What is the Pelvic Clock? The Pelvic Clock is two things. 1. An exercise that moves the pelvis. 2. A small piece of equipment that helps you do the pelvic clock exercise! What does it do? I love the Pelvic Clock because it helps me loosen my hips and relieve pain. Sometimes if my hips are tight or my lower back is on the verge of pain I use the Pelvic Clock as a warm up before Pilates. This piece of equipment works well because the shape helps you to move your pelvis more than you can with your hips flat on the mat. The slight lift of your hips and the roundness of the clock help you get more mobility. The extra movement helps you to get more stretch in the places you need it most.

I love to use this with my clients to help them on the days they walk in the door with a tight back or hips. Using the Pelvic Clock does not have to take long. A few minutes doing the basic exercise can be the difference between a flowing, pain free session and a session with lot of restrictions due to pain. I have my clients lie on the floor or a mat and put the Pelvic Clock under their hips with the flat side under the sacrum and the rounded side on the mat or ground. Then they do the basic Pelvic Clock exercise. I don’t always use it but some clients use it almost every session. The design of the Pelvic Clock helps you get more movement than you can flat on the mat. There is a space on the flat side of the Pelvic Clock for the sacrum, the bones at the end of your spine between the hips. This design makes the exercise a lot more comfortable and easy to progress through.

The Pelvic Clock is a versatile piece of equipment. You have plenty of options for stretches and exercises on the clock. You can even flip the clock over to the flat side to work on building up the hamstrings to help prevent back pain by balancing out the strength in the legs. The other thing that is so great about the Pelvic Clock is that it easily fits in your carry on bag for travel. Spending more time standing and walking on trips, even just sitting on an airplane can cause your hips and legs to get tight. Using the clock when you arrive at your destination helps to relieve the tension and get you ready to see the sights. Get a free five minute video on how to do this exercise yourself with or without a Pelvic Clock here.

Whether you need stretch or strength this is a versatile piece of equipment that doesn’t take long to use for helpful results. I love using the Pelvic Clock to help relieve back and hip pain for myself and my clients. If you would like to check out this helpful tool you can go to this affiliate link to get your own and check out the free video of the exercise with or without the Pelvic Clock here. Let me know how it works for you! 

Ready to try Pilates and learn exercises you can do with or without the Pelvic Clock? Book your Pilates session with me and get out of lower back pain from sitting or standing too much.

This blog post contains affiliate links. But I only share what I use and love myself.