LUMBAR LORDOSIS
Correct hyperlordosis and anterior pelvic tilt, strengthen deep core muscles, and restore healthy lumbar curvature with targeted Pelvic Clock® exercises
PELVIC CLOCK® EXERCISES FOR LUMBAR HYPERLordosis
Hyperlordosis
Lumbar lordosis is the natural inward curve of the lower back. When this curve becomes excessive, it’s called hyperlordosis, which can often lead to lower back pain.
An increase in the lumbar curve is typically caused by an Anterior Pelvic Tilt, where the pelvis tilts forward. The good news is that both hyperlordosis and anterior pelvic tilt are reversible.
To prevent lower back injuries, it’s important to correct hyperlordosis before engaging in strenuous activities such as weightlifting, running, baseball, tennis, or golf.
HOW THE PELVIC CLOCK® CAN HELP WITH HYPERLORDOSIS
Anterior Pelvic Tilt
The Pelvic Clock enhances traditional lumbar stabilization exercises, helping to restore muscle balance in your lower back through the following steps:
Stretch Tight Back Muscles
Target the Quadratus Lumborum (QL) muscles to reduce the arch in the lower back.Find Your Neutral Spine Position
Begin by locating your Neutral Spine position. Once found, it’s essential to build strong muscles to support it.Activate Deep Core Muscles
Engage and strengthen your Transversus Abdominis and Internal Oblique muscles to improve core stability.The entire routine takes only a few minutes a day.
How to Perform Pelvic Tilts for Hyperlordosis
Exercise "12-HOLD": Exhale and tilt your pelvis toward the 12 o’clock position. Hold this for 5 seconds.
Exercise "6-1-6-11": Tilt your pelvis toward the 11 o’clock, then the 1 o’clock positions, holding each tilt for 5 seconds.
Download the free PDF below to learn the full set of Pelvic Clock exercises for Hyperlordosis.
Exercise “12 HOLD”
EXHALE and tilt your pelvis back toward the 12 o’clock marker, in the direction of your head.
HOLD this position for five seconds without breathing. Press both QL muscles against the floor.
INHALE and return to neutral position.
REPEAT 10 times.
Exercise “6-1-6-11”
Focus on positions 11 and 1 to target the internal and external oblique muscles.
6 - INHALE and tilt your pelvis forward toward the 6 o’clock marker.
1 - EXHALE and lean back toward 1 o’clock (a back-left tilt). HOLD this position for five seconds without breathing.
6 - INHALE and tilt your pelvis forward toward the 6 o’clock marker.
11 - EXHALE and lean back toward 11 o'clock (a back-right tilt). HOLD this position for five seconds without breathing.
Repeat 10 times.
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.