Find Your Unique Neutral Spine

Find Your Unique Neutral Spine


What an easy way to find my unique neutral spine based on my pelvic tilt?



Each person has a unique pelvic position that results in their neutral spine. Here we’re going to breakdown our favorite way to find this position. The first step will be to get a feeling of how our pelvis moves:

  1. Sit down in a chair away from the back rest (back unsupported)
  2. Place hands on top of pelvis to feel it’s movement with next stretches
  3. Round out lower back as much as possible
  4. Arch lower back as much as possible

Now that we have felt how is moves we can progress to finding your unique positions:

  1. Place one hand on stomach and other on lower back
  2. Round out lower back as much as possible (extreme posterior pelvic tilt)
  3. Arch lower back as much as possible (extreme anterior pelvic tilt)
  4. Round lower back to slightly lesser than in step (2)
  5. Arch lower back to slightly lesser than in step (3)
  6. Repeat step 4 and 5 until you find the “center”

Your “center” between the extremes of anterior and posterior pelvic tilt will be the position that will result in a neutral spine. This position may feel uncomfortable for you because most of a us don’t perform everyday activities such as sitting and standing in it. However, we want to constantly work to get into this position and maintain it throughout our day in order to obtain all of the benefits from Neutral Spine. Not only do we want this position in everyday life, we want it during our training to prevent injury and get the most out of it!


Our next post with explain what the Transversus Abdominis is and how it relates to our Pelvic Position/Neutral Spine.

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