Neutral spine refers to the curves in the spine that are natural and enable humans to stand upright without any unnecessary stress or tension, with even distribution of weight.
The appearance of a neutral spine when viewed from the side is an S shape and is considered ideal postural alignment.
We all have different shaped spines so neutral may not look like this ideal postural alignment.
But…
There is a difference between individual variations of neutral spine and variations caused by postural imbalances.
A functional neutral spine generally doesn’t have any aches and pains and has complete movement capability.
Postural imbalances in the spine might not present as pain in the spine but could contribute to shoulder or hip pain…or even foot pain!
When you first start pilates, there is a big emphasis on working with a neutral spine to reinforce functional postural patterns. And also, to increase awareness and understanding of your individual curves of the spine.
There are a few activities that are good tests of the functionality of your spine curves.
Standing for extended periods, maybe at a party or event, walking, shopping, sitting at a desk can highlight any limitations in postural strength and stamina.
Once an understanding of neutral spine has been developed, then the range of movement of the spine can be expanded, including movements needed for daily activities like housework, gardening etc.
But neutral spine needs to be the default position your body returns to, without thinking about it, it just happens.
To feel neutral spine, lie on your back with knees bent and feet flat on the floor.
Your spine should have two areas that either do not touch the mat or are light on the mat, the neck and the lower back.
If you don’t feel these gaps between the floor and your spine, you may have some postural imbalances or an individual variation of the textbook neutral spine.
Either way, learning the original pilates method of exercise which has postural integrity as its foundation will enable your spine to be its healthiest and happiest version.
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