Article: The Beauty of a Neutral Pelvis

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The Introduction to Allegro (reformer) Workshop is designed for people who have never studied on an Allegro Pilates reformer or need a refresher course. This workshop is an excellent way for new students to experience Pilates using an Allegro. Students can take this class as many times as needed until they are prepared for the Allegro Pilates class.

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The Beauty of a Neutral Pelvis

by James Crader, Energetic Care Instructor

A few key concepts rule a successful personal Pilates practice. None are more important than the concept of a neutral pelvis. Pilates Instructors often speak of a neutral spine, pelvis, shoulders, and such. But what does that truly mean? Neutrality is the concept of a strong, flexible, stabilized joint or region. Neutral Pelvis refers to a pelvis that is not too far in either anterior or posterior rotation. To give you a visual, anterior rotation of the pelvis is commonly known as "sway-back." While posterior rotation is a less common misalignment, I have found a majority of my clients who depict this symptom are women who wear high-heels a majority of the time, or anyone who overuses the hamstring muscles. Posterior rotation is a lack of most of the natural lower-lumbar curvature.

Being able to find neutral pelvis is essential to a quality Pilates routine. In short, to find neutral you activate the transverse abdominus contracting it midline, while consciously bringing the belly button into the spine (not a sucking in of the gut, but a conscientious contraction). Then engage the pelvic floor, and the lower portions of the rectus abdominus to bring the tail bone slightly under and forward. Hold the position in place by contracting the multifidus muscles within the low-back for support. I know it reads like a lot of directions, but the process is very visual and experiential, and the instructors of Energetic Care would love to help you find your neutral pelvis.

Neutral pelvis is necessary within a Pilates routine, because it gives the muscles a static point from which to contract. I often use the visual of a resistance band. We've all seen them, those rubber-band looking devices gyms and physical therapists use. To use one, you have to hold both ends, or tie one side off to a stabilized static surface. If you were to pull on one end and let the other flop around, it wouldn't be a very good workout, would it? That same concept is what we're trying to achieve with concern to the core and neutral pelvis. A neutral pelvis also protects the back from over-exertion and extension. Beyond its use in Pilates neutral pelvis is an exceptional body memory to adopt, and that's why we stress the concept throughout the entire Pilates program. Within neutral pelvis many low back pains, hip congestion and pain, ankle disorders, and knee problems seem to alleviate. And really, we just look better with a neutral pelvis. Give us five minutes to teach you neutral pelvis, and we'll show you how to look five pounds thinner.

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