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Pelvic Clock® exercise device, invented by a former Olympic coach, is a stretching aid for chronic lower back pain relief. Recommended for lumbar spinal stenosis, hip pain, and sciatica caused by sacroiliac joint dysfunction.

Basic Stretches For Hips And Lower Back

Learn new stretching exercises that will help you quickly loosen up the lower back, stretch tight hip flexor muscles, improve posture, and relieve chronic pain.

STRETCHES FOR HIPS AND LOWER BACK:

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.


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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“12-3-6-9”

Clockwise rotation follows the 12-3-6-9 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 5-10 times.

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


“12-5-12-7”

Rock forward and back following 12-5-12-7 pattern.


STRETCHES FOR TIGHT HIP FLEXORS

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“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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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.


STRETCHES FOR SACROILIAC DYSFUNCTION:

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“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).

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“7-1” Diagonal Pelvic Tilt

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.



STRETHES FOR UNEVEN HIPS

The Side Stretch helps correct Lateral Pelvic Tilt and improve body alignment. Recommended for scoliosis, uneven hips, leg length discrepancy.

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Left 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. 

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Right Side Stretch

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

Take FIVE DEEP BREATHS as you hold this position. 



 
 
 
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PRODUCT WARNINGS   

  • Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.

  • Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.

  • Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.

  • Do not use in areas of skin irritation. Stop using product if bruising occurs.

  • This product is not a toy. Keep out of reach of children and pets.

  • You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.