What’s a neutral spine?
Here’s something you’ll hear in every single one of my classes…
Here’s something you’ll hear in every single one of my (and probably every other) Pilates class…
“Find your neutral spine.”
If you’re thinking, “how the heck do I do that?” Then, this one is for you!
The neutral spine, in reality, isn’t all that neutral. In fact - in the least neutral way - it’s actually different for everyone.
In the Pilates system, a neutral spine is essentially where the natural alignment of the spine’s three curves - the cervical (upper), thoracic (middle) and lumbar (lower) - sit without overarching or flattening.
Aligning the spine neutrally means that your spine is both safe during exercise and you’re getting the most out of your muscle engagement.
If you’re not sure how to find your neutral, try this:
(hot tip: it may help if you’re sitting or standing with a mirror to the side of you)
Stand up or come to a seated position
Relax your shoulders, then
Stack your head, ribs and pelvis vertically without tucking your pelvis too much
Take a few big, deep breaths in and out of your nose, noticing your core engagement on the exhales
Use that to engage your deep core muscles and stabilize your body
There it is! Your neutral spine!
Keep in mind that any neutral spine will have a small natural curve in the lower back, but again, it will be different for everyone.
Want to do more good things for your spine? Join the Pilates Party To Go for on-demand classes, in-depth explainers and how-to’s on the Pilates system.
