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  • Writer's pictureThird Space Pilates

Neutral Spine

In Pilates, achieving balance and efficiency in movement starts with understanding the concept of "neutral spin," or neutral spine. This foundational principle refers to the natural position of the spine, where the cervical (neck), thoracic (mid-back), and lumbar (lower back) curves are in optimal alignment.


Why Neutral Spin Matters:

  1. Core Stability: Engages deep abdominal muscles, providing a strong foundation for all movements.

  2. Improved Posture: Encourages proper alignment, reducing postural imbalances.

  3. Injury Prevention: Distributes load evenly across the spine, minimizing strain.

  4. Movement Efficiency: Facilitates efficient and effective movement patterns.


Finding Your Neutral Spin:

  1. Lie Down: Start on your back with knees bent and feet flat.

  2. Pelvic Tilts: Gently rock your pelvis forward and backward, finding the extremes.

  3. Find Neutral: Position your pelvis between these extremes, maintaining a small natural curve in your lower back.


Incorporating Neutral Spin into Pilates Exercises:

  • The Hundred: Keep a neutral spine as you pump your arms, ensuring the lower back maintains its curve.

  • Roll-Up: Maintain control through each vertebra, avoiding collapse in the lower back.

  • Leg Circles: Stabilize your pelvis and keep your lower back neutral to challenge core stability.


Mastering neutral spin enhances Pilates practice, promoting better posture, core stability, and injury prevention. With consistent practice, maintaining a neutral spine will become second nature, transforming your overall well-being. Happy practicing!

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