August ATM's a variety of lessons #14

Free Your Hip Joints for Agility - Moshe Feldenkrais (Lesson 6 in book)

Differentiation of Pelvic Movements by Means of an Imaginary Clock
page 115

The first chapter reads:

“In this lesson you will identify superfluous
and unconscious efforts by the muscles of the pelvis
and learn to refine control over the position of the pelvis
and improve the alignment of the spine.

You will increase your ability to coordinate
and oppose head and trunk movements.
This improves the twisting movements of the spine possible in the erect position. In primitive movements, eyes, head and trunk turn right and left together. Awareness of this tendency makes it possible to turn each separately
in different combinations,
making turning easier and increasing the maximum turning angle.
You will also study the connection between the sensation caused
by movement in the body and the location of the limbs in space.”

Tip: IF you have issues with your hands pressing in to the floor, grab a towel or something round to ‘hold’ and release potential tension in the wrists.

This lesson is a really gently clock movement that feeds through the whole body, and in it Moshe hints at ways to have the torso more involved - by increasing the distance in the armpits, he suggests moving the ribs away from the arms.

And, I found this: there actually IS a pelvic clock device “invented” by a former Olympic coach… which (for me) amplifies the importance of freeing up this area, a huge number of muscles are involved in this circular movement, internally, externally and mentally.

Clock movements really invite the thorocolumbar fascia to free up and lengthen, thereby activating long and strong muscles of the back…

… and as is shown in the image, it connects also to the internal psoas muscle which goes all the way down to the inside top of the femur.

As Moshe says the movements invite us “to increase your ability to coordinate and oppose head and trunk movements”. (Which is a relief to hear because my head automatically wanted to move in the opposite direction, when I interrupted that pattern the clock movements became a rhythmical meditational experience… until the muscles in my neck started to hurt due to the unfamiliar pattern!).

Feel free to explore and play with options as you stabilise your self with a clock on the ground with these movements: