Pelvic Clock in Supine — Daily Movement

A gentle, floor-based exploration of pelvic mobility and spinal articulation, enhancing body awareness and reducing lower back tension.

Feldenkrais Method (Awareness Through Movement) · Dr. Moshe Feldenkrais · Lumbar stiffness, general nervous system over-arousal, reduced interoceptive awareness, preparation for movement. · Perform for 5-10 minutes. Focus on curiosity and minimal effort rather than range of motion. Repeat daily or several times per week.

Why it works

This movement directly engages the motor cortex through precise, slow, and varied micro-movements of the pelvis. By reducing effort and increasing sensory feedback, it down-regulates sympathetic nervous system activity, promoting a state of parasympathetic dominance. The differentiation of movement between the sacrum, lumbar spine, and rib cage improves fascial glide and articular nutrition, increasing local tissue hydration and reducing neuromuscular guarding patterns often associated with chronic low back discomfort.

How to practice

Preparation: Lie on your back on a firm surface, knees bent, feet flat on the floor about hip-width apart. Let your arms rest comfortably by your sides, palms up or down. Allow your head to settle. Feel the contact points of your head, shoulders, ribs, pelvis, and feet with the floor.
Establish the "Clock": Imagine a clock face on your abdomen, with your navel at the center. Twelve o'clock is towards your head, six o'clock towards your feet, three o'clock to your right hip, and nine o'clock to your left hip.
Explore 12 o'clock: Gently, without straining, tilt your pelvis so your pubic bone lifts slightly towards your navel. Notice how this flattens your lower back towards the floor. Breathe in as you initiate this tilt.
Explore 6 o'clock: Slowly release the tilt and then allow your tailbone to lengthen slightly towards your heels, creating a gentle arch in your lower back. Breathe out as you initiate this. Move only as far as is comfortable.
Pendulum: Repeat the movement between 12 and 6 o'clock a few times, very slowly. Feel how the weight shifts on your sacrum. Allow your breath to guide the movement, not force it.
Explore 3 o'clock: Return your pelvis to a neutral position. Now, gently tilt your pelvis to the right, allowing your right hip to "drop" slightly towards the floor and your left hip to lift minimally. Feel the weight shift onto your right side of the sacrum. Breathe naturally.
Explore 9 o'clock: Return to neutral, then tilt your pelvis to the left, allowing your left hip to "drop" and your right hip to lift. Feel the weight shift onto your left side of the sacrum.
Circular Movement: Slowly and smoothly, begin to trace a small, gentle circle with your pelvis. Start by moving from 12 to 3 to 6 to 9 and back to 12. Make the circle as smooth and effortless as possible. Focus on feeling the continuous shift of weight on your sacrum. Breathe fluidly throughout. Repeat in both directions. Pay attention to any areas of stickiness or hesitation.
Integration: Rest on your back for a few moments, allowing your nervous system to process the new information. Notice any changes in how your pelvis and spine feel, or how you breathe.
Preparation: Lie on your back on a firm surface, knees bent, feet flat on the floor about hip-width apart. Let your arms rest comfortably by your sides, palms up or down. Allow your head to settle. Feel the contact points of your head, shoulders, ribs, pelvis, and feet with the floor.
Establish the "Clock": Imagine a clock face on your abdomen, with your navel at the center. Twelve o'clock is towards your head, six o'clock towards your feet, three o'clock to your right hip, and nine o'clock to your left hip.
Explore 12 o'clock: Gently, without straining, tilt your pelvis so your pubic bone lifts slightly towards your navel. Notice how this flattens your lower back towards the floor. Breathe in as you initiate this tilt.
Explore 6 o'clock: Slowly release the tilt and then allow your tailbone to lengthen slightly towards your heels, creating a gentle arch in your lower back. Breathe out as you initiate this. Move only as far as is comfortable.
Pendulum: Repeat the movement between 12 and 6 o'clock a few times, very slowly. Feel how the weight shifts on your sacrum. Allow your breath to guide the movement, not force it.
Explore 3 o'clock: Return your pelvis to a neutral position. Now, gently tilt your pelvis to the right, allowing your right hip to "drop" slightly towards the floor and your left hip to lift minimally. Feel the weight shift onto your right side of the sacrum. Breathe naturally.
Explore 9 o'clock: Return to neutral, then tilt your pelvis to the left, allowing your left hip to "drop" and your right hip to lift. Feel the weight shift onto your left side of the sacrum.
Circular Movement: Slowly and smoothly, begin to trace a small, gentle circle with your pelvis. Start by moving from 12 to 3 to 6 to 9 and back to 12. Make the circle as smooth and effortless as possible. Focus on feeling the continuous shift of weight on your sacrum. Breathe fluidly throughout. Repeat in both directions. Pay attention to any areas of stickiness or hesitation.
Integration: Rest on your back for a few moments, allowing your nervous system to process the new information. Notice any changes in how your pelvis and spine feel, or how you breathe.