Alignment in spine and pelvis

In Pilates, we are learning to keep aligned in all of the movements we make. We practice this throughout the different exercises so that we build muscular memory of how to stay aligned in our everyday movements. The more you practice alignment in your Pilates exercises, the more you will automatically engage good alignment without thinking about it in your everyday life.

Central to good alignment is what is known as neutral spine and neutral pelvis. When the spine and pelvis are neutral they present with aligned curves and angles that help the body maintain even weight distribution throughout the muscles of the body. When the spine and pelvis are out of alignment, uneven pressure and contraction happens in joints and muscles, which leads to imbalance in the body and eventually tension and pain.

The first step in finding alignment in your body is to take time to become aware of how you are in your everyday posture. The body scan that I lead in somatic movement classes helps you to build this awareness of yourself.*

Once you are aware and have felt what it feels like in your body to find alignment then you can work towards maintaining this throughout all of your Pilates movements. Pilates movements are designed to challenge your alignment so that your muscles become stronger and perform functionally to hold your body in a balanced manner while you move.

We all have weaknesses and places where we will be challenged to stay in alignment. This may be because of previous injury causing us to hold tension in some area, over-use or repetitive-use patterns, or even thought patterns which cause us to hold tension in a particular part of our body. Every body will be different. Through understanding how neutral alignment of your spine and pelvis feels, you will become aware of which areas are prone to becoming out of alignment when you move.

So what is a neutral spine?

Our spine has three natural curves in it. If the spine were straight it would not be strong against gravitational forces, so it is designed to bare weight through having curves. You can feel and observe all of these curves if you use your hands or take a look in the mirror.

The first curve is in our neck. The bones of the spine curve in at the neck between the base of your skull and the top of your shoulders. The second curve is much less pronounced and is in our upper back, where our ribs attach to the spine, this curve curves slightly outwards away from the body. The final curve is in the lower back area and again this curves in towards the body in the same direction as the neck curve.

Whether you are standing, sitting or lying when your curves are naturally curving and not overly flat or curved, then you are in neutral spine.

What is neutral pelvis?

The pelvis is in a neutral alignment when it is sitting straight up and down, neither tilted forwards, nor backwards nor is it lifting higher on one side than the other.

Because all parts of the body are connected, if your pelvis is not in a neutral alignment then your spine won't be either. So again, whether you are sitting, standing or lying, your are in alignment when your pelvis is in a neutral position.

*To build your body awareness, take a look at the free body awareness course I have here.