Neutralise your spine

Hi All, Neutral spine is the natural position of the spine when all 3 curves of the spine — cervical (neck), thoracic (middle) and lumbar (lower) — are present and in good alignment. 4-spinal-curvew-adam Being able to maintain a neutral spine will help reduce stress and strain on the spine whilst doing everyday activities including walking and sitting. Neutral spine is the basis of many Pilates exercises due to the fact that maintaining the position helps to stabilise the spine reducing the risk of injury and back pain.


  1. Feel that you have some weight on 3 points of the foot, the ball, your heel and the outside border of your foot.
  2. Soften your knees.
  3. Imagine your pelvis as a bucket of water, tip the water out the front by tilting your pelvis forward and then tip water out the back by tucking bottom under and tilt pelvis back, neutral is half way between the 2 points of tipping.
  4. Lifting your breast bone, imagine a dagger under your diaphragm and lift off it.
  5. Show off your necklace, imagine you are wearing a necklace and want to gently pull shoulder blades together to open the nape of your neck.
  6. Retract your neck (not too much) imagine pushing the back of your neck gently into a wall and tucking your chin slightly.

standing-posture1 The more you practice achieving a neutral spine the greater the chance it will become your natural spine position. To remember to practice your neutral spine and maintain good posture click on the image below, print it off and place it on your desk or save it as a screen saver. Keep Calm-page-0  

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