What is neutral spine? Why take the time to explain and demonstrate it?
Neutral spine, also known as neutral posture, is one of the most important concepts you need to understand when commencing a core-training regimen. Neutral spine is crucial for ensuring that you properly target and strengthen the muscles of the core, and it also keeps you in a more efficient position for movement. Working in neutral posture is also a component of a holistic approach to movement and exercise in which the body is viewed as an integrated unit, rather than a group of isolated parts. Neutral spine is a key component of both functional exercise and effective core training.
To find your pelvic neutral, place your thumbs on your hip bones and your fingers over your pubic bone, creating a triangle. When you are lying down correctly, with spine neutral, all of the bones will line up on the same plane.
The muscles of the core are closely connected with the postural muscles and the concept of alignment. Neutral posture is the proper alignment of the body between postural extremes. In its natural alignment, the spine is not straight. It has curves in the cervical (neck), thoracic (upper), and lumbar (lower) regions. Neutral alignment helps to cushion the spine from too much stress and strain. Controlling pelvic tilt is one way to begin helping to balance the spine. As certain muscles of the back and abdomen contract, the pelvis rotates. As the pelvis rotates backward, the lumbar curve increases. As the pelvis rotates forward, the curve of the low back straightens.
Maintaining a neutral spine while you are lying on your back (supine position) is difficult. Pelvic neutral can be found by placing your thumbs on your hip bones and your fingers over the pubic bone (the bone between your legs), creating a triangle. All the bones should line up on the same plane—no tipping back or to one side should be present. The triangle should appear “flat,” with all corners on the same plane. This position will prepare you for exercising when you are lying on your back. If you are exercising on your stomach (prone position), however, you can find the neutral spine by pressing your pubic bone into the ground until you feel your back flatten slightly or your stomach lightly lift off the floor. Tuck your chin so that your forehead has contact with the surface, and your neck is now ready for strengthening. This position not only protects your back and your neck as you exercise, but it also allows you to exercise more productively. Maintaining neutral posture will help decrease the risk of injury and increase the efficiency of movement or exercise.
When people have difficulty achieving or working in neutral posture, it is often an indication of muscular imbalance. Muscular or postural imbalances are a concern because they can lead to injury and chronic anatomical problems or limit performance. Working out of neutral alignment may inhibit the recruitment of certain muscles and make the movements more difficult.
