Neutral Spine

Like any good Pilates teacher I will begin with my definition of neutral spine. Neutral Spine is the place where all of the vertebral disks align parallel to each other; where the curves of the spine can provide effective shock absorption, and the muscles and connective tissue around the spine are balanced. It is the place where the spine is at once the most stable and resilient. Now its pretty impossible to to see the disks with the naked eye, so I rely on a formula that should approximate proper disk alignment, knowing that everybody is different, and gaining a look inside via x-ray, or MRI, when clients have them.

The spine has 3 large bony masses attached to it; pelvis, ribcage, and skull. The centers of gravity and plumb lines of all 3 masses should align with each other for neutral. In the pelvis, generally I look for the ASIS and the pubis to align on the same plane, a small secondary curve in the lumbar area, and the most efficient use of the psoas. In the ribcage, I look for a primary curve where the apex is around T10 or so, a secondary curve in the neck that begins around T1, and the top of the sternum and the rib margins of ribs 7-9 to align more or less on the same plane. In the skull I look for the face to align so that the forehead and chin are roughly on the same plane.

Over all I begin with the idea that, if standing, the ear, armpit, the mid point of the side of rib9, the head of the femur, and the cuniforms of the foot align; where the top of the sternum, rib margin, ASIS, and pubis align; and the occiput, T10 and the sacrum align. Using this as my model I allow for individual adjustment form body to body.