Active IQ Level 3 Diploma in Instructing Pilates Matwork (sample manual)

Neutral spine
A neutral spine is when the spine has retained its natural ‘S-shaped’ curves. It is one of the safest positions
and minimises stress on the spine. Generally it is the mid-point, or halfway between a flat back and hollow
back position (Norris, 2001). The spine is neither flexed (when the posterior muscles are lengthened and the
discs compressed), nor extended (when the anterior muscles are lengthened and the facet joints compressed).
7 Cervical
(secondary
curve)
Intervertebral
foramen
12 Thoracic
(primary
curve)
Intervertebral
disc
Vertebral
body
Facet joints
5 Lumbar
(secondary
curve)
Structure of a vertebral disc
5 Sacral
(fused)
4 Coccygeal
(fused)
One way of teaching the neutral spine position is to bring the client’s attention to the natural curve in the
cervical spine from a semi-supine (crook lying) position. The thoracic spine should be supported on the mat,
the pelvis in a neutral alignment and the lumbar curve should be present. The size and shape of the lumbar
curve is individual, but most people should just be able to slip the back of their hand under the curve.
NB: Other start positions can be used to find neutral, semi supine. Crook lying is one of the easiest to use
because the floor offers a surface to ‘feel’ the movement.
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