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

( Pelvic clock )

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Name of exercise  AROM lumbar pelvic clock
Other names of exercise Pelvic clock
Description of exercise Pelvic clock exercise is a simple yet effective movement that helps to improve pelvic stability and mobility. It involves lying on your back with your knees bent and feet flat on the ground. From this position, you imagine your pelvis as the center of a clock face, and you rotate your hips in a circular motion, moving from 12 o’clock to 6 o’clock, and then back to 12 o’clock. This movement helps to strengthen the muscles of the pelvic floor, improve core stability, and increase flexibility in the hips and lower back. It can also be modified to target specific areas of the pelvis, making it a versatile exercise for overall pelvic health.
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
  • Lie on back with knees bent and feet hip distance apart.
  • Visualize a clock placed on the pelvic region.
  • The 12:00 position is at the top.
  • Tilt pelvis to 12:00, then to 6:00.
  • Tilt pelvis from 3:00 to 9:00.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Sacroiliac
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation
    Type of Action Rotation, Flexion, Extension, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved core strength
  • Increased flexibility
  • Better posture
  • Reduced back pain
  • Improved balance
  • Enhanced pelvic floor health
  • Improved hip mobility
  • Strengthened glutes
  • Improved pelvic stability
  • Reduced risk of injury

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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

  • Pelvic clock exercise should be avoided if you are experiencing any acute pain or discomfort in your pelvic region. This could be a sign of a more serious condition and it is best to consult with a medical professional before attempting any exercises. Additionally, if you have recently undergone any pelvic surgery or have a history of pelvic fractures, it is important to avoid this exercise until you have fully recovered and have been cleared by your doctor. Pregnant women should also avoid this exercise, as it may put unnecessary strain on the pelvic muscles. It is always important to listen to your body and avoid any exercises that cause pain or discomfort.

    • Precautions

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

  • Movement can also be done in a clockwise and counterclockwise to each number on the clock.

    • Helpful in Diseases

  • Pelvic floor dysfunction
  • Urinary incontinence
  • Pelvic organ prolapse
  • Chronic pelvic pain
  • Diastasis recti
  • Low back pain
  • Sacroiliac joint dysfunction
  • Hip pain or instability
  • Pelvic girdle pain
  • Postpartum recovery

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    Frequently asked questions

     

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