Yvonne De Villiers RMT

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Advanced Clock


Purpose:

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

Now that you have increased motion in your pelvis the next phase is to move in diagonal motions

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 warm up with the Basic and Intermediate clock before beginning this phase. 

Working across the clock 1/7, 2/8, 4/10, 5/11 and then the reverse motion. Once you have performed these movements, cool down with the Basic 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.



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


Advanced Pelvic Clock video