NEUTRAL SPINE

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WHAT IS NEUTRAL SPINE? 


Neutral spine is the position of the spine where every joint is held in optimal position, allowing an equal distribution of force through the entire body structure. In neutral spine the body is in a natural upright position where the spine retains its natural curves. 

DETERMINING ‘NEUTRAL SPINE’ IN STANDING POSTURE 


Stand with the back against a wall, feet hip-width apart, in alignment with the knees. Rotate the bottom of the tailbone forward, under the body, into a full pelvic tilt (this position will straighten the curve in the low back). Now rotate the hips so the tailbone is pointing in the opposite direction, away from the buttocks (this position will increase the curve in the lumbar spine). These two points represent full lumbar flexion/extension range, and neutral, of course, is in the middle.

Repeat this movement several times slowly decreasing the range between both points until the middle (neutral) is found. Another way to find this neutral space is to place the palms of the hands on the outer edges of the pelvis with the finger tips below the navel or on the pubic bone. The objective is to pivot the hips back and forth until the palms of the hands are absolutely perpendicular to the mat. When neutral spine is isolated the abdominal muscles and multifidus spinal muscles (the CORE) are engaged together with equal effort. NEUTRAL SPINE To maintain this neutral position, the deep and often weakest transverse abdominis muscle must be activated. Gently pull the navel up and in, contracting the lower abdominal muscles, to activate this muscle. 

 Vishal Yoga Life