Understanding Neutral Spine and Neutral Pelvis

Neutral Spine and Neutral Pelvis are essential reference points in Pilates exercise. As you work with Pilates exercises you will want to become familiar with these terms and what neutral spine and pelvis positions feel like in your body. I have often found that if I'm having trouble with an exercise, it is because I've lost track of what position my pelvis should be in. I usually over tuck my pelvis. Some people go the other way and hyperextend their backs, rotating the top of the pelvis forward.

It is important to note that many Pilates exercises begin in neutral spine, but then the upper body curves into forward flexion. At this point, there is a tendency to tuck the pelvis to increase the curve, however many of these exercises should maintain neutral pelvis. Some examples would be Single Leg Stretch and Criss Cross.

Here are some other links that will help you explore working with neutral spine and neutral pelvis:

• Find Neutral Spine
• Imprinting
• Terms: Neutral Spine
• Terms: Neutral Pelvis
• Pilates Posture Check