Neutral Spine
It has been a great month for new clients and with so many being new to Pilates as a form of exercise- I thought it would be worth doing a recap on the importance of using and finding neutral spine.
What is Neutral Spine?
Neutral spine is the natural position of the spine when all three curves of the spine—cervical (neck), thoracic (middle), and lumbar (lower)—are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, as it allows our body to move in the most natural way.
Why we use it in class
Neutral spine is the strongest position for your spine to be in. It is the position in which your disks will have the least stress. It should be what we are aiming for when we say ‘good posture’. ‘Neutral spine’ is different from your ‘normal spine’ shape. In any Pilates session you will be taught how to find your neutral spine position in a variety of body positions (standing, sitting, laying on your back, side and front). This is because each position feels different, and your body is learning how to control and stabilise your spine to prevent injury, rehab from injury or for overall health and wellbeing. If you can find neutral spine, then use your core muscles (transverse abdominis in particular) to keep it there, you can then use the weight of your arms and legs doing movements to challenge the stability. In simple terms, this means Pilates is all about keeping your core stable while other movement is happening.
How to find it when lying in supine…
Brilliant use of Core this week!
This week we have been focusing on using the 'Pilates Bands’. It has been a joy to see so much progression in all classes with both range and core strength! Using the prop for extra support for the roll back has been a game changer for many. The security that is felt when using the band for this exercise has really built confidence levels. The articulation through the sticky bits of the spine can be recognised and focused on without fear, whilst being held by the hammock. The use of lateral breath to engage the core before bringing the back of the rib cage up followed by head has been fine tuned for many too!
I really get such a kick out of seeing these improvements by my clients- Well Done!
For Subscribers of this Blog
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Wishing you all a good rest of the week and weekend ahead!