Neutral Pelvis and Neutral Spine: What are they and why do we care?! (theverticalworkshop.wordpress/2011/04/01/neutral-pelvis-and-neutral-spine-what-are-they-and-why-do-we-care/) When I started in Pilates, all I heard was “There is no such thing as neutral pelvis”. Well, that’s not so. It was told to me and us as a defense against a bit of ignorance because my teacher didn’t know what it is and didn’t know why it would be so valuable. Neutral Pelvis and the opportunity for Neutral Spine certainly exists and is essential to the health of…well, your entire you! And…your clients Let’s define: Neutral Pelvis is exactly the same thing in every human body: The alignment of the ASIS (Anterior Superior Iliac Spine – aka Hip Points) and the Pubic Bone in line with each other in the Coronal Plane. (Remember that the Coronal Plane is the plane that divides you in half creating front and back; anterior and posterior.) You can create this alignment when lying down, sitting up, kneeling and standing up. Everyone creates the same neutral pelvis. It’s just an alignment relative to these planes. However, saying “just” doesn’t give it the value it deserves. Neutral Pelvis is precious! Why? Because it allows for the opportunity of Neutral Spine. Neutral Spine is different in every human body; however it has the same elements: the natural and balanced curves of the spine when in Neutral Pelvis. When the pelvis is in its neutral position, it allows for the most amount of space between each vertebra as they are aligned in their natural curves. Coccyx – lordotic, Sacrum – kyphotic, Lumbar – lordotic, Thoracic – kyphotic, Cervical – lordotic. Each vertebra is shaped with slightly angled tops and bottoms so that they fit against each other (with the discs in between) to create these curves. When they have their curves and great space in between, then the nerves that flow out of your spinal cord and spinal column through the foramen (openings on the side of the vertebral column) and out your muscles and organs without impingement or resistance. We need as much space between adjacent vertebrae as possible. Discs help…a lot! But over time those disc degenerate and we need to use our muscles more than ever to separate our backbones. We can achieve Neutral Spine when the seat of the spine, the pelvis, is in its neutral position: Neutral Pelvis So, when you either remain in or pass through Neutral Pelvis, there is the opportunity to be in Neutral Spine and have lots of space between backbones aided by the sheer alignment of bones in their curves with those angled tops and bottoms working for us! Now, while, Neutral Pelvis is exactly the same in every person (ASIS and pubic bone in line with each other in the Coronal Plane), Neutral Spine is different for each individual. Naturally, the curves of the spine will be of a greater or lesser degree from one person to another. We must not try to set a Neutral Spine. It’s the height of each individual’s vertebrae and discs as well as his/her particular angles of the tops and bottoms of those vertebrae that determine the curves. However, with some rare exceptions, nearly all human spines have these curves in and out when in Neutral Pelvis…to some degree or another. We don’t set the curves, they exist and we work, with balance of muscles and effort of opposition to open those curves on all sides. Of course, life seems to push and pull and erase the curves of the spine. With all the imbalances of life that we develop over time and the constant pull of gravity, we end up tipping our pelvis one way or the other more often than not, tipping our shoulder girdle forward or back, smashing back in our knees or bending them all of the time…fighting to stay upright and eliminating the curves in our spine. Anterior Tilt when the ASIS is tipped forward of the Pubic Bone in the Coronal Plane creates a hyper-lordosis (of small or large degree) that ultimately eliminates the curves of the spine into one straight line with the sacrum and coccyx tipped strongly (as they are the posterior of the pelvis as well as the base of the spine). The most obvious of this is a pregnant woman. Posterior Tilt when the ASIS is tipped backward of the Pubic Bone in the Coronal Plane (tucked pelvis) with it’s habitually gripped rectus abdominus, and glutes erases the curves as well. Now, in life, we move through Anterior and Posterior Tilt. Our pelvis and spine are supposed to be able to pass through all different tilts and curves. Absolutely! However, we must also be able to pass through and stabilize on command in Neutral Pelvis so our poor spine can have the spacial glory of Neutral Spine every once in a while…if not more often. When you’re standing…Neutral Pelvis. When you’re sitting…Neutral Pelvis. Now, it’s Dynamic Stability we’re looking for. That is, we’re never anchored or holding but working with opposition in the action of maintaining Neutral Pelvis and allowing for Neutral Spine. And it’s not one set of muscles, but a multitude that must be in balance with each other to keep up this dynamic stability. Which muscles? Well, any that connect to your pelvis! That’s a lot! Your darned right! All of your abdominals, psaos, illiacus, quadriceps, hamstrings, adductors, all of your glutes, adductors, gracilis, obturators, gemelli…keep going! If it’s attached to your pelvis…it’s included. How about your spinal extensors, quadratus lomborum…keep going! Wait! That really is a lot! Yup. How do we train each muscle to be strong enough? That would take eternity! Well, that’s why we don’t spot train in Pilates and why it’s a process to work on multiple times a week for a lifetime. And it comes from Opposition. It’s all about the tailbone and sit bones reaching forward while the abdominals and lumbar spine reach back or down and up or whatever the situation…in opposition. This is not a held position. It is a constant balance of oppositional forces. First, it’s really important to know: Intermediate and Advanced clients work with neutral pelvis in the following exercises…NOT BEGINNERS! A client has to have a solid connection to his/her abdominals before she/he can even attempt to find this opposition and balance. Without a solid connection to the abdominals, your client’s back will go into spasm. This is NOT a beginner action. This is an intermediate action. To be taught with good support first and later challenged with only their own built-in support. So…opposition is the key! Opposition, making sure that the client is strong enough and that the client is finding this with his/her back body (sacrum on the mat, tailbone reaching long forward, lumbar spine reaching long back, but not bearing into the mat) while you look at his/her front body (ASIS and pubis in level with each other in the plane of the mat or wall…whether lying down or sitting or standing, etc.). This is not simple stuff, is it? So…practice on yourself, first…and for a long time before you go teaching this to your clients. And as me questions. Come take sessions so that you can feel it and hear it in reference to yourself. Where do we find opportunities to work in Neutral Pelvis in the Pilates workout: I must remind you: Neutral Pelvis is absolutely not for Beginner clients. Only intermediate and beyond. They must, must have a strong abdominal connection first! What do we do with Beginners? Just let them do what they do naturally: They tuck. They only have rectus abdominus available to them when they engage their abdominals…so they will naturally flatten engage that which will draw the pubic bone towards the sternum effectively tucking and flattening the lumbar spine. Fine. Great! This is what beginners do. Absolutely let them do it. Do not try to give them this refined opposition. Again…they will not be able to support it and will strain their backs. That’s for certain. Let your beginner clients tuck. Don’t cue them to…you don’t have to. They will do it naturally. And what does this mean if you’re used to asking your clients to “flatten your lower back into the mat” or “don’t arch”. It means that you don’t have to do that…because it’s compressive on the front/anterior of the lumbar spine. It’s not good for you or your clients. Naturally, you will do this as a beginner and that’s fine. You’re not a beginner for long, but later on, this compression is not good for you. It will compress your lower back which is bad for your discs, nerves, bones and muscles, not allow you to strengthen your abdominals and back muscles in balance or at all and hide true stretch of hamstrings and, truly, all muscles attached to the pelvis. (theverticalworkshop.wordpress/2011/04/01/neutral-pelvis-and-neutral-spine-what-are-they-and-why-do-we-care/)
Posted on: Sun, 21 Sep 2014 11:59:05 +0000
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