Finding neutral spine

We often talk about finding ‘neutral spine’ position in Pilates to maintain the body’s natural lumbar spine curve. Research shows we can improve the contraction of our core stability muscles when in a neutral spine position.

  1. Tilt the pelvis away from you (posteriorly) to increase the arch in your lower back.
  2. Tilt the pelvis back towards you (anteriorly) to flatten your back. Repeat these two movements a few times.
  3. Now find the middle of these two movements. This is your neutral spine.

We can then practice finding our neutral spine in other positions such as in standing, four-point kneeling using the same principles.

See more Principles of Pilates