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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.

Postpartum rehabilitation

3-9 Exercise: Repeat 10 to 20 times.

Rock side to side following 3-9 pattern.

Ground your feet and tilt your pelvis to the left toward the 3 o’clock marker. Take a breath and tilt your pelvis over to the right toward the 9 o'clock marker.

12-6 Exercise: Repeat 10 to 20 times.

Rock forward and back following 12-6 pattern.

Ground your feet and tilt your pelvis back toward the 12 o’clock marker (in the direction of your head). Take a breath and tilt your pelvis forward toward the 6 o’clock marker (in the direction of your feet).


6-11-6-1 Exercise: Repeat 10 times.

12-5-12-7 Exercise: Repeat 10 times.

V-Tilts: Rock forward and back following 12-5-12-7 pattern.

12-5 Tilt forward toward the 12 o’clock marker, then lean back toward 5 o’clock (a back-left tilt).

12-7 Tilt forward toward the 12 o'clock marker, then lean back toward 7 o'clock (a back-right tilt).

V-Tilts: 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).


12-3-6-9 Clockwise and 12-9-6-3 Counterclockwise Rotations: Repeat each 10 times

'3-9 Core Strength' with legs up: Repeat 10 times on each side.

'3-9 Core Strength' with legs up: Repeat 10 times on each side.

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 right.

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 left.

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

Clockwise rotation following 12-3-6-9 pattern.

Imagine that the axis of rotation extends through your belly button through the center of the device. Rotate your pelvis and hips in a circular direction around that center of rotation

Counterclockwise rotation following 12-9-6-3 pattern.



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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.