12/19/2021
This is a great read and explanation!!!!
While “neutral spine/“neutral pelvis” is not terminology I use in my teaching of our dynamic movement system (i.e. Pilates), I recognise that it is a divisor in the community that could use some peaceful discourse (a ‘neutral zone’, as it were. 😉)
About 5 years ago I read an article that mentioned this idea of a neutral “zone” rather than a static position (which I never agreed with, saw much damage from, and spent years of physiological study working to clarify in my own mind.) Side note: Same goes for “imprinting”. Neither of these terms were used in all my training with Romana.
I like the idea of zone that we move THROUGH rather than a place to land or live in. We are dynamic movers and Pilates is a dynamic system based on ‘natural, normal movements’ and ‘spinal flexibility’, none of which occur without moving through the entire range of spinal potential and possibility.
Malleable minds help create malleable bodies.
✌️
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REPOST:
“Neutral” spinal position is a range, not one specific rigid structure.
For most people, cues to stiffen their core and maintain this neutral posture when lifting will often be helpful in promotion optimal performance and decreased risk of injury.
But what about yellow or red?! Will you die or instantly herniate a disc?
No. In fact some strength athletes often set their backs within those zones during lifts (for example, you can’t lift an atlas stone with a neutral spine!!!). So for a powerlifter or strongman without a history of back injury, stiffening the spine within the yellow or red zones isn’t extremely dangerous if the majority of motion occurs about the hips.
However, what we often want to avoid is excessive MOVEMENT and changes in spinal alignment under load (moving from green into red during the pull of a deadlift for example). Over time, load + repetition of dynamic movement in and out of these ranges can increase risk of injury.
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