How The Pelvic Clock® Helps SWAY BACK POSTURE:

Sway back posture is a common postural imbalance that often leads to lower back and neck pain. As it is due to insufficient use of the muscles that keep the spine upright, swayback is also called “lazy posture.”

You can determine if you have swayback posture by looking for the following signs:

• Posterior Pelvic Tilt — your pelvis is tucked and tilted backwards

• Loss of Lumbar Lordosis, aka Flat Back 

• Thoracic kyphosis extended to the upper part of the lumbar spine

• Pelvis is shifted forward past your ankles 

• Head is shifted forward

• Rib cage is shifted back

• Hip flexor muscles are constantly overstretched

• Knees are hyperextended and locked

• Hamstrings are overactive and tight

A good corrective exercise program for swayback posture should address all the issues mentioned above. Needless to say, it’s a long-term project. The goal is to find your own neutral pelvis and neutral spine positions and maintain muscle strength to support a healthy, neutral posture. 

The Pelvic Clock® workout can help you with the following:

• Correcting your Posterior Pelvic Tilt.

• Increasing Lumbar Lordosis.

• Improving your deep Core Stability by strengthening the lumbar multifidus, internal oblique, external oblique, transversus abdominis, and iliopsoas (hip flexor) muscles.

Start your sway back posture correction routine with exercise “12-6.” This motion will improve the flexibility of your lumbar spine.

Focus on the 6 o’clock position (forward pelvic tilt) to address your posterior pelvic tilt. Deep diaphragmatic breathing during this exercise will help correct thoracic kyphosis and improve muscle support in the upper spine.

Exercise “6-HOLD”

• INHALE as you tilt your pelvis forward toward the 6 o’clock marker.

• HOLD this 6 o’clock position for 5 to 10 seconds. HOLD YOUR BREATH!

• EXHALE as you lean back toward 12 o’clock.

The long HOLD at the 6 o’clock position restores the natural curvature of the lower back. This variation of the pelvic tilt exercise combines an isometric strengthening of the multifidus muscle and a stretch of the rectus abdominis muscle.

The Pelvic Clock® workout strengthens the spinal extensor muscles that correct your Posterior Pelvic Tilt and maintain a healthy curvature in the lower spine.

Once you’ve learned how to find your neutral pelvis and neutral spine positions, follow our Core Stability exercise instructions.

GET STARTED WITH OUR 4-WEEK EXERCISE PROGRAM 

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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.