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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.

How To Set Up For Exercises

Lie on your back with your knees bent and elevated (called the semi-supine position). Feet are hip distance apart. Relax and let go of all tension in your neck, shoulders, and back. Take a couple of deep breaths.

Slowly lift your pelvis about 1 to 3 inches off the floor, then place the device between your sacrum (right above your tailbone) and the floor. The recess in the upper surface of the device cradles your sacrum and the convex lower surface of the device is in contact with the floor. The 12 o'clock marker on the device should be pointing towards your head.

Once the device is in position, you may stretch your legs and relax your pelvic region for 1 to 2 minutes. Slowly rock side to side to release your lower back muscles prior to the exercises.

Exercise Patterns:

In each exercise your pelvis will follow a different pattern, using the numbers of the clock as a guide.

Duration of Exercises:

Aim to repeat each exercise 10 to 20 times. The number of repetitions and length of practice may vary for each person depending on affected side, physical condition, age, gender, and degree of pain. The goal is to perform all of these exercises within a range of motion that does not increase your pain, with the expectation that as you use the device you will be able to gradually increase your range of motion until you are pain free.


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  • 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.