Pilates Neutral Spine Exercise

What is the Pilates neutral spine exercise? This is the foundation for many of the Pilates exercises. This position is considered the natural shape of the spine, the S shape.

You will find it very common that these terms are used interchangeably. Many people though do not keep themselves in this position. The reasons for that vary, either they genetically are unable or simply because their daily movement has taught their body to align itself differently.

When it comes to Pilates though, it is essential that you are able to train your body to align with the neutral spine.

To do so, there are a few simple steps to follow:

   -  First, you will need to lie down on the floor in a semi supine position, with your knees bent and your feet on the floor.

   -  Make sure that your feet are hip distance apart and that they are placed a comfortable distance from your body.

   -  Secondly you need to put your pelvis in a neutral position. To do this pretend that there are lines that connect your pubic bone and your hip bones and it sticks out in the front. These lines will form a triangle. When you pelvis is in the neutral position that triangle should be parallel to the floor.

   -  Now that your pelvis is in the neutral position, the small of your back should curve a small distance away from the mat or the floor. You should be able to feel a gap there if you were to place your hand under your spine there. You should be able to slid your hand just half way through that space.

   -  Now you need to relax your ribcage so that the back of your ribs rest on the floor. As you do this, you should notice that the front of your ribcage flattens into your body.

If you find that your ribs are sticking out take a few deep breaths. It is important that your ribs in front are flat. With each exhale your ribs should relax and settle into your body.

Winsor Pilates

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