How to Find Neutral in Pilates
Lie on your back., Bend your knees and place your feet flat on the floor or reformer., Relax your arms to the sides., Feel for the natural curve in the small of your back., Draw in your abdominal muscles., Proceed to performing exercises.
Step-by-Step Guide
-
Step 1: Lie on your back.
If you need neck or head support, place a thin cushion under your head. -
Step 2: Bend your knees and place your feet flat on the floor or reformer.
Your feet should be parallel, toes facing straight forward, and in line with your hips. , There should not be any tension present in your shoulders, so remind yourself to relax them.
You can place your hands on your abdomen if you wish to feel the effects of the movements on your abdominal muscles and region. , It should not be too wide nor should your back be flat against the floor.
Another person should only be able to pass a flattened hand under this curve.
The extent to which some of your spine does not touch the floor varies from person to person, depending on your spine curvature and other physical elements. , They should come gently up toward your spine without moving the spine or pelvis.
Hold them tight and firmly. , After any exercise started from neutral, always return to it.
Check that you can feel the slight curve in the small of your back, your spine long and relaxed. -
Step 3: Relax your arms to the sides.
-
Step 4: Feel for the natural curve in the small of your back.
-
Step 5: Draw in your abdominal muscles.
-
Step 6: Proceed to performing exercises.
Detailed Guide
If you need neck or head support, place a thin cushion under your head.
Your feet should be parallel, toes facing straight forward, and in line with your hips. , There should not be any tension present in your shoulders, so remind yourself to relax them.
You can place your hands on your abdomen if you wish to feel the effects of the movements on your abdominal muscles and region. , It should not be too wide nor should your back be flat against the floor.
Another person should only be able to pass a flattened hand under this curve.
The extent to which some of your spine does not touch the floor varies from person to person, depending on your spine curvature and other physical elements. , They should come gently up toward your spine without moving the spine or pelvis.
Hold them tight and firmly. , After any exercise started from neutral, always return to it.
Check that you can feel the slight curve in the small of your back, your spine long and relaxed.
About the Author
Brenda Gonzales
Brings years of experience writing about DIY projects and related subjects.
Rate This Guide
How helpful was this guide? Click to rate: