Hey everyone! Welcome to my blog, where we’re diving into the fabulous world of Pilates. Today, I’m super excited to share a simple yet crucial tip: finding your neutral spine while lying down. Whether you’re a Pilates pro or just starting out, this guide will help you master that perfect alignment. Plus, I’ve created a video to make it even easier. Let’s get started!
Why Finding Your Neutral Spine Rocks
Keeping a neutral spine is key for great posture, a strong core, and avoiding injuries. It’s all about maintaining the natural curves of your back – think of it as setting a solid foundation for all your Pilates moves.
Step-by-Step Guide to Finding Your Neutral Spine
1. Get Cozy on Your Mat
• Lie down on your back on a comfy mat. Bend your knees and place your feet flat on the floor, hip-width apart. Let your arms relax by your sides.
2. Rock That Pelvic Tilt
• Arch Your Back: Exaggerate the arch in your lower back, creating a little bridge between your back and the mat.
• Flatten Your Back: Press your lower back into the mat by tilting your pelvis up towards your ribs. Feel that connection with the mat.
• Find Neutral: Your sweet spot is right in between – a natural curve in your lower back with a small gap between it and the mat.
3. Hands-On Check
• Place your hands on your hips. Your goal is to keep the bony parts at the front and back level. Feel that balance!
4. Feel the Natural Curves
• Cervical Curve: A slight inward curve in your neck.
• Thoracic Curve: A gentle outward curve in your upper back.
• Lumbar Curve: A slight inward curve in your lower back. Keep that tiny space between your back and the mat.
5. Engage Your Core
• Lightly pull your navel towards your
spine. This keeps your pelvis stable and helps you maintain neutral spine.
6. Keep Checking In
• Regularly check your alignment. Use a mirror or a partner to make sure you’re holding that perfect neutral spine.
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