Pelvic Clock

Foundations: Spinal Mobility & Strengthening – Pelvic Clock

Foundations: Spinal Mobility & Strengthening

Quick Intro: Pelvic Clock  

Lumbar Spine rotations: Pelvic Clock prep

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

 

What’s it good for? ⁠

🌟 Releasing tension in the lower back and pelvis: spinal mobility.

🌟 Finding a neutral spinal position.

🌟 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.

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

🌟 Lie on your back with your feet on the floor and the knees bent.  Imagine a clock face on the back of your pelvis (sacrum).

🌟 Tip your pelvis backwards to come to twelve o’clock at your waist, and then …

🌟 gently move your pelvis through to six o’clock.  Feel the different sensations as the abdominals and spinals move your lower spine and pelvis.

🌟 Move now from three o’clock on the left hip to 9 o’clock on the right hip.  Feel equal pressure and weight throuh each buttock as you move from side to side.

🌟 When you finish, return to the center of the sacrum and feel equal effort through the muscles of the hips, abdomen and lower back.

 

A quick “how to” – Pelvic Clock

🌟 Lie on your back with your feet on the floor and the knees bent.  Imagine a clock face on the back of your pelvis (sacrum).

🌟 Tip your pelvis backwards to come to twelve o’clock and then …

🌟 Gently move your pelvis through the different hours of the clock face until you come back to twelve o’clock.

🌟 Repeat in the opposite direction.

🌟 When you finish, return to the center of the sacrum and feel equal effort through the muscles of the hips, abdomen and lower back.

 

Hints & Tips:

🌟 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

🌟 Take your time.  Move slowly and consciously.  Feel what you’re doing!

🌟 Feel the muscle balance on the front and back of the body as well as the left and right.

🌟  Imagine the abdominals and the spinal muscles are two pieces of bread and the spine is the filling.  The aim is to keep two equal slices of bread on each side (Sheri Batz).

 

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…

 

Miguel 🙂

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