I thought this would be helpful to many clients.  As instructors, we hear, "Am I in neutral?" or "Is this neutral?".  A few tips to help out.

Thank you to Karyn Staples for allowing us to share her knowledge.

How To Find Neutral Spine

October 15, 2015 - Pilates - Tagged: core, core stregth, neutral spine, pilates - no comments

How to find your neutral spine aka “the optimal alignment for your body”:

• Lie on your back, feet in parallel and about 2-3 inches apart, knees bent. Relax your shoulders and with your next exhale, feel your tummy tone. Keeping your abdomen as firm as possible, maintain a small space between your low back and the mat.

• Draw your ribs down. Think of drawing your ribs away from your clothing.

• Challenge yourself and your ability to stay organized by lifting your arms towards the ceiling. As they lift, keep the tone in your abdomen and your ribs connected.

• If you feel your back arching and ribs flaring, you’ve reached your end range of motion. Practice moving maintaining your neutral spine to build up strength and improve your posture!

 

About the author

Karyn Staples, PT, PhD, OCS

I am a physical therapist, Polestar Pilates educator, wife, mom of 2, world traveler, business owner, and researcher. Helping people move better is my passion and Pilates is the way to make it happen!