When the spine and pelvis are in ideal alignment, the position is often referred to as “neutral.”
Regarding the pelvis, a neutral position maintains the lumbar curvature of the lower back without overarching the back or the feeling of gripping in the hip flexors. The hip bones (anterior superior iliac crest) and pubic bone should be level.
When lying on your back with your knees bent and feet flat on the floor, here’s the easiest way to check for a neutral pelvis:
- With your palms facing out, bring the fingertips of both hands together, with your pointer fingers and thumbs touching to create a triangle.
- Rest the heel of your hand on your hip bones, and your pointer fingers on your pubic bone.
- Look down at your hands. The triangle you created should be level, with the heel of your thumbs (hip bones) and fingertips (pubic bone) on the same plane. You’ll have a small space under your lower back.
Maintain a neutral position in the pelvis as much as possible when performing these exercises. Practice using your breath (specifically the exhale) to draw your abdominals in to support this position.
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