Pelvic Exercise

Exercise for pelvic stability, flexibility and general maintenance of the physique.

The purpose of the sequence of rotations is to improve the relationship of the pelvis to the spine, head and legs.

1. Lying as shown the patient raises the lower back from the floor, arching as much as possible and putting the pressure on the 6 O'clock point. The weight is then shifted to the 12 O'clock point, the arch in the back disappears and the Coccyx lifts from the floor. The patient then rocks the pelvis from one position to the other several times, making each movement slowly and smoothly, breathing normally throughout.

2. The movement is then repeated, paying attention to how the head copies the pelvic movement.

3. The pelvis is then tilted to the 3 O'clock position, with the pressure on the right side while the left side of the pelvis is lifted from the floor. The pelvis is then tilted to the 6 O'clock position, with the pressure on the left side while the right side of the pelvis is lifted from the floor. This sideways rocking motion is repeated several times.

4. Staring with the pressure at the 12 O'clock position, the pelvis is moved to 1 O'clock and back again, then to 1 to 2, then back. Then 1 to 2 to 3, and so on until the 6 O'clock position.

5. Repeat step 4 moving in the opposite direction (i.e. from 12 O'clock position to 11, then 10 and so on).

6. The pelvis can then be moved all around the 'clock', first clockwise then anti-clockwise, with smooth movements each time. The patient will notice how the head moves in unison with the pelvis.

7. At the end of the exercise the pelvis should feel flatter or more parallel to the ground in the lying position and the lower back will also sit more comfortably, closer to the floor.

If you become fatigued during the exercise, stop and rest by stretching the legs out in front of you.