The neutral position of the pelvis is of fundamental importance to maintain a correct posture in motor activity but also in everyday life. As we all know, the vertebral column is formed by natural curves: two concave and are called lordosis (cervical and lumbar) and two convex defined kyphosis (dorsal and sacral), the latter invisible to the naked eye. Having awareness and the ability to control physiological curves is important to perform the Pilates exercise program correctly, but as I said before, it is also important in everyday life. It can be easy to maintain the neutral position while walking or sitting, it will not be in the presence of efforts or weights to support and it is precisely in those cases that we will have to work to avoid causing injury.
But let’s see exactly what it consists of and how to correctly reach the position.
The neutral pelvis is sought by aligning the pubic bone with the iliac crests without ever making it protrude either forward (retroversion) or backward (anterversion), thus giving shape to a perfect triangle. This will allow, in the execution of the exercises, an adequate stress on the stabilizing muscles, to protect the back from any stress and to maintain correct postural alignment.
NEUTRAL POSITION IN VERTICAL STATION
In this position the weight of the body must be well distributed on the three points of support of the feet (first and fifth metatarsal and center of the heel) and the pubis aligned with the iliac crests. The arms are relaxed along the body, the shoulders are also relaxed. The leg muscles must not be strained.
NEUTRAL SITTING POSITION
In this position, we are very careful to sit on the ischium bones (highlighted in red in the photo) and, not on the sacrum, 🙁 keeping the spine with its natural physiological curves, trying to stretch it as much as possible.
Be careful not to push your chest out and keep your shoulders relaxed and away from your ears.
NEUTRAL SUPINE POSITION
In the neutral supine position, be careful not to flatten your back on the ground or arch excessively. The lumbar part must not touch the floor but follow the natural curve of the back without exceeding. At the beginning of the program, to facilitate neutral control, you can help yourself with a small rolled towel under your lower back
QUADRUPED POSITION IN NEUTRAL
Also in this position the physiological curves are maintained in their natural position by keeping the sacrum, the dorsal tract and the occipital area on a single line. The gaze is turned down between the two hands.
NEUTRAL PRONE POSITION
We are lying with our hands under the forehead, shoulders down and cervical vertebraewell aligned. In this position it is important that the lower abdomen does not yield towards the floor (transverse of the active abdomen) but remains in contraction without arching the back, precisely keeping the lumbar region in a neutral position.
Applying these concepts during a Pilates class is essential, but it will be even more so if you can manage this position in everyday life. 😉
See you soon!