One of the first “exercises” I have almost all clients do is demonstrate to me what they think a neutral spine is. Generally we’ll do this in a quadruped position (on all fours) but the goal is to understand what a proper spine position feels like so it becomes easier to apply to almost every exercise we do. My goal is to get an immediate correction when I cue someone to “find neutral”. For most people this won’t come naturally so here’s a quick tip to help you understand what it should feel like.
This picture is of a person doing a “cat-camel” exercise which you may or may not have seen before. The middle picture is a good demonstration of a neutral spine. This is the exact method I use to teach core positioning. Here’s how it’s done:
1. In a kneeling position, round your back over as far as you possibly can (camel)
2. Next, create as much of an arch as you can so your belly button is as close to the ground as you can get it
3. Finally, find the middle!
That’s it! By finding the middle of these two extreme positions you are going to be very close to your neutral spine position. Pay attention to what it feels like…now try to recreate this feeling with each exercise you do!
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