Finding my neutral spine

Neutral spine is the strong and natural position of the spine when we are standing and sitting. Often through pregnancy women lose core muscle integrity, and forget how to correctly and safely hold themselves. The importance of rebuilding a strong core, and doing activities and exercises in a neutral spine is integral to prevention of injury. Knowing how to find the neutral spine position is crucial for doing many exercises correctly, particularly at the end of the session when we focus on our core and Pilates style exercises.

  1. Lie on your back with your knees bent and your feet flat on the floor. Make sure that your legsNeutral spine are parallel with your heels, toes, knees, and hips all in one line. Allow your arms to rest beside your body.
  2. 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.
  3. Use your abs to press your lower spine into the floor in a pelvic tuck, release. And then pull your lower spine up, away from the floor creating a pelvic tilt – 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 equally in-between these positions, with the lower abs flat and just a slight, natural curve of the lower spine off the floor.

For further assistance, check in with your trainer. We are more than happy to help you find your neutral spine!

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