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Supine Pelvic Clock

BeginnerMobilityTier T0

Gentle pelvic mobility exercise exploring all directions of pelvis movement. Excellent for finding comfortable positions and improving control.

Targets: SI Joint

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

none

Home Options

  • bodyweight

Dosage

2

Sets

6

Reps / Time

30 sec

Rest

6 circles each direction

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with knees bent
  • Feet flat, hip-width apart
  • Hands on hip bones to feel movement

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Tilt pelvis to 12 o'clock (flatten back)

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Tilt to 3 o'clock (right hip drop)

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Tilt to 6 o'clock (arch back)

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Tilt to 9 o'clock (left hip drop)

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Move smoothly around in circles

Breathing

  • Breathe normally throughout
  • Don't hold breath during any position

Form Cues

  • Move slowly and smoothly
  • Feel each position distinctly
  • Keep rest of body relaxed
  • Breathe throughout

Common Mistakes to Avoid

  • Moving too quickly
  • Skipping positions
  • Tensing upper body
  • Holding breath

Safety Information

Move gently. Skip any position that increases pain.

Progressions

Smaller circles, faster tempo, seated variation

Regressions

Just front-back tilts first

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.