Pelvic Clock®

Exercise
Guide

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How to Set Up For Exercises

Lie on your back with your knees bent and feet flat on the mat
(this is called the semi-supine position). The feet should be hip
distance apart.

Lift your pelvis about 1 to 3 inches off the floor. Then, place the
device below your sacrum, between your sacrum and the floor.
Lower your pelvis, and your sacrum should be sitting in the
recess of the flat upper surface. The convex lower surface of the
device stays in contact with the floor. Point the 12 o'clock
marker on the device toward your head.

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Once you have the device in position, you can just relax on it
for a minute or two. Stretch out your legs on the mat or try
rocking side to side.

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Exercise Patterns

In each exercise, your pelvis will follow a different pattern, using

the numbers of the clock as a guide.

Duration of Exercises

Aim to repeat each exercise 10 to 20 times. The number of

repetitions and length of practice will vary for each person,
depending on factors like affected side, physical condition,
age, gender, and degree of pain. The goal is to perform all of
these exercises within a range of motion that does not
increase your pain and with the expectation that the device
will help you to gradually increase your range of motion until
you are pain free.

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 Pelvic Clock®

Stretches
for Hips
&
Lower Back

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Exercise “3-9” with straight legs

Stretch your legs, relax, and rock your pelvis side to side
following the 3-9 pattern.

Repeat 10-20 times.

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Exercise “3-9” with bent legs

Bend your knees and press your feet into the ground.

Without moving your knees, tilt your pelvis to the left toward
the 3 o’clock marker. Then take a breath and tilt your pelvis
over to the right side toward the 9 o'clock marker.

Repeat 10-20 times.

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Exercise “12-6”

Bend your knees and press your feet into the ground.

Slowly tilt your pelvis back toward the 12 o’clock marker (in the
direction of your head).

Then take a deep breath and tilt your pelvis forward toward the
6 o’clock marker (in the direction of your feet).

Repeat 10-20 times.

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Exercise “6-1-6-11”

Slowly rock forward and back following 6-1-6-11 pattern.

6 -1 Tilt forward toward the 6 o’clock marker, then lean back

toward 1 o’clock (a back-left tilt).

6- 11 Tilt forward toward the 6 o'clock marker, then lean back

toward 11 o'clock (a back-right tilt).

Repeat 10 times.

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“Clockwise & Counterclockwise”

Clockwise rotation follows the 12-3-6-9 pattern.

Counterclockwise rotation follows the 12-9-6-3 pattern.

Imagine that the axis of the rotation extends from your navel
through the center of the device. Then move your pelvis and
hips in a circular direction around that center of rotation.

Repeat 10 times.

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Exercise “5-11”

Stretch your left leg and slide it a few inches toward the 5
o’clock marker (a forward-left tilt).

Drop your right ribs toward 11 o’clock (a back-right tilt) and

“CRUNCH” the right side of your stomach.

Repeat 10 times.

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Exercise “1-7”

Stretch your right leg and slide it a few inches toward the 7
o’clock marker (a forward-right tilt).

Drop your left ribs toward 1 o’clock (a back-left tilt) and

“CRUNCH” the left side of your stomach.

Repeat 10 times.

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Exercise “1-7” with stretched arm

Stretch your right leg and slide it a few inches toward the 7
o’clock marker (a forward-right tilt).

Stretch your left arm towards 1 o’clock marker. Drop your left
ribs toward 1 o’clock (a back-left tilt) and “CRUNCH” the left
side of your stomach.

Repeat 10 times.

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Knees-to-Chest Stretch

Pull your knees toward your chest.

Slowly rock your pelvis in different directions for 30+ seconds.

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Knee-to-Chest Stretch

Pull your right knee toward your chest. Stretch your left leg
and relax.

Slowly rock your pelvis in different directions for 30+ seconds.

Then repeat this stretch with your left knee.

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 Pelvic Clock®

Stretches
for
Body
Alignment

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Side Stretch

With your arms above your head, take your left wrist in your
right hand, pull your left arm to the right to stretch your Left
Side. Tilt your pelvis to the left.

Take FIVE DEEP BREATHS as you hold this position.

Then do the same for your Right Side.

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Cross Stretch

This stretch is perfect for targeting the psoas muscle (a hip

flexor), as well as the shoulder.

Get into position with your legs and arms stretched wide.

Tilt your pelvis to the left towards 3, stretch your right arm to
11, and stretch your left leg to 5.

Hold for 30 seconds.

Tilt your pelvis to the right towards 9, stretch your left arm to
1, and stretch your right leg to 7.

Hold for 30 seconds.

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 Pelvic Clock®

Core
Stability
Exercises

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Find Neutral Pelvis Position

Before you start with Pelvic Clock® Core Stability exercises,

you should find your Neutral Pelvis Position when your pelvis is
neither rotated nor tilted forward, back, or sideways.

Take five deep breaths, as you balance in this position,

keeping the flat surface of the device perfectly parallel to the
floor.

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Arms Up

Stretch your arms up. Hands aligned with shoulders.

Take five deep breaths, as you balance in this position, keeping

the flat surface of the device perfectly parallel to the floor.

Repeat 5 times.

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Balance on Heels

Stretch your arms up. Hands aligned with shoulders.

Lift soles of your feet up and try to balance on your heels.

Take five deep breaths, as you balance in this position, keeping

the flat surface of the device perfectly parallel to the floor.

Repeat 5 times.

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Balance on One Heel

Stretch your arms up. Hands aligned with shoulders.

Lift soles of your feet up and balance on your heels, keeping the
flat surface of the device perfectly parallel to the floor.

Lift your right leg up. Right knee bent at 90 degrees angle.
Take 5 deep breaths, as you balance in this position.

Lift your left leg up. Left knee bent at 90 degrees angle.Take 5
deep breaths, as you balance in this position.

Repeat 5 times.

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Dead Bug

Lift legs up in the air with knees bent at 90 degrees angle.

Stretch your arms upwards. Hands aligned with shoulders.

Take 5 deep breaths, as you balance in this position, keeping

the flat surface of the device perfectly parallel to the floor.

Repeat 5 times.

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Dead Bug Moving Legs

Lift legs up in the air with knees bent at 90 degrees angle.

Stretch your arms upwards. Hands aligned with shoulders.

Balance in this position for a few seconds, keeping the flat
surface of the device perfectly parallel to the floor.

Stretch your right leg forward towards 6 o'clock marker. Keep

the leg in the air parallel to the floor. Take 5 deep breaths, as
you balance in this position.

Stretch your left leg forward towards 6 o'clock marker. Keep

the leg in the air parallel to the floor. Take 5 deep breaths, as
you balance in this position.

Repeat 5 times.

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 Pelvic Clock®

Advanced
Core
Stability
Exercises

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Dead Bug Moving Legs Diagonally

Lift legs up in the air with slightly bent knees.

Stretch your arms upwards. Hands aligned with shoulders.

Balance in this position for a few seconds, keeping the flat
surface of the device perfectly parallel to the floor.

Stretch your right leg forward to the right towards 7 o'clock

marker. Keep the leg in the air parallel to the floor. Take 5
deep breaths, as you balance in this position.

Stretch your left leg forward the left towards 5 o'clock

marker. Keep the leg in the air parallel to the floor. Take 5
deep breaths, as you balance in this position.

Repeat 5 times.

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Exercise "3-9” with legs up

Get into position with your legs stretched upward; your knees
can be slightly bent. Open your arms wide and lay them flat on
the floor to anchor yourself.

Tilt your hips to 3 o'clock and lower your legs 20 degrees to the
left. Balance in this position for a few seconds before bringing
your legs back up to center.

Now tilt your hips to 9 o'clock and lower your legs 20 degrees
to the right. Balance in this position for a few seconds before
bringing your legs back up to center.

Repeat 10 times on each side.

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 Pelvic Clock®

Exercises
for
Overpronators

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Ankle & Piriformis Stretch for Overpronators

Place the flat surface of the Pelvic Clock® exercise device on

the floor between your feet.

Stand with outer sides of your feet on the floor and inner
sides of the feet on the round surface of the device.

Wrap your feet around the Pelvic Clock exercise device and
curl your toes to mimic the shape of the device with your
feet.

Lean forward and squat like a downhill skier, keeping your

knees wide apart with your weight on the outer sides of your
feet.

Touch the floor with your fingertips or clasp your hands

behind your back and pull your shoulders back.

HOLD this squat for

15-45 seconds.

Then, return to the

starting position.

Repeat 5 times.

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Bridge for Overpronators

Lie down with your knees bent. Place the flat surface of the
Pelvic Clock® exercise device on the floor between your feet.

Turn the soles of your feet inward and wrap them around the
round surface of the device.

Mimic squeezing a huge orthotic arch support between your

feet.

Keep your knees apart with your weight on the outer sides of
your feet.

Lift your pelvis off the floor. Hold the bridge for 5 seconds.
Return to the starting position.

Repeat 10-20 times

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 Pelvic Clock®

Stretches
for
Thoracic
Mobility

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Stretch for Thoracic Mobility

Bend your knees and press your feet into the ground.

Place the flat surface of the device between your shoulder

blades with the round side of the device on the ground.

Tilt your rib cage to the left. Then take a breath and tilt your rib
cage over to the right.

Repeat 10-20 times.

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Thoracic Mobility Stretch with a Foam Roller

Bend your knees and press your feet into the ground. Place your
head on a foam roller.

Place the flat surface of the device between your shoulder

blades with the round side of the device on the ground.

Tilt your rib cage to the left. Then take a breath and tilt your rib
cage over to the right.

Repeat 10-20 times.

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 Pelvic Clock®

Self-massage

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Plantar Fascia Self Massage

Place the flat side of the device on the floor. Put your foot
on the round side of the device.

Hold on to a wall and step up 3-5 times in order to find a

trigger point (tight or painful area) on the bottom of the
foot.

If standing on the device is too painful, use the “pressure

on-pressure off” technique to gradually loosen up the tight
area on your plantar fascia.

Or simply stand on the trigger point till you feel a release.

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Upper Trapezius Self Massage

Place the flat side of the device on the floor.

Lie down and place one of your Upper Trapezius muscles

(located on the sides of your neck) on the round side of the
device.

Find a trigger point (a tight or painful area) and press down for
a while.

The pressure of your body weight on the device should provide

a good muscle release. If you want to increase the pressure
then lift your pelvis on the floor.

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 Pelvic Clock®

Wall
Exercises

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Wall Squat

Squat against the wall with your knees bent at a 30-60 degree
angle.
Place the round side of the device on the wall. Place your
sacrum on the flat side of the device.

12-6
INHALE as you tilt your pelvis towards the 6 o'clock marker.
EXHALE as you tilt your pelvis towards the 12 o’clock marker.
Repeat 10 times.

3-9
Without moving your knees and shoulders, tilt your pelvis
towards the 3 o'clock marker. Hold this position for 5-10
seconds.

Without moving your knees and

shoulders,tilt your pelvis towards the
9 o’clock marker. Hold this position
for 5-10 seconds.

Repeat 5-10 times.

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Wrist & Elbow Stretch

Stand at the arm length from the wall and place the round
side of the device on the wall.

Place the palm of your hand on the flat side of the device.
Keep your hand parallel to the wall.

Straighten your arm and slowly turn your hand in and out.

Repeat 10 times

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