Supine on mat, knees bent Feet flat on floor, hip width apart, spine in neutral arms by side, palms up or down
Inhale to prepare. Exhale to tilt the pelvis posteriorly, inhale to tilt pelvis anteriorly, allowing pelvis to gently rock back and forth movement between 12.00 and 6; on the clock. Transverse plane;l tilt pelvis to the right side aiming right hip towards 9;00 then tilt pelvis to the left, aiming left hip toward 3;00. repeat gently rocking pelvis side to the side. breathe as necessary. Multiple planes. move pelvis around in a circular motion, tracing the outline of the clock. repeat in opposite
Diagonals; shift pelvis from 1-7, 2-8 etc. may perform pelvic clocks sitting on swiss ball.
Imagine your pelvis is lying in the face of a clock , with the top of your sacrum at 12;00 and the tip of your tailbone at 6;00
Excessive muscular effort in torso and legs
Lumbar spine hyperextension poor leg alignment.
Move pelvis in multiple planes
Lx pain, SIJ pain, arching lower back, hyperlordosis Lx;
Supine position → less pressure on the joint as no influence from gravity; postural and movement education pelvis; with breathing in and out relaxation of the structures (core muscles, back muscles); gentle activation of the deep abdominals