Neutral vs Imprint
If you have ever taken a Pilates class, you have probably heard your instructor cue “neutral pelvis” and/or “imprint spine”. Let’s explore the differences between the two.
The term “neutral spine” refers to when your torso is stacked a certain way to reinforce the spine’s natural curves. While looking at the above spine illustration, notice that there are four curves in the spine:
Lordotic curve (curves forward) at the cervical spine (back of neck)
Kyphotic curve (rounds backward) at the thoracic spine (where the ribs live)
Lordotic curve at the lumber spine (low back)
Kyphotic curve at the sacrum (tail bone area)
When we have these natural curves, our spine works optimally. And when these curves are not naturally aligned sometimes discomfort results.
Examples of common dysfunctions:
When the curve in the back of your neck becomes excessively curved forward, we call it “forward head posture”. The weight of the head causes tension in the back neck muscles.
When the curve at the back ribs becomes too rounded and your shoulders begin to round forward, poor posture results. Poor posture increases the pressure on the spine, causing weakened muscles and nerve strain, and often leading to radiating pain in the arm.
Often an excessive curve at your low back causes low back tightness and discomfort. Low back pain is one of the most prevalent medical complaints. 7.5% of the global population suffers from it at any given time. In my May article Low Back Pain, I explore various effective methods to help ease discomfort.
That is where the exercises of Pilates equipment truly shine. Most Pilates movements work on strengthening the muscles of the torso to help support the spine to work optimally.
Here are a few examples:
Cervical spine: chin nods. My Neck Pain article goes through detailed ways to help strengthen the deep flexors on the neck.
Thoracic spine: back rows and arm extensions. Here at PLS, we focus on building strength and endurance in the postural back muscles. My Scapular Retraction article goes into detail on how to optimize movement in those exercises.
Lumber spine: In my recent article from July titled Lumbopelvic Stability, I explain which trunk muscles make up the inner and outer units of the core and how both play an important role providing a strong powerhouse. Additionally, I demonstrate a great beginner technique called “bracing”, which activates your core when you lift something heavy.
This article will focus on the lumber spine in more detail.
While neutral spine works well for many exercises—like squats, lunges, bird dogs, foot work, feet in straps—for many clients I often cue slightly imprinted spine for certain Pilates movements. Each client’s lordotic curve in their low back is unique, so this rule is not for everyone, but from my experience most benefit from an imprinted spine, especially in chest lifts and when legs are not being supported.
A slight imprint engages the rectus abdominus and obliques, which stabilizes the pelvis during challenging abdominal work. For example: in planks, most of my clients (myself included) feel better in a long spine/ slight imprint in the low back. Another example: leg lowers. When we engage the outer units of the core and slightly imprint the low back the pelvis becomes stiff and stays still while the arms and legs move to challenge the entire trunk.
Click the first picture to view a 1.5 minute video to learn the subtle difference between neutral and imprint. Click the second picture to view a 3 minute video to learn how to find your unique neutral spine.
Next time you’re working out during your Pilates session, pay attention to what your pelvis is doing. Is it still while you move your legs? That is great! Are you able to maintain your neutral through out challenging exercises, or do you end up over arching your low back? If you over arch your low back, depending on the exercise, I recommend focusing on maintaining a slight imprint and shortening your range of motion. Does your low back feel like it’s struggling to support your torso? Then maybe try a slight imprint next time to see if it makes a difference. Send me an email to let me know!
