THE PELVIC CLOCK® 4-WEEK EXERCISE PROGRAM
In order to get the full benefits of what this device can do for you, you need to make your pelvic clock exercises part of your daily regimen.
THE PELVIC CLOCK® 4-WEEK EXERCISE PROGRAM
The Pelvic Clock® Exercise Device is for people dedicated to pursuing a regular exercise program to treat their chronic lower back pain and other related conditions.
Some people feel the effects of using the Pelvic Clock® device right away, especially after a long day of sitting. However, please keep in mind that it is not a one-off effort and in order to get the full benefits, you need to make pelvic clock exercises part of your daily regimen.
To help you with that goal, we’re providing a basic Pelvic Clock® Exercise Program to allow you to build up your skills using the device and gradually ease into a regular exercise schedule.
You’ll find that sticking to this 4-week regimen will not only help you pace yourself, but it will also allow you to see how your body is responding to these pain-relieving stretches over time.
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TIPS:
1. Start at a slow pace. Take time to build up your exercise routine.
2. Listen to your body. When you are looking for pain relief, your own intuition and common sense can be very helpful. You need to find the direction of the movement that reduces your pain. If tilting your pelvis in one direction increases your pain, tilt it in the opposite direction.
3. If you are experiencing pain, stop your practice. Ice your lower back for 15 minutes, and give it a little rest.
4. Always exercise within your own limits. Gradually increase your range of motion until you are pain free.
5. In the first 2 weeks of your practice, you might want to use a small towel on top of the device for extra padding.
6. If your mobility is limited, start exercising on the bed or massage table. The soft surface will reduce the height of the device.
