PILATES

How To Find Neutral Spine Position

1.  Starting Position - Constructive Rest - Neutral Spine

Jamie Grill/The Image Bank/Getty Images

The exercise we do to find neutral spine is a press of the lower back into the floor (creating a flat back), then a release of the spine into a small arch. Between these two points is a place where the 3 curves of the spine are in their natural position. This will be the start position from which we will do the rest of this set of fundamental exercises.

The Basic Move:

• Lie on your back with your arms by your sides. Your knees are bent and your legs and feet are parallel to each other, about hip distance apart.
• Inhale.
• Exhale and use your abs to press your lower spine into the floor.
• Inhale to release.
• Exhale and pull your lower spine up, creating a small arch of the low back.
• Inhale to release.

Neutral spine is the natural position of the spine when all 3 curves of the spine -- cervical (neck), thoracic (middle) and lumbar (lower) -- are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, and the one that we are made to move from. Knowing how to find the neutral spine position is crucial for doingmany Pilates exercises correctly.

Use the following exercise to help you find the neutral position for your spine.

Difficulty: Easy

Time Required: 5 min.

Here's How:

1. Basic Position
   Lie on your back with your knees bent and your feet flat on the floor. Make sure that your legs are parallel with your heels, toes, knees, and hips all in one line. Let your arms rest at your sides.

1. Relax
   Relax your body, including your shoulders, neck, and jaw. Allow your back to rest on the floor, without effort. Your rib cage is dropped with the lower ribs released to the floor as well.
2. Breathe Deeply
   Bring your breath all the way into your body, allowing it to move into your back and the sides of your rib cage, and all the way down to the pelvis.
3. Pelvic Tilt
   Exhale and use your abs to press your lower spine into the floor in a pelvic tuck.
   Inhale to release.
   
   Exhale and pull your lower spine up, away from the floor creating a pelvic tilt.
   Inhale to release.
   
   Many people habitually have their spine in one of these two positions, tucked or tilted. To be in neutral spine, you want to be in between these positions, with the lower abs flat and just a slight, natural curve of the lower spine off the floor. Use the following image to establish neutral spine.
4. Balanced Pelvic Placement
   Imagine that there is a cup of water sitting on your lower abdomen, just a couple of inches below your belly button. Allow your abdominal muscles to drop in toward your spine, making your belly flatter. Remember that you don't want the water to spill, so your pelvis cannot be tipped forward or tucked under.

1. Body Scan
   You should now be relaxed with your body in a balanced alignment on the floor. Your breath is deep and full, and your abdominals drop toward the floor. The natural curves of the neck and lumbar (lower) spine, however, are away from the floor. Be sure that your lower spine is not pressed into the floor. That would be a pelvic tilt.
2. All You Need is an Exercise Mat
   

Tips:

1. One of the hallmarks of Pilates exercise is that we don't use excess energy or tension. Be sure that, as you do this exercise, your shoulders, neck and legs are relaxed and not getting involved in the movement.