the filling.ย  The aim is to keep two equal slices of bread on each side (Sheri Batz).

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Did you like this material?

There are literally hundreds of linked Pre-Pilates and Pilates videos and tutorials on the Resource Pages:ย click here

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