What does the pelvic clock exercise give and how to do it?

Pelvic Clock Review - 1st impression and 2 weeks use with chronic anterior pelvic tilt

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answers (2)

Answer 1
January, 2021

"Pelvic dial". The technique is aimed at restoring the correct position and normalization of all functions of the pelvis and involves the implementation of a specially designed set of exercises.

Start by simply standing up as usual. Stand up and feel how you are standing, look down and notice how your feet are positioned.

Do not try to "correct" them according to any idea of ​​how they should be located, just notice how are they placed, are they symmetrical, is one in front of the other, or is one turned outward more than the other?

Notice how your pelvis is oriented in space - is it tilted or rotated relative to the plane of your legs or relative to your head .


Now place your hands so that the tips of your middle and ring fingers are on the back of your back on the corresponding iliac ridges (marked in green in the figure), and your thumbs are on the lower edge of the ribs in front of the body - approximately at the imaginary point where the "lateral" side of the ribs merges into the front side of the ribs.

With your hands in this position, look down at your feet several times, noticing the interaction between the ribs and the pelvis when you do this, and then look up a few times. Down and up. A little to the left and to the right - then release your hands and rest.

Change the position of the legs

While in a similar standing position, with the hands connecting the pelvis and ribs, place your right foot slightly in front and to the right.

Standing like this, shift your weight back and forth - from one foot to the other - and watch what is happening under your hands. Do this 8-25 times.

Then look down a few times as you move your weight backwards with your left leg, and up as you move forward (weight on your right leg). Pay attention to how the ribs and pelvis interact.

Then change direction - look down when you shift your weight to your right leg, and up when you shift your weight to your left leg. Move slowly and notice what has changed. Then look up again as you move forward, and down again as you move back.

Finally, return to your original position and rest. Then repeat the movement on the other side.

Align the previous movements in the number 8 around the two sacroiliac joints (see picture). Imagine two small dials, around each of the joints - the dials touching the numbers 9 and 3 in the center of the sacrum.

Notice how the interaction between the rib cage and the pelvis changes during these movements. Rest after completing the movements.

Answer 2
January, 2021

This video answer shows the technique of performing the Pelvic Clock exercise.

Unfortunately, most modern girls cannot boast of plasticity in the hips. If the hips are blocked, even minimal movements will cause pain and discomfort over time. Muscles do not work, the blood supply to the pelvic organs is deteriorating, and this is a direct road to hormonal imbalance, which incapacitates the entire body. All this applies to men. The elastic pelvis will help you forget about prostatitis, problems with conception and sexual impotence.

Technique for performing the "Pelvic Clock" exercise:

Let's start with the simplest option - lie on the mat, bend your legs, rest your feet on the floor. The sacrum is firmly pressed to the floor, an imaginary thread or sheet of paper can be passed between the lower back and the rug. Be sure to relax your jaw and hips.

Now imagine the dial in your pelvis: tailbone at 6, navel at 12. Start rolling your pelvis from 6 (inhale) to 12 (exhale). Then add an imaginary number 3 to the left thigh, and an imaginary number 9 to the right thigh. Make a full circle with your pelvis, visualizing the bull's-eye, which you roll on this dial, like on a plate. After a few full circles, change the direction of rotation.

The pelvic clock is an exercise with barely noticeable amplitude from the outside. Here the task is not to strain the muscles with all your might or make a large circle with the pelvis. On the contrary, all movements should be smooth and relaxed. If the exercise is easy to do while lying down, you can move on to more complex variations - in a position on all fours and standing. Don't be discouraged if you don't feel anything at first: over time, your pelvic muscles will become more elastic, and you will be able to hear your body.

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