The Pilates pelvic clock series improves the alignment of your pelvis in relation to your spine, which can also improve your posture, according to master Pilates trainer Lynne Robinson. Perform this series while lying on your back on a mat with your knees bent and your feet flat. Before moving, notice the amount of arch you feel in your lower back and any tension in this area. After performing this series, you may notice that your lumbar arch feels looser and more comfortable. Check with your physician before beginning any new exercise program.
Pelvic Tilt
This exercise works the muscles in your belly and hips while improving your posture, according to the Centers for Disease Control and Prevention. Exhale as you flatten your back toward the floor. Not everyone will be able to completely flatten their back. Inhale as you reverse this movement, allowing your back to arch slightly as you send your tailbone toward the mat. Slowly alternate between these two movements for 10 to 15 breath cycles.
Neutral Pelvis
After performing pelvic tilt, create a triangle with your hands on your lower abdomen by placing the heels of your hands on your hip bones with your fingers pointing toward your pubic bone. If the triangle tips toward your fingers, the top of your pelvis is shifted forward. This can cause compression in your lower back, according to Robinson. Try drawing your belly button inward until your triangle is level with the floor. This position is called neutral pelvis. Then re-create this position while standing and moving throughout your day to establish a more comfortable posture habit, advises Robinson.
Hip Hikes
After performing neutral pelvis, leave your hands in the triangle position. Exhale and shift your weight to the right, tilting your hip toward the floor. Do not raise your left hip off the floor, simply shift your weight. Use the triangle as a guide to tell you that your pelvis has moved. Inhale as you return to your neutral position. Exhale as you shift to the left. Continue alternating sides for 10 repetitions on each hip. This exercise may feel awkward if you do not normally allow your hips to rise and fall when you walk. Limiting your hip movement can cause lower back pain, according to Robinson.
Pelvic Clock
This exercise incorporates all of the movements you have already practiced with pelvic tilt, neutral pelvis and hip hikes. Begin lying on your mat in the neutral pelvis position. Imagine a clock face superimposed over your pelvis, with the number six situated at your navel. Tilt toward 12 o'clock, allowing your lower back to arch, and then tilt toward 3 o'clock, 6 o'clock and 9 o'clock. Continue circling your pelvis five times, and then reverse the movement five times.
References
- "The Official Body Control Pilates Manual"; Lynne Robinson, Helge Fisher, Jacqueline Knox, Gordon Thomson; 2000
- Centers for Disease Control and Prevention: Growing Stronger - Strength Training for Older Adults
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