Standing Neutral Spine
To stand Neutral, stand with your feet hip distance apart. Be sure that the body weight is evenly distributed between the feet as well as between the front and back regions of the foot. If you are correctly standing in neutral spine position your body will properly balanced on either side. Stand in front of a mirror and check that the knee, ankles, hips are aligned. Feel for the tail bone, which should be point downwards. The chest should be lifting up and the should should be back down.
Correct posture is important for good health. Why? Good posture will aid in spine flexibility, avoidance of degenerative processes such as arthritis, prevent injuries, increases range of motion, assist in the maintenance of energy levels and allows us to move more efficiently. Pilates is one of the best ways to improve your posture because it trains us to use our core strength instead of using our superficial muscles, not just during exercise, but on a day to day basis. The core is made up of four major muscles: The Transverse Abdominus (TA), the Pelvic Floor, the Diaphragm and the Multifidus. Pilates emphasizes the benefits of using these core muscles for correct posture and just how necessary it is to activate them. Different people have different postures and if not improved they could cause health problems with age.
Correct posture is important for good health. Why? Good posture will aid in spine flexibility, avoidance of degenerative processes such as arthritis, prevent injuries, increases range of motion, assist in the maintenance of energy levels and allows us to move more efficiently. Pilates is one of the best ways to improve your posture because it trains us to use our core strength instead of using our superficial muscles, not just during exercise, but on a day to day basis. The core is made up of four major muscles: The Transverse Abdominus (TA), the Pelvic Floor, the Diaphragm and the Multifidus. Pilates emphasizes the benefits of using these core muscles for correct posture and just how necessary it is to activate them. Different people have different postures and if not improved they could cause health problems with age.
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The power house
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In recent years, the term core strength, has become more well-known and is used somewhat interchangeably with the powerhouse, but they are not exactly the same. Let's explore the differences and what powerhouse means in Pilates.
What is the Powerhouse in Pilates? The powerhouse area of your body goes from the bottom of your ribs all the way to your hip line. It includes the abdominal muscles, low back muscles, pelvic floor, muscles around the hips, and the glutes (butt muscles). Powerhouse muscles work together to form a supportive corset for your trunk. They stabilize, but they also create the big moves we make. And they give those moves their dynamic strength. Joseph Pilates emphasized this area of the body in the program of training he designed. All Pilates move start in the powerhouse. The first thing to think about is to lace the top of your ribs together and draw your navel towards your spine. Taking a deep lateral breathe will activate your diaphragm and activate your abdominals. Now, give yourself a good lift of your pelvic floor (think of when you are desperate, in need of a restroom and have to hold everything in, or another way is to think about being hit in the tummy and you clench. it’s a bit vivid but the visual works) and viola, your powerhouse is engaged. Pilates Exercises are designed to develop your core muscles using resistance training and controlled movement. These exercises are the result of nearly a century of practice and research developed in the early 1900s by Joseph Pilates.The powerhouse is one of the most important, exciting concepts in Pilates training. |
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Pelvic tilts are an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals. They are a good preliminary exercise for those seeking low back pain relief, and they feel great because they give your back a little massage.
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Namaste
Leisa Timms
Your Online Personal Trainer
Coach and Mentor
Leisa Timms
Your Online Personal Trainer
Coach and Mentor
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