Pelvic clock on ball exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pelvic clock on ball )

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Name of exercise  AROM lumbar tilt (pelvic clock) w/ball
Other names of exercise Pelvic clock on ball
Description of exercise The pelvic clock on ball exercise is a core strengthening exercise that is performed using an exercise ball. It involves sitting on the ball and using the hips to rotate the pelvis in a circular motion, mimicking the hands of a clock. This exercise helps to improve stability and mobility in the hips, lower back, and pelvic floor muscles. It also helps to improve posture and balance, while engaging the abdominal muscles. The exercise can be modified by changing the size of the circles and the speed of the movement. It is a low-impact exercise that can be beneficial for individuals with back pain, postpartum women, and athletes looking to improve their core strength and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit on ball.
  • Tilt pelvis side to side and then front to back.
  • Keep shoulders and head still.
  • Pretend pelvis is a clock and rotate pelvis clockwise and counterclockwise.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Rotation, Side Bend
    Type of Action Rotation, Circumduction, Flexion, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased pelvic stability
  • Better balance
  • Enhanced posture
  • Improved coordination
  • Increased flexibility
  • Reduced back pain
  • Improved hip mobility
  • Strengthened abdominal muscles
  • Improved pelvic floor function

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The pelvic clock on ball exercise should be avoided if you have any existing injuries or pain in your hips, back, or pelvic area. It is also not recommended for individuals with osteoporosis or any other condition that affects bone density. Pregnant women should also avoid this exercise as it can put unnecessary strain on the pelvic floor muscles. If you have recently undergone surgery in the pelvic area, it is best to avoid this exercise until you have fully recovered. Additionally, if you experience dizziness, lightheadedness, or any other discomfort while performing this exercise, you should stop immediately and consult with a healthcare professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a properly sized exercise ball
  • Make sure the exercise area is clear of obstacles
  • Keep your feet planted firmly on the ground
  • Engage your core muscles throughout the exercise
  • Avoid arching your back excessively
  • Maintain a slow and controlled movement
  • Do not hold your breath
  • Stop if you experience any pain or discomfort
  • Consult with a healthcare professional before attempting the exercise
  • Gradually increase the difficulty and range of motion over time

    • Helpful in Diseases

  • Low back pain
  • Pelvic floor dysfunction
  • Sacroiliac joint dysfunction
  • Pelvic organ prolapse
  • Urinary incontinence
  • Pelvic girdle pain

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    Frequently asked questions

     

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