Pelvic Neutral: Start
Before we can find “Pelvic Neutral” alignment, we need to explore the full range of pelvic tilt.
- Lie down in the Relaxation Position
Pelvic Neutral: Action
Caution! Do not push your pelvic tilt beyond the level of mild discomfort!
The first thing we are going to do is explore the full range of pevic tilt.
The "pelvic clock face" is now looking straight ahead. This is Pelvic Neutral!
- Imagine there is a clock face attached to the front of your pelvis and looking forward.
- Make your clock face "look upward" toward your head by tilting your pelvis so
that 6 o'clock is higher than 12 o'clock. Hold, and take a couple of shallow breathes.
- Now make your pelvic "clock face" look downward by tilting your pelvis so
that 6 o'clock is below 12 o'clock . Hold and take a couple of shallow breathes.
- Now come back to the centre of your pelvic range of movement. You should
still have a small natural arch in your back (not quite enough to get your
fingers under). Relax, and get the feel of pelvic neutral into your mind!
(Pilates Pelvic Clock & Pelvic Alignment Exercises, Scroll right>>>>....)
(1) Relaxation Position
(2) Clock Looking toward 12
(3) Clock looking toward 6|
|(4)Clock looking straight ahead
What this Exercises do:
- Places the joint between the hips and the spine (lumbo-sacral joint) at its mid-point.
- Teaches the feel of pelvic neutral.
You and your body do not automaticaly know a joint's strong middle point, but they can be taught!
- This is the first of the pelvic alignment exercises!
- The lumbo-sacral joint is one of the most vulnerable joints in the body. 50% of lumbar
disc herniations occur at this point!
- All joints are strongest and least prone to damage at or around their “mid-point”.
The lumbo-sacral joint is no exception to this rule!
Further information on Pelvic Alignment Exercises, refer:-
"Left Looking, or twisted Pelvis"
© Bruce Thomson EasyVigour Project
- Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes;
Publ. Mosby 2002
- The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/