Tips on how to Use the Pelvic Clock for Again Reduction and Core Assist

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Almost two decades ago, Yana Blinova’s doctors recommended invasive spine surgery to repair her back injuries. Instead, Blinova used her knowledge of body mechanics – from her career as an Olympic gymnastics trainer – to support her back health with stretching and strength exercises.

And finally, she invented the pelvic clock exercise device to help others achieve flexibility, strength, and symmetry in the lower back, pelvic floor, and core – to prevent pain. Whether you sit down your lower back, ride a bike, play golf, or are just pregnant, Blinova has exercises designed for you. And for Goop editors who are very grateful to her. The pool clock is simply awesome.

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For tight hips and back

“Back and hip pain are mostly mechanical,” says Blinova. “It doesn’t happen out of the blue. The inflammation comes from a mechanical imbalance. People cannot even tell that they are standing unevenly. If you keep moving with an imbalance, you will eventually develop pain. There are four main imbalances that are very common – where the hips may not be straight. People lean to one side or they lean their pelvis forwards – as in pregnancy – or backwards. And for golfers, for example, the pool can be rotated. “

Where do you start with the device?

“The pelvic clock can help stretch contracted muscles and correct these imbalances to restore symmetry,” explains Blinova. “You don’t have to stretch too much. The pelvic clock gives you a height of about two inches from the floor and a spine and hip extension of ten to twenty degrees – and that’s as much as you need. “

Using the cymbal clock: starting position

Starting position of the pool clock

  1. • •

    Lie on the floor with your knees bent and feet flat.

  2. • •

    Place the pelvic clock under your sacrum, with the rounded side on the floor, the flat surface up, and 12 o’clock toward your head.

  3. • •

    The sacrum is the large triangular bone at the bottom of the spine, just above the tailbone.

  4. • •

    Blinova says, “Find a neutral position for your pelvis and spine without sticking out your stomach. Finding and registering this is already important. ”

For your
Hip flexors

“Most people who spend a lot of time at the computer have tight hip flexors,” says Blinova. (We know, we say.) What to do: “Rock gently back and forth to release the hip flexor.” Blinova recommends this step especially for cyclists.

Using the pelvic clock: hips move

  1. • •

    Lie down with your feet flat on the floor.

  2. • •

    To restore symmetry in your hips, gently rock back and forth from 3 a.m. to 9 a.m.

  3. • •

    Try to keep your knees in the center.

  4. • •

    Spend more time on the hip, which doesn’t go down as easily.

  5. • •

    To release your hip flexors, straighten both legs on the floor and repeat the hip movements until 3 and 9 o’clock. Drop your left and right hips and return to the center.

  6. • •

    Repeat ten to twenty times.

  7. • •

    This develops strength and flexibility in the back and hips at the same time.

  8. • •

    Spend more time on the weaker side.

For pelvic tilts and pregnancy

“Around 70 percent of pregnant women occasionally have back pain,” says Blinova. “The sources of pain are mechanical: joints become overly flexible, and the baby pulls the body forward and tilts the pelvis forward.” To counteract this, Blinova recommends tilting in the opposite direction.

If this is difficult to imagine, a forward (forward) incline looks like this:

pregnant woman

Using the pelvic clock: pelvic slopes

  1. • •

    If the pelvis is leaning forward (tilting forward), for example during pregnancy, you can counteract this by pulling the pelvis to 12 o’clock.

  2. • •

    As you exhale, pull your pelvis around 12 o’clock and feel a slight stretch in your lower back.

  3. • •

    Inhale and return to neutral or, if it feels good, leave around 6am.

  4. • •

    On the exhale, go back to 12 noon and hold for a moment. You will stretch your back muscles and contract your abs.

  5. • •

    Repeat ten to twenty times.

  6. • •

    If you want more – and depending on your stage of pregnancy – bring your knees up to your chest and stay there for a while. (As with anything else in this area, consult your doctor first.)

  7. • •

    If the pelvis tilts backwards (tilted backwards) – for example, in someone with a rounded lower back or a swaying back posture – counter this by rocking the pelvis at 6 o’clock instead.

  8. • •

    As you rock forward until 6 a.m., you stretch your abs, and when you place your hand on your back you feel an isometric strengthening.

For occasional sciatica problems

“The sacroiliac joints are at 11 am and 1 am, bony bumps on either side of the sacrum,” she says. “Usually it’s the sacroiliac joint on one side that causes problems for women. It is the sacroiliac joint hypermobility that causes it to go out on a regular basis. This is why I invented the device so that you could use it right away. This is for pregnant women and anyone with the occasional sciatic pain that can radiate from your buttocks and go down your leg. The exercise does a similar thing as a chiropractor does: brings one side of your pelvis up and the other side down. “

For reference, Blinova refers to the following:

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Using the Pelvic Clock: Sciatica Care

  1. • •

    Lie on your back with your feet flat and knees up.

  2. • •

    On the exhale, go to 1 o’clock and then return to the neutral position or continue until 6 o’clock.

  3. • •

    On another exhale, go to 11 a.m. and then back to neutral.

  4. • •

    Next time, hold each position for a few breaths.

  5. • •

    Repeat ten times.

  6. • •

    Spend extra time on the narrower side.

If 11 am and 1 am feel good to you, you’ll want more in that direction. Here, Blinova offers detailed information on caring for your sacroiliac joints. When these joints are misaligned, the resulting pressure on the sciatic nerve can be painful. She has included helpful videos and a wonderfully detailed set of exercises for stretching, strengthening, and stabilizing the lower back and core.

For the core work

“You don’t need a lot of repetitions to work your core with the pelvic clock,” says Blinova. “This exercise is good for postpartum women, long after having children.”

Using the pelvic clock: core exercise

  1. • •

    With your knees bent and your shins parallel to the floor, raise your legs.

  2. • •

    Raise your arms straight up.

  3. • •

    In this position, take five deep breaths.

  4. • •

    Your abs need to work to keep you balanced.

  5. • •

    Extend one leg and lower it almost to the floor. In this position, take five deep breaths.

  6. • •

    Come back and repeat on the other side.

“The concept of pelvic clock exercises is that each muscle always has an opposite muscle group,” says Blinova. “Your back muscles are juxtaposed with your abs, and when we stretch your back, we strengthen the front.”

For the strength of the pelvic floor

“To strengthen the pelvic floor, use the pelvic clock together with Kegel exercises,” explains Blinova. “You can increase the benefits by exercising your pelvic floor and abs at the same time.”

Using the cymbal clock: Kegels Combo

  1. • •

    Inhale deeply through your nose and expand your chest.

  2. • •

    Exhale forcefully as you tilt and hold at 12 o’clock.

  3. • •

    Next time, while doing a full exhalation and tilting the pelvis to 12 o’clock, add a simultaneous Kegel contraction.

  4. • •

    Hold for five seconds.

  5. • •

    Inhale and relax your pelvis and pelvic floor muscles.

  6. • •

    Repeat ten times.

  7. • •

    (A Kegel exercise refers to the contraction of the muscles of the pelvic floor. You should feel a contraction around a finger inserted into the vagina, not a contraction in the abdominal muscles or buttocks.)

Yana Blinova is a former Olympic trainer and currently a back exercise consultant in New York City. She received her Masters in Sports Science from the Perm State Pedagogical University in Russia and trained the Rhythmic Gymnastics Team of the Soviet Army and the Italian National Rhythmic Gymnastics Team. She is the inventor of the pelvic clock exercise device and the founder and CEO of Flect, LLC.

This article is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment, nor should it be used as a substitute for specific medical advice. To the extent that this article contains the advice of any doctor or health care professional, the views expressed are the views of the expert quoted and do not necessarily reflect the views of goop.

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