Pelvic Clock for Pelvic Awareness

This Feldenkrais movement cultivates nuanced pelvic awareness, promoting improved spinal organization and reduced lower back tension.

Feldenkrais · Feldenkrais Method (Moshé Feldenkrais) · This meets states of rigidity, discomfort, or general lack of awareness in the pelvic region and lower back, often associated with prolonged sitting or habitual postural patterns. · 8–10 rounds, focusing on smooth transitions

Why it works

The Feldenkrais Pelvic Clock gently mobilizes the pelvis, directly impacting the sacrococcygeal plexus, a network of nerves originating in the lower spine that innervates the pelvic organs and lower limbs. This mild, controlled movement encourages parasympathetic nervous system engagement, fostering a sense of safety and reducing muscle guarding. Mechanically, the subtle rocking movements articulate the sacroiliac joints and gently massage the deep intrinsic spinal muscles. This enhances fascial glide between layers of connective tissue in the lumbar spine and pelvis, improving local circulation and reducing stiffness. The focus on differential sensation refines proprioception, allowing the brain to create a more accurate and nuanced internal map of the pelvis, leading to more efficient and adaptable movement patterns.

How to practice

Lie supine: Begin by lying on your back with knees bent and feet flat on the floor, about hip-width apart. Ensure your head is comfortably supported, and your arms rest by your sides.
Observe your neutral pelvis: Notice the natural curve of your lower back and the contact points of your pelvis with the floor. Without force, simply observe.
Imagine a clock face: Visualize a clock face flat on your lower abdomen, centered just above your pubic bone. Twelve o'clock is towards your head, and six o'clock is towards your feet.
Tilt towards 12 o'clock (inhale): As you gently inhale, slowly tilt your pelvis so your pubic bone moves slightly towards your chin, flattening your lower back slightly against the floor. Imagine 'pointing' your pelvis towards 12 o'clock.
Return to neutral (exhale): As you slowly exhale, allow your pelvis to return to its neutral position, releasing any tension.
Tilt towards 6 o'clock (inhale): On your next gentle inhale, slowly tilt your pelvis so your tailbone presses lightly into the floor, arching your lower back slightly. Imagine 'pointing' your pelvis towards 6 o'clock.
Return to neutral (exhale): As you slowly exhale, allow your pelvis to return to its neutral position. Repeat these movements, gradually exploring the points on the clock (3 and 9 o'clock) with increasing fluidity and curiosity. Keep the movements small and effortless.
Lie supine: Begin by lying on your back with knees bent and feet flat on the floor, about hip-width apart. Ensure your head is comfortably supported, and your arms rest by your sides.
Observe your neutral pelvis: Notice the natural curve of your lower back and the contact points of your pelvis with the floor. Without force, simply observe.
Imagine a clock face: Visualize a clock face flat on your lower abdomen, centered just above your pubic bone. Twelve o'clock is towards your head, and six o'clock is towards your feet.
Tilt towards 12 o'clock (inhale): As you gently inhale, slowly tilt your pelvis so your pubic bone moves slightly towards your chin, flattening your lower back slightly against the floor. Imagine 'pointing' your pelvis towards 12 o'clock.
Return to neutral (exhale): As you slowly exhale, allow your pelvis to return to its neutral position, releasing any tension.
Tilt towards 6 o'clock (inhale): On your next gentle inhale, slowly tilt your pelvis so your tailbone presses lightly into the floor, arching your lower back slightly. Imagine 'pointing' your pelvis towards 6 o'clock.
Return to neutral (exhale): As you slowly exhale, allow your pelvis to return to its neutral position. Repeat these movements, gradually exploring the points on the clock (3 and 9 o'clock) with increasing fluidity and curiosity. Keep the movements small and effortless.