How to get Neutral spine alignment in daily life and workouts?
We focus a lot on alignment in our classes. Right alignment is key when it comes to performance and success in your workouts and once you start paying attention to it you will realize how much you can get out of the workouts just by getting the alignment right. It is all about just connecting to your body and mindfully finding the right alignment without forcing your way into it.
What is Neutral Spine Alignment?
The most important alignment to pay attention to in any workout and your daily life is a neutral spine. Neutral Spine Alignment is when your pelvis, rib cage, and skull are in alignment with each other. Your goal should be to practice a Neutral spine and try to maintain it throughout a workout and in your daily activities. The natural curves will protect the spine, allow for optimum breathing and support proper muscle activation.
How to get Neutral Spine Alignment?
Start by finding a standing position. Equal weight on both legs, standing with legs hip distance apart.
Tilt your pelvis (not tuck) to get your lower back into a neutral alignment. Use the core to help you and find a connection between the ribcage and the hip bones.
Open up your chest, roll the shoulders down and back and aim for getting your shoulders in line with your hip bones
Find the length in the back of your neck and reach up from the crown of your head.
The chin goes in so you aim for the ears above the shoulders. Gaze forward.
What are the benefits?
Once you start paying attention to your Neutral Spine Alignment it will be easier for you to start performing the exercises even better with better engagement in your muscles. If you are unfamiliar with this position practice it a few times (see video here for better explanation) and with time start implementing it more into your workouts as well. Remember that this is not about forcing it, your body should softly find the position and you should be able to maintain it while breathing and moving through your workouts.
Hi! I'm Sara, the founder of Withsara. I have been a fitness group instructor, Barre teacher and Yoga teacher for over 10 years. I am also a certified Nutritional Health Coach from IIN in New York, USA.
After giving birth to my two beautiful daughters, I have had to build up my body twice after my pregnancies. With my experience, I have created a workout that is a great combination of low impact, functional movement, pilates, barre, and yoga. It builds up deep core strength, creates sustainable and lasting change, relieves physical tension and mental stress, and gives you an overall healthier and happier body.
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