Pelvis
Pelvic Clock
Give the pelvis more than one tilt, so the low back is not stuck in one shape.
6 cycles
Floor
Why we use it
If the pelvis only knows one tilt, the low back gets stuck there. This gives you options again.
Start here
On your back, knees bent, feet on the floor. Imagine a clock face on the pelvis.
How to
- 1Lie on your back, knees bent, feet on the floor. Imagine a clock face on your pelvis.
- 212 o’clock: tailbone lifts a little, low back rests on the floor. 6 o’clock: tailbone drops, a small arch appears.
- 3Then 3 and 9 — a little side to side. Then slow circles.
Feel for
Small motion in the pelvis. The ribs do not join in.
Breathing
Easy breath through the nose. Do not brace.
Do this
- — 12 o’clock: tailbone lifts, low back rests on the floor.
- — 6 o’clock: tailbone drops, a small arch appears.
- — Then 3 and 9 — side to side without the ribs joining.
Common mistakes
- — Using the feet to shove the pelvis around.
- — Moving the whole ribcage as a block.
Regression · Progression
Easier: Only 12 and 6, smaller.
Harder: Slow full circles, 4 each way.