The definition of neutral spine is to allow for the natural curve in your low back rather than flattening it out.
To find this position, lie on your back with your knees bent and feet one foot apart. Place a pillow between the knees to maintain proper pelvic alignment. You should feel a lengthening from the top of the head, down to the base of the spine. Make sure that both hip bones and pubic bone are level.
Landmarks for neutral spine are:
- T8 vertebrae and pelvic plate (tail bone) - posterior placement
- xyphoid notch and pubic bone - anterior placement.
Once you have found this position, you are ready to incorporate diaphragmatic breathing with pelvic floor work.
Strengthening the abdominals with sit-ups or spinal curls
Lie on your back with knees bent and feet on the ground (one foot apart). Put a cushion between your knees (not to squeeze but to stabilize your pelvis). Place hands behind your head or on the top of your thighs.
Breathe in to prepare and as you breathe out draw the navel to the spine and life your shoulders off the floor/or walk your fingers up your thighs toward your knees letter your head and shoulders curl off the floor. As you lift higher, keep navel pressed to the spine. If the navel starts to pop out you have lifted to high.
Hold this lifted position and take a breath in, and then slowly roll down, returning to neutral spine. Do 10 of these.
Remember your pelvic floor and diaphragmatic breath as these are essential for core work.