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How to Master Proper Pelvic Placement for Mind-Body Wellness

Proper pelvic placement (also known as Pelvic Bowl, Pelvic Rolls, or Clocking) is essential to mind-body wellness. Most people walk around curved in all the wrong places.

  1. To help you find your neutral spine, roll your hips around as if you were trying to swing a hula hoop while lying flat.

    You feel as if you are using the part of your pelvis that is pressing into the ground to draw a circle on the floor under your buttocks. First, push your low back into the mat and your tailbone toward the ceiling. You’ve started drawing the circle under your low back.

  2. Push the right side of the back of your hip into the mat, trying to keep your knees from flopping around and your torso from twisting, and trying to isolate the movement in your pelvis.

    The line of the circle you’re drawing continues from your low back out to the right.

  3. Next, roll down from the right side with your hip and push the tailbone into the mat creating a space under your low back and the mat so you are kind of arching your back.

    The “line” you’re drawing on the floor completes a half-circle, from your low back around the right and to the tailbone!

  4. Then roll back up the left side, pressing with your left hip into the ground, using the same stabilization as in Step 3.

    Your imaginary circle on the floor is 3⁄4 drawn.

  5. Finish by returning to the position in Step 2, so you now have a full imaginary circle drawn on the floor beneath you. Repeat the process several times in each direction. Be sure to tighten your abdominals to control the movement.

    You may find that one side is harder to control then the other along one curve of the circle. This means you have to work harder with your abdominals and torso to remain stabilized.

  6. Finish by finding your neutral spine back in the center position, without being arched up, pressed down, or rocked to one side or the other.

  7. Test your pelvic placement: With knees bent, lift one knee toward your chest without disturbing your neutral spinal alignment. Return that foot to the floor. Repeat with the opposite knee. Repeat several times on each side, lifting the knee only as far as you can without knocking your pelvis out of kilter.

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