Taking a Look at the Basics
Pilates Set Up
Neutral Spine
Neutral spine is a fundamental part of the technique. It is primarily about trying to use the spine as it was originally designed. By strengthening the body around neutral a person has more power with which to perform everyday activity and is less likely to suffer from back injury or deterioration of posture.
The neutral spine can be practiced in both standing and lying. If you can stand with your feet a comfortable distance apart and knees slightly soft try to imagine the pelvis is a bucket of water and try to isolate the pelvis. Tip the bucket gently forward and back so the imaginary bucket is spilling water out of the front and the back. Gradually make the movements smaller until the water no longer spills and you have located a midway point between forward and back.
Lying on your back with your knees bent, feet hip width apart and knees in line with hip bones, gently flatten your back into the floor then arch your back in an exaggerated way move between the two points until you find the halfway point and hold it, this is your neutral spine.
Centring
In order to maintain the pelvic position you need to engage the deep abdominals. Imagine you have a belt around your waist, pull the belt into the tenth notch – as tight as you can go. Then relax until there is no tension on the belt. Revisit the tenth notch and release to the fifth notch, then release 2 more notches this is your 30% or mild engagement. Release again to nothing and try to go straight to 30%, try to maintain this through out your Pilates movements.
Breath
To allow you to maintain that mild engagement the breathing must be directed into the back, rib cage and upper chest. If the breath is too low in the chest then the tendency will be to lose the neutral spine and increase the chances of the ribs being able to lift and flare up. If you place your hands together resting on your rib cage with your middle finger touching. As you breathe imagine your rib cage is stretching out to the side without the shoulders rising. Your back should expand and your fingers should separate and return as you breath out.
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