Neutral Pelvis is a term often referred to during Pilates and relates to the position of the pelvis when standing, sitting or laying down. Generally it is reference to a position we are trying to start from and/or maintain during an exercise. Not all Pilates exercises involve being in a neutral pelvic position however it is a crucial concept to learn that will enhance your entire practice!
An excerpt from 'Pilates Anatomy' by Rael Isacowitz and Karen Clippinger defines neutral pelvis as " when in a neutral alignment, each ASIS (the top projections of the front of the pelvis) is aligned vertically with the pubic symphysis (the front of the lower pelvis). In this neutral position, the lumbar spine is also generally in a neutral position, exhibiting its natural curve, not a diminished or exaggerated curve"
The easiest way to find a neutral pelvis is to lay on your back with your knees bent, feet flat and hip distance apart. Place the heel of your hands on the hip bones at the front of your pelvis and your fingers toward your pubic bone - imagine creating a 'flat triangle' with your hands. Visualise having a drink resting on the triangle then bring the pubic bone towards the face, or 'tuck' the tailbone away from the floor, allowing the lower back to flatten into the mat - as the pelvis tucks the 'drink' will tip out one way (posterior tilt). Then draw the pubic forward, away from the face or think of the tailbone dropping back towards the floor and imagine the drink spilling the other way (anterior tilt). Do this several times feeling the changes in the position of your spine, noticing where your hips and pubic bone are in relation to each other. Once you have noticed the differences come back to a place where your triangle feels flat and where the natural arch of your lower back is present. This is somewhere between a posterior and anterior tilt and the position can vary from person to person but ideally there is some space between your low back and the floor.
Benefits of understanding and being able to achieve this position are:
increased stability of the pelvis
more effective core activation and strengthening
deeper awareness of posture and alignment
balanced muscular development of the pelvic complex
While maintaining a neutral pelvis in some exercises is ideal, there are exceptions to this. For example when performing a chest lift (an exercise to lift the head and shoulders off the mat using the contraction of the abdominals) If someone is new to this movement it may place too much strain on the lower back trying to keep the pelvis neutral. In this instance initially working with a slight posterior tilt is more beneficial until adequate strength and control has been achieved. There are also some spinal conditions where this principle would apply.
Go to the video section of the website for some great five minute tutorials that begin with finding neutral pelvis and progress by adding movement while maintaining the position. https://www.carolineclosepilates.com.au/videolibrary
Until next time, stay well, be happy
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