Pelvic Clock (Quadruped)
- Equipment: Reformer
- Category: Warm-up
- Level: Beginner
- Body position: All-four-FacingFootbar
- Repetitions: 4–6 reps each direction
- Springs: Any
- Headrest: Any
- Footbar: Down
Starting position
Hands on footplate, knees on carriage. Neutral spine. Weight evenly distributed.
Instructions
Keeping the upper body stable, gently move the pelvis in small circular patterns, exploring anterior, posterior, and lateral tilts. Move slowly in one direction, then reverse.
Teaching cues
- Movement comes from the spine, not the arms
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