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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.

Core Exercises

Increase the intensity of your core workout. Unstable surface of the device makes exercises harder for transversus abdominis and internal oblique muscles.

CORE EXERCISES

Internal Obliques

“Strengthen your core.”

Every doctor tells their chronic back pain patient to do this.  But… How?

Are we talking about crunches or sit-ups? Planks or side planks? Should I condition my lower back or will that make the pain even worse? How many reps are too many?

If you’re going to abolish back pain once and for all, then the most important concept to understand is that your body is unique: What works for one person will cause terrible pain to another, and what helps someone else can make your condition much worse for years to come!

Lumbar Multifidus

A balanced, safe, and productive core workout has to include exercises for the abdominals, back, and oblique muscle groups:  

  • Extensors of the Lumbar Spine

  • Forward Flexors of the Lumbar Spine  

  • Lateral Flexors of the spine

  • Rotators of the spine

The Pelvic Clock core exercises are recommended for athletes as well as people suffering from chronic hip & lower back pain.

Why clean your teeth with a finger when you can use a toothbrush?

The Pelvic Clock exercise device helps improve your core workouts by:

Transversus Abdominis

  1. Increasing the intensity of your core workouts.

  2. Cutting your core workout time in half. You never need more than 10-20 repetitions of each exercise!

  3. Developing body awareness (proprioception) and easily obtaining a neutral spine position.

  4. Speeding up the learning process by using the numbers of the clock as a guide.

  5. Improving the precision of each pelvic movement.

  6. Targeting difficult-to-reach, rarely used, but essential muscles such as the Internal Obliques, Transversus Abdominis, and Lumbar Multifidus.


DIAGONAL EXERCISES TO STRENGTHEN INTERNAL OBLIQUE MUSCLES:

№9-треугольник-6-1-6-11.gif

V-Tilt: 

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).

 

“Diagonals”

7-1

If your most painful spot is located at the 7 o’clock marker, stretch your right leg and slide it a few inches toward the 7 o’clock marker (a forward-right tilt) then lean back toward 1 o’clock (a back-left tilt). Repeat 10-20 times.

11-5  

If your most painful spot is located at the 5 o'clock marker, stretch your left leg

and slide it a few inches toward the 5 o'clock marker (a forward-left tilt) then lean back toward 11 o'clock (a back-right tilt). Repeat 10-20 times.


EXERCISES TO STRENGTHEN TRASVERSUS ABDOMINIS MUSCLE:

“12-6 CORE EXERCISE for transversus abdominis”

1. Ground your feet, take a breath and tilt your pelvis forward toward the 6 o’clock marker (in the direction of your feet).

2. EXHALE and tilt your pelvis back toward the 12 o’clock marker (in the direction of your head). HOLD 12 o’clock position for 3-5 seconds.

Repeat 10 times.

Core 3-9.gif

"3-9 Core Strength"

1. Get into position with your legs stretched upward; your knees can be slightly bent.

2. Open your arms wide and lay them flat on the floor to anchor yourself.

3. Tilt your hips to 3 o'clock and lower your legs 20 to 30 degrees to the left.

4. Balance in this position for a few seconds before bringing your legs back up to center.

5. Now tilt your hips to 9 o'clock and lower your legs 20 to 30 degrees to the right.

6. Balance in this position for a few seconds before bringing your legs back up to center.

7. Repeat 10 times on each side.


 
 
 
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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.