Yvonne De Villiers RMT

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Intermediate Clock 

Purpose:


This homework develops organized movement in the pelvis. It helps to create movement within the pelvis, especially within the SI joints.


How Often:

To achieve maximum results this homework should be done a minimum of 3 times a week for approx. 5 minutes at a time. This homework can be done as often as needed to alleviate aches or pains.


Directions: 


Laying on the floor on a comfortable but firm surface (yoga mat, carpet) start in a neutral position. Neutral is face up, knees up and feet flat. This assures a long relaxed spinal position.

Imagine you are a clock on the wall. Your left side is 3 o'clock, your right side is 9 o'clock, your feet are 6 o'clock and your head is 12 o'clock.


ALWAYS END WITH 12 O' CLOCK AND SOFTEN DOWN IT KEEPS THE SPINE LONG.

Perform this motion 5-6 times.


The key to this homework is to keep your abdominal muscles soft. This motion is initiated from the muscles within the pelvis.


Once you are used to the quarter number movements on the clock you will progress to the next phase.

Warm up with the Basic Clock first

Direction:

Now you will roll your pelvis in a clockwise and counterclockwise motions around the numbers of the clock, beginning at 12 o'clock. You can use the quarter numbers to gauge where you are as you perform this movement. 
Again it is important to keep your abdominal muscles relaxed. 
Notice the numbers that are more challenging and which are easier. 
The harder areas are the ones that need more focus. 

ALWAYS END WITH 12 O' CLOCK AND SOFTEN DOWN IT KEEPS THE SPINE LONG.

Perform this motion 5-6 times.


The key to this homework is to keep your abdominal muscles soft. This motion is initiated from the muscles within the pelvis.



PRECAUTIONS: Do not do this exercise if it creates any kind of pain. Do not do this exercise if you are pregnant.


Intermediate Pelvic Clock video