Core Stability
Increase the intensity of your core workout. Unstable surface of the device makes exercises harder for transversus abdominis and internal oblique muscles.
CORE STABILITY EXERCISES
Every doctor tells their chronic back pain patient to “Strengthen your core.” But…How?
What if my body is not ready for crunches, sit-ups, and planks?
Should I condition my lower back or will that make the pain even worse?
How many reps are too many?
Should I strengthen my lower back or my abs first?
Located on the front, back, and sides of the trunk, there are 35 core muscles attached to the sacrum and hip bones, i.e. pelvis.
Like an instrument in an orchestra, each muscle plays a role in flexion, extension, rotation, and stabilization of the spine, pelvis, and hips.
When some core muscles are on a “long vacation”, the other muscles are overused. This can lead to:
Lack of core stability.
Misalignment of the spine, pelvis, and hips.
Muscle imbalance.
If you want to take control of your back pain, Core Stability is the most important concept to understand.
Core stability is the ability of core muscles to protect your vertebral column.
On top of core strengthening, stabilization of the core includes body awareness exercises that help properly position your spine and pelvis during any movement, maintain good posture, and improve balance.
There are many ways to work on your core stability: Pilates, Yoga, etc.
Why use the Pelvic Clock®?
The Pelvic Clock® makes core exercises more effective and helps with the following:
Targets deep core muscles.
Realigns tilted pelvis, hips, or curved lumbar spine.
Restores Muscle Balance.
Cuts your core workout time in half.
Before you start with Pelvic Clock® Core Stability Exercises, you should find your Neutral Spine Position.
Make sure your pelvis is not rotated or tilted forward, backwards, or sideways.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Target deep core muscles
Wobbling on the unstable surface of the device “wakes up”, activates the Transversus Abdominis, the deepest of all core muscles that’s wrapped around the lumbar spine.
Dead Bug
Lift your legs up in the air with your knees bent at a 90 degree angle.
Stretch your arms upwards.
Hands aligned with shoulders.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Repeat 5 times.
Balance On Heels
Stretch your arms up.
Hands aligned with shoulders.
Lift the soles of your feet up and try to balance on your heels.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Repeat 5 times.
Restore Muscle Balance.
The following Pelvic Clock® exercises will help you figure out which side of your core is weak:
Balance On One Heel
Stretch your arms up.
Hands aligned with shoulders.
Lift the soles of your feet up and balance on your heels, keeping the flat surface of the device perfectly parallel to the floor. Lift your right leg up and bend the right knee at a 90 degree angle.
Take five deep breaths, as you balance in this position.
Lift your left leg up and bend the left knee at a 90 degree angle.
Take five deep breaths, as you balance in this position.
Repeat 5 times.
Dead Bug Moving Legs
Lift your legs up in the air with your knees bent at a 90 degree angle.
Stretch your arms upwards.
Hands aligned with shoulders.
Balance in this position for a few seconds, keeping the flat surface of the device perfectly parallel to the floor.
Stretch your right leg forward toward the 6 o'clock marker.
Keep the leg in the air parallel to the floor.
Take five deep breaths, as you balance in this position.
Stretch your left leg forward toward the 6 o'clock marker.
Keep the leg in the air parallel to the floor.
Take five deep breaths, as you balance in this position.
Repeat 5 times.
TIPS:
If you are tilting or falling to the right, try to stabilize, “anchor” the left side of your core.
If you are tilting or falling to the left, try to stabilize, “anchor” the right side of your core.
If you are tilting or falling forward, try to tilt your pelvis backward, toward the 12 o'clock marker.
Compare the two sides. Double the number of reps on a wobbly side.
Cut your core workout time in half.
The Pelvic Clock® increases the intensity of core workouts.
It makes exercises more challenging for Internal Obliques, External Obliques, Rectus Abdominis, Quadratus Lumborum, Lumbar Multifidus, Pelvic Floor, and other core stabilizing muscles.
You never need more than 10-20 repetitions of each exercise!
Dead Bug Moving Legs Diagonally
ADVANCED EXERCISE
Lift your legs up in the air with slightly bent knees.
Stretch your arms upwards.
Hands aligned with shoulders.
Balance in this position for a few seconds, keeping the flat surface of the device perfectly parallel to the floor.
Stretch your right leg forward to the right toward the 7 o'clock marker.
Keep the leg in the air parallel to the floor.
Take five deep breaths, as you balance in this position.
Stretch your left leg forward the left toward the 5 o'clock marker.
Keep the leg in the air parallel to the floor.
Take five deep breaths, as you balance in this position.
Repeat 5 times.
Exercise "3-9” with legs up
ADVANCED EXERCISE
Get into position with your legs stretched upward; your knees can be slightly bent.
Open your arms wide and lay them flat on the floor to anchor yourself.
Tilt your hips to the 3 o'clock marker and lower your legs 20 degrees to the left.
Balance in this position for a few seconds before bringing your legs back up to center.
Now tilt your hips to the 9 o'clock marker and lower your legs 20 degrees to the right.
Balance in this position for a few seconds before bringing your legs back up to center.
Repeat 10 times on each side.
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.