Diving Deeper
In the world of Pilates, precision matters—especially when it comes to understanding key anatomical terms. One pair of concepts that’s often misunderstood, even by seasoned practitioners, is neutral spine versus neutral pelvis. Though closely related, they are not the same. And knowing the difference can be a game-changer for teaching effective, safe movement.
Understanding the Basics: Two Structures, Two Alignments
Let’s start with some clear definitions:
Neutral spine
Refers to the natural alignment of the spine’s three curves—cervical (neck), thoracic (mid-back), and lumbar (lower back). In this position, the spine is neither overly flexed nor extended, allowing optimal load distribution and support.
Neutral pelvis
On the other hand, describes a position where the anterior superior iliac spines (ASIS) and pubic symphysis are vertically aligned when viewed from the side (sagittal plane). This alignment helps avoid excessive anterior (forward) or posterior (backward) tilting of the pelvis.
It’s easy to see why these terms are often used interchangeably, but doing so blurs an important distinction. While the spine and pelvis work together in movement, they have unique roles and can function independently within that dynamic system.
Movement Principles: Cooperation Without Confusion
The spine and pelvis coordinate like dance partners, each contributing to movement while maintaining individual integrity. For example, during spinal flexion—like in a classic Pre- Pilates “curl-up”—the thoracic spine flexes while the pelvis can remain in neutral. This highlights an essential movement principle: while the spine may move, the pelvis doesn’t necessarily have to follow.
Misunderstanding this relationship often leads to compensatory movement patterns, unnecessary strain, or ineffective engagement. Clarity here supports better biomechanics and helps prevent injury.
The Curl-Up: A Case Study in Coordination
Let’s explore this concept through a Pilates staple: the curl-up or head and chest lift. This seemingly simple movement showcases the elegance of controlled biomechanics:
1. Thoracic Flexion
The upper back (thoracic spine) flexes to lift the chest, driven primarily by the abdominals and supported by the obliques. Importantly, this flexion is isolated.
2. Neutral Pelvis
The pelvis stays relatively still, avoiding tilting. Achieving this requires balanced activation of the abdominal muscles and hip flexors, which stabilize the pelvis against motion.
3. Lumbar Spine Adjustment
As the thorax lifts, the lumbar spine naturally reduces its lordotic curve, softening into a flatter back. This segmental flexion is initiated by the rectus abdominis, pulling the ribcage toward the pelvis.
This movement teaches vital Pilates principles: isolation of spinal segments, core control, and the balance between mobility and stability. When done well, the curl-up builds strength without compromising spinal health.
When Active Imprinting Helps:
If a client struggles to lift the chest without arching the lower back—or if their hip flexors are doing too much work—an active imprint cue can guide them to find proper support. This becomes especially important when the head remains down and the legs are extended, as the lumbar curve may deepen without the natural flexion offered by a chest lift.
A Note for New Teachers: Language Matters
For those beginning their teaching journey, this distinction between neutral spine and neutral pelvis may feel subtle at first—but it’s critical. These terms are often casually conflated, especially in social media or informal discussions. But in the Pilates studio, precise language leads to precise movement.
When we understand and communicate the differences clearly, we empower our clients to move more intelligently. We also reinforce Pilates’ foundational principles: alignment, control, and mindful movement.
Donna’s Takeaway Tip:
Think of the spine and pelvis as teammates. They work in harmony, but they each have their own job. Teaching from this perspective helps build better movement patterns, stronger core engagement, and fewer injuries—all while honouring the brilliance of the Pilates method.
Donna has been a Pilates teacher for over 30 years. She is an Exercise Physiologist and has consulted with industry bodies (APMA/PAA) and presented both in Australia and internationally. She continues to advocate for the Pilates Method as a stand-alone profession and believes in the further education of Pilates professionals to further aid the future growth of the Pilates profession.
You can contact Donna at dandon3103@gmail.com
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