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Finding Neutral Alignment
Neutral is thought to be the natural position for the spine exercising this way allows the body to work the way that nature intended with no muscular imbalances.
However as we go through life for a variety of reasons, good posture can be "forgotten" and bad habits can take over. This in turn can lead to chronic back pain, injuries and muscular imbalances to name but a few. But even something as simple as correcting posture and learning how to hold neutral can benefit most people.
Finding neutral alignment standing
- Stand with your feet parallel hip width apart, rock slightly side to side then front to back until you find your weight evenly balanced. Knees should be directly over ankles
- With hands on your hips, round your back slightly and tilt pelvis back, then tilt forwards gently slightly increasing curve in lower back. Continue tilting each way making the move smaller each time, in the centre of this is neutral so you are neither tilting forward or back. Imagine your tailbone pointing towards the floor.
- Holding this position visualise a piece of string on your head pulling you up towards the ceiling lengthening your spine. As you do this keep your chin gently towards you so it does not "stick out"
- Lift both of your shoulders towards your ears then gently release them, leaving your shoulders as far away from your ears as possible without forcing them down .Try this a few times until they feel relaxed then imagine a connection holding your shoulder blades lightly towards each other.
- Holding this position should not feel tense or forced shoulders should be relaxed arms resting by your sides
- Last of all, holding all of the above gently pull your navel towards your spine without rounding the lumbar spine, think of 20-30 % rather than maximum contraction. As you do this you are activating the deeper abdominal muscles which work best at 20-30 % of max.