Neutral Spine Exercises

The "neutral spine" is a position in which the spine is in a natural position, meaning it is not bent or tense. The spine being neutral implies that your pelvis is also neutral and your natural curves are evident. Neutral spine means that the three natural curves of your spine naturally manifest themselves, showing a healthy spinal posture.

  1. Neutral Spine Position

    • There are three natural curves in your spine: cervical (top, near the neck), thoracic (middle, holding the ribs), and lumbar (bottom, just above the pelvis). To get to the neutral spine position, lay flat on a floor, keep your legs straight with the heels and the knees aligned, and keep your arms in a relaxed position beside your body. You don't necessarily have to have your legs straight to find the neutral spine position, but laying flat helps you get a feel for it. The important thing is, during the exercises maintain the spine with its natural curves. Once you understand the neutral spine position, you can learn exercises related to this position.

    The Hamstring Stretch

    • The hamstring stretch is an exercise that requires minimum effort. Begin by laying on the floor in the same position used to begin a sit-up (legs bent, feet flat on the ground). Get in the neutral spine position (as noted, the positioning of the legs is not important to the neutral spine position), and lift one leg, straightening it up in the air, holding your thigh with both hands. Remain in this position for half a minute, and then switch legs. Repeat the process about three times.

    The Pelvic Tilt

    • For the pelvic tilt, stay in the same starting position as that used for the hamstring stretch. Tighten your abdomen and at the same time push your back against the floor. This exercise requires some effort and should be repeated only three to five times, depending on your abilities.

    Hip Abductor Exercises

    • Leg and arm lifts help work the muscles that move your legs away from your body, called the hip abductors. Lie on the floor on one of your sides. Position yourself in the neutral spine position and maintain this position while tightening your posterior and raising it slightly off the ground, so that it is lifted vertically. This exercise is beneficial to the stability of your hips. However, it takes a bit more effort than you might think at first, so take it easy on the amount of repetitions you do with this exercise. As in the other exercises, try doing three to five repetitions.