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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.

THE PELVIC CLOCK® 4-WEEK EXERCISE PROGRAM

The Pelvic Clock® exercise device is for people dedicated to pursuing a regular exercise program to treat their chronic lower back pain and other related conditions.

Some people do feel the effects of using the Pelvic Clock® device right away, especially after a long day of sitting.  Please remember, it is not a one-off effort and in order to get the full benefits of what this device can do for you, you need to make your pelvic clock exercises part of your daily regimen.

To help you with that goal, we’re providing a basic Pelvic Clock® Exercise Program to allow you to build up your skills using the device and gradually ease into a regular exercise schedule.

You’ll find that sticking to this 4-week regimen will not only help you pace yourself, but it will also allow you to see how your body is responding to these pain-relieving stretches over time.

 

Week 1

1.     3-9 Exercise: Repeat 10 to 20 times.

2.     12-6 Exercise: Repeat 10 to 20 times.

 

Week 2

1.     3-9 Exercise: Repeat 10 times.

2.     12-6 Exercise: Repeat 10 times.

3.     6-11-6-1 Exercise: Repeat 10 times.

4.     12-5-12-7 Exercise: Repeat 10 times.

 

Week 3

1.     3-9 Exercise: Repeat 10 times.

2.     12-6 Exercise: Repeat 10 times.

3.     6-11-6-1 Exercise: Repeat 10 times.

4.     12-5-12-7 Exercise: Repeat 10 times.

5.     12-3-6-9 Clockwise rotation: Repeat 10 times.

6.     12-9-6-3 Counterclockwise rotation: Repeat 10 times.

 

Week 4

1.     3-9 Exercise: Repeat 10 times.

2.     12-6 Exercise: Repeat 10 times.

3.     6-11-6-1 Exercise: Repeat 10 times.

4.     12-5-12-7 Exercise: Repeat 10 times.

5.     12-3-6-9 Clockwise Rotation: Repeat 10 times.

6.     12-9-6-3 Counterclockwise Rotation: Repeat 10 times.

7.     7-1 “Diagonals” Exercise: Repeat 5 times.

8.     5-11 “Diagonals” Exercise: Repeat 5 times.