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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.

SCIATICA caused by Sacroiliac Joint Dysfunction

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.

7-1 and 11-5 "Diagonals" Exercises: Repeat each 5 times.

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).

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).

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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“Quarters” Exercises.

By the time you have completed all of the above Exercises, you should have identified the most painful areas of your lower back or hip.

Dividing the clock face into quarters (12 to 3, 3 to 6, 6 to 9, and 9 to 12), you can now target your exercise to these “pain quarters.”

Choose one of four patterns, depending on where your pain is located.

You will need only one quarter exercise.For example, if you are experiencing the most pain in your right hip, do the 6-7-8-9-8-7-6 quarter exercise.

During this exercise, try to locate the precise number corresponding to your most painful spot so that you may target this number in the diagonal exercise.



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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.