PURPOSE
The Pelvic Clock is an exercise specifically for pregnant or postpartum Soldiers.
This exercise safely challenges the Soldier’s muscular control and the mobility of her pelvis and lumbo-sacral region.
It can be practiced through the third trimester and postpartum period.
The Figure above shows the exercise as a Soldier moving at her own pace conducts it.
CADENCE
Own pace
STARTING POSITION
The starting position is the Supine position with knees bent, feet, trunk and head on the floor.
Hands are placed on the bony prominences on the front of the pelvis below the waistline.
COUNT
● It may help the Soldier to imagine a clock resting on the front of the pelvis.
12 is toward the head.
● From the starting position, flatten the low back against the ground.
The hands will move down to the ground.
Consider this as movement “toward 12 o’clock.”
Hold for 5 seconds.
● From this position, move back through the starting position to rotate the pelvis up—“movement toward 6 o’clock.”
Hold for 5 seconds.
● As skill improves, move to other positions on the clock—left side up as right side of the pelvis moves down is “movement to 3 o’clock.”
● “Movement to 9 o’clock” is created by tilting the pelvis up on the right and down on the left.
● Pause for 5 seconds in each position before moving around the clock.
REPETITIONS
● If the Soldier moves around the 12 positions on the clock, it would take one minute to complete.