How To Use The Pelvic Clock To Strengthen Your Core

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’m going to
show you how to use this little device.
It’s called the pelvic clock and it’s
made to do pelvic motions in a nice easy
gentle restorative way. But I’m going to
show you how to use it to really work
the abdominal muscles with some
intensity. So what you do is you place
the pelvic clock right underneath your
sacrum. That’s the bone that’s at the
base of the spine. It’s part of the
pelvis. You can see this part is shaped
like a sacrum and the 12 o’clock marking
is gonna go top, six o’clock goes at the
bottom. So just lie down on my back like
this and then lift the hips up find the
proper placing. Then just to get a
feel for it, tilt the pelvis around a
little bit: 12 o’clock, 6 o’clock, 9 o’clock, then I’m
going to lift my knees up now. There’s a
lot of freedom of motion at the pelvis.
For this exercise what we’re gonna do is
tilt the pelvis into the 12 o’clock
position, so there’s a little bit of a
posterior pelvic tilt that will activate
my abdominal muscles. I’m gonna keep the
pelvis in that posterior tilt as I let
one foot touch the ground and come back
up and then the other foot touch the
ground. And come back up if that’s really
easy I’m gonna extend the foot out.
The best way to breathe here: let’s
take a nice inhale and then exhale let
the air seep out when the foot is as far
out as you can get it. We want to be
mindful of is that you keep the pelvis
and a posterior tilt that keeps the
abdominals engaged. As I extend my leg
out but pelvis is gonna want
to tilt this way, anterior tilt. It’s
gonna want to go to the six o’clock
position on the pelvic clock and my job
is to keep it tilted back in the 12
o’clock position as I alternate
extending legs out. Breathe in, breathe
out. Farther I extend my leg the more
work I’m gonna give the abdominals. What
I want to be sure that’s happening is
that my abs are holding the pelvis is
place in that posterior tilt even as my
leg goes out. If I start to tilt the
other way, like that, that’s an indicator
to not push my leg out so far. Try a few
repetitions on each side first.
Give that try and maybe even work up to
20 or 30 repetitions. starting with maybe
six to eight on each side. If you got
any benefit from this video, leave a
comment below. If you’d like to get more
content that’s not available on the blog
or the regular YouTube channel, then click
the link that’s connected to this video
you’ll have a chance to sign up for the Run Better Now VIP club.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s