Exercise: Pelvic Clock

This image encompasses several exercises, all of which work on lower spine mobility and coordination, as well as body isolation. it creates awareness and strength in the core muscles. During these exercises breath naturally.

Position:
Lie on your back, knees bent, feet on the floor. Begin in neutral pelvis.

Movement Overview:
Rock the pelvis and lower back in all directions with out moving the knees or ribcage.

Image:
You are lying on a clock face. The 12 o'clock number is under your T12 vertebra (the middle back, where your last ribs are), 3 o'clock under the left hipbone, 6 o'clock under the tailbone, 9 o'clock under the right hipbone.

Directions:

12 to 6-
1. Rock your pelvis into a tucked position so that the T12 vertebra presses down on the 12 o'clock number on the clock. Your pubic bone will tip so that it is higher than your hipbones and your lower back will flatten into the mat. Think of scooping your abdomen and pulling your navel to spine. Do not allow the pelvis to leave the floor and keep the feet light, with no extra pressure into the floor. You want the abdominal muscles to do the work, not the glutes and leg muscles.
2. Rock the pelvis the other way, into an arched position, feeling the pressure shift in a straight line from 12 to 6 o'clock. Your tailbone will be pressing down onto the 6 o'clock number on the clock face, and the pubic bone will drop below the level of the hipbones. Keep the ribcage firmly down, trying not to let it arch with the pelvis, and keep the abdomen pulled in.
3. Repeat 10 times.

3 to 9-
1. Rock the pelvis to the left, pressing more on the 3 o'clock number on the clock. The right hipbone will rise and the left one will drop lower. Keep the knees still, so they are pointed up trying not to put extra pressure into the feet as above. Keep the abdomen pulled in. Your head and chest will not have moved.
2. Rock the pelvis to the right, pressing more on the 9 o'clock number on the clock feeling the pressure shift in a straight line from 3 to 9 o'clock. The left hipbone will rise and the right one will drop lower.
3. Repeat 10 times.

Clockwise and Counterclockwise-
1. Rock the pelvis to 12 o'clock as above.
2. Roll the pelvis to the left pressing on 1 o'clock, 2 o'clock, and on around to each number clockwise around the clock face. Remember to keep the abdomen pressed, the knees and chest still, and the feet light on the floor. Feel for a smooth circular movement or the pelvis against the floor.
3. Repeat 3 times, slowly.
4. Reverse direction 2. moving counterclockwise around the clock face. 12, 11, 10...
5. Repeat 3 times, slowly.