By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach.
Think posture is just about pulling your shoulders back? True posture correction starts much lower—at the foundation. A tilted or rotated pelvis alters spinal curves, leading to slouching, uneven shoulders, and overall misalignment. Learn why a neutral pelvic position is key to a healthy spine and discover exercises that restore muscle balance.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach.
Swayback posture is more than just a "slump"—it’s a posterior pelvic tilt that can lead to chronic back pain and hip instability. If you find yourself leaning back with your hips pushed forward, standard posture exercises aren't enough. This guide breaks down the anatomy of swayback posture and provides a step-by-step Pelvic Clock® exercise routine to strengthen weak hip flexors, improve thoracic mobility, and pull your pelvis back into its neutral, healthy alignment.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach.
Overpronation — when the foot rolls too far inward during walking — disrupts body mechanics, flattening the arches and triggering a chain reaction that affects the ankles, knees, hips, and spine. This guide explains the “bottom-up” and “top-down” relationship between the feet and pelvis, and shows how to use the Pelvic Clock® to strengthen foot muscles, realign the hips, and activate deep core stabilizers.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach.
Deadlift is one of the most effective weightlifting exercises.
A Traditional Deadlift targets the glutes, quads and QL muscles, and starts with bent knees. The barbell is lifted off the ground to an upright standing position. It sounds simple, but when done incorrectly a Deadlift can cause lower back pain.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach.
Lumbar Spinal Stenosis is a chronic condition associated with aging and sitting.
Unfortunately, after turning fifty, frequent pain in the lower back is very common. The good news is that by changing a few habits and learning appropriate exercises, most people can prevent and manage lumbar spinal stenosis.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
The pelvic tilt exercise is the "alpha" of core stability, yet these simple, subtle movements are often misunderstood. The Pelvic Clock® helps you isolate and control the tilt of your pelvis with precision. This post breaks down the difference between anterior, posterior, and lateral tilts, explains how to find your neutral position, and shows you how to refine your fitness routine for better posture and a pain-free lower back
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
Corrective exercises became a part of my life when I was diagnosed with galloping scoliosis at age 12.
Over the past four decades, I've learned that scoliosis correction doesn’t have an “end-of-therapy” date. If you stop exercising, most of the symptoms will promptly return.
In addition, there is no alternative to regular corrective exercises…
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
There are two piriformis muscles in the human body: one on the right side, one on the left. Each piriformis muscle extends from the front of the sacrum to the hip - the greater trochanter of the femur, to be more precise.
A disorder of this muscle is called piriformis syndrome. The main symptom is pain radiating from the hip and buttock down into the leg…
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By Lynda Lippin, Master Pilates Teacher, Certified Personal Trainer, and Pelvic Clock® Educator
Sometimes pain in our hips, legs, and lower back is caused by muscle tightness. While that sounds simple, there are actually many small muscles around the hip and sacroiliac joints, and one of them runs right over (and sometimes inside of) the sciatic nerve. This particular muscle, an external rotator that attaches our thigh bones to the pelvis and sacrum, is called the Piriformis.
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By Lynda Lippin, Master Pilates Teacher, Certified Personal Trainer, and Pelvic Clock® Educator
Scoliosis is a lateral (sideways) curvature of the spine, and often shows as an S shaped curve, with the ribcage or thoracic spine curving one way (say, to the right), with the lumbar spine curving the other way (in this example, left) to help balance things out for function.
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By Lynda Lippin, Master Pilates Teacher, Certified Personal Trainer, and Pelvic Clock® Educator
Our hip joints do a lot for us. Seriously, unless you are just lying flat on your back, your hip joints are getting some work. The hip joints are where the femurs (thigh bones) connect to the pelvis. They are ball-in-socket joints, and have quite a bit of range of motion in all directions.
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By Lynda Lippin, Master Pilates Teacher, Certified Personal Trainer, and Pelvic Clock® Educator
As human being live longer, we start to see some more degenerative spine conditions that may have not been as prevalent in the past. One common condition that we see more of in older folks is lumbar spinal stenosis.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
The hip joints are a pair of symmetrical, large, weight-bearing joints surrounded by a strong structure of ligaments, tendons, nerves, and muscles.
Theoretically, hip joints should last a lifetime. Whereas hip pain in adults under 50 has never been considered normal, the number of relatively-young people suffering from hip pain is on the rise…
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By Lynda Lippin, Master Pilates Teacher, Certified Personal Trainer, and Pelvic Clock® Educator
Joseph Pilates developed his Contrology exercise system in the early 20th century, and even then he saw a lot of folks with back pain. Pilates believed then, as I believe now, that spine health is central to human wellness, and that there are specific exercises and ways of moving that will help us stay strong and mobile, and free of injury.
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By Caesar Cantone, PT, LAc
Lumbar spinal stenosis is a common and disabling back ailment found within the aging population, but can also occur less often in younger adults. Stenosis actually refers to the narrowing, or closure, of an opening or space. Spinal nerves from the low back can actually become pinched when the spaces between vertebrae degenerate, or when abnormal bone growth forms. This is called lumbar stenosis, and can make many walking activities very painful. If left untreated, it can lead to tingling in the legs and even permanent weakness.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
Spondylolisthesis is a spinal condition where one vertebra moves out of place and slips forward. Studies have found that spondylolisthesis is most common in the lumbar spine. It affects approximately 6 to 11 percent of the adult population.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
Long-lasting SI joint relief requires a balance of stretching the tight side of the pelvis and strengthening the weak side of the core. This program focuses on pelvic realignment and stabilization exercises targeting the obliques, transverse abdominals, and gluteus medius to restore SI joint stability.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
Is your entire pelvis tilted forward—or just one side? Learn how to correct both bilateral and one-sided anterior pelvic tilt, release a tight QL and iliopsoas, activate deep core stabilizers, and restore a healthy, neutral posture.
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By Yana Blinova, MS, Inventor of Pelvic Clock® Exercise Device, Former Olympic Coach
Which SI joint problem do you have—an unstable joint or a 'locked' one? Generic lower back routines rarely address these differences. This home exercise program explains how to assess your specific sacroiliac dysfunction and choose targeted stretches and stabilization exercises to correct pelvic alignment and reduce SI joint pain.
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