NEUTRAL SPINE
The neutral position of the spine is its "normal" position while the body is in all possible positions. It could be described as the position that respects the curves of the spine.
Looking at our spine from the front shows a straight line, in case there are no deviations. But if we look at it from the side, we will see that there are curves.
NEUTRAL PELVIS
Very important is the position of the pelvis when performing exercises in order to achieve body alignment.
The neutral position of the pelvis refers to the position of the pelvis when the anterior upper iliac spine on both sides of the pelvis as well as the pubic symphysis are on the same horizontal plane. In addition, both upper iliac spines must be in the same line with respect to the transverse plane. With this position we can compare and describe all the other positions.
Maintaining the neutral position during the exercises gains even more benefits:
- We encourage the development of pelvic muscle balance and the recruitment of the right muscles during exercise.
- It teaches us and enhances our effective posture and ideal alignment, which is very important for our everyday life.
- It relieves the pelvis of unnecessary stress while performing the exercises.
- It allows the legs to move at full range of motion, increasing flexibility in the hip joint. Flexibility of the hip joint allows for greater range of motion when flexing and extending the torso.
The stabilization of the pelvis is the result of the activation of the abdominal and pelvic floor, which leads us to a strong torso and better organization of the anterior and posterior part of the body.
A balanced pelvis acts as a support for the lumbar spine and is a proper base for the placement of the legs and feet.
An unstable pelvis carries the dynamics along the body upwards to the cervical spine and downwards through the legs.
Muscle imbalances in the pelvic region cause dysfunctions in various movement patterns throughout the body.
ANTERIOR /POSTERIOR PELVIS TILT
Standing
If the pubic symphysis is in front of the iliac spines, then we have posterior flexion of the pelvis. Otherwise, when the pubic symphysis is behind the iliac crests, we have an anterior flexion of the pelvis (lordosis).
Supine position
If the pubic symphysis is higher than the iliac spines then we have posterior flexion of the pelvis (imprinting of the spine). Otherwise, when the pubic symphysis is behind the iliac crests, we have an anterior flexion of the pelvis (lordosis).
ABDOMINAL SCOOP
It is an action of the abdominals which is mainly carried out by the transverse abdomen. It helps stabilize the torso while performing the exercises and gives the body the freedom it needs to be relaxed and flexible. This inward pulling of the abdomen is difficult to achieve because we have all learned to tighten it. It is even more difficult to maintain during exercise and especially when inhaling as the abdomen swells outwards.
Clearly, the assimilation of this energy is the result of practical training.
All exercises should be performed with the abdomen pulled, even those that involve lifting the torso forward (flexion), where the activation of the rectus abdominis is predominant, even at the extension of the torso although we are in a prone position.
SPINAL ARTICULATION
It is a movement of the spine that we find very often in the Pilates exercise book. It teaches the technique in which we try to move the spine in parts or during the expression "vertebra-vertebra". This movement improves the mobility of the spine, increases control during movement, and strengthens it throughout its range of motion.
- Pilates advises us to get up from the ground by mimicking the movement a cog makes when moving. He states that this kind of “rolling” tends to gradually restore the spine to its normal range, and even increase it.
To describe the movement of the imprint (
rolling), we usually refer to the trainee with the expression
"vertebra-vertebra" which, however, describes only the energy at the back of the torso. At the same time, reference should be made to the muscle group that performs the movement, the abdominals.
It would also be appropriate to use the expression
“we push the navel backwards and let our waist gradually touch the ground.” In this way we achieve the energy of imprinting and we refer to the muscles of movement, which carry it out.
C-CURVE
The dancer Martha Graham made the "revolution" in dance by developing the C-curve on the back (the Graham contraction). Before that, ballet dancers kept their backs straight and their chests high.
- Pilates was working with Graham and her dancers in his New York studio and it seems he was affected. Evidence that the C-curve in the spine is a key movement in the Pilates workout program. It is the movement of the spine which is carried out by contraction of the abdominal wall and anterior bending of the torso while, at the same time, the muscles of the back are stretched.
The C-curve becomes gradually in all three areas of the spine, lumbar, thoracic, cervical spine. Examples of exercises are roll up, roll over, spine stretch forward, etc.
HIP HINGE
The movement of the hip joint which is carried out with simultaneous contraction of the abdominal and dorsal muscles to keep the torso unchanged and to extend or flex the hip from a sitting position (e.g.neck pull).
