Most people have some form of postural problems, generally from bad habits slouching and sitting at a desk or computer are common reasons for bad posture. Neutral spine and Abdominal activation are the key to most exercises.
Neutral is the natural position of your spine and most of your exercises should be performed in this position, with Abdominal activation. This will help improve your posture, prevent injuries and reduce back pain.
Neutral Spine
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To find neutral spine, press your lower back to the floor (creating a flat back), then arch your spine in the opposite direction to create space between the floor and your lower back. |
Do this a few times arching your lower spine up and flattening down to the floor. While you are doing this, be aware of the half way point between the two extremes. When you are aware of the half way point find this position then flatten out a fraction more. This is your neutral spine.
It should feel like a very comfortable position, the natural position of the spine. This is the basis for most exercises. You can also find your neutral spine in standing by using the same techniques.
Abdominal Activation
Find your Neutral spine first (in lying or standing). Draw your belly button towards your spine and tighten up the area in between your hips (including your pelvic floor). You should still be able to take a breath through your ribs and upper abdominal while holding the tension in your lower abdominal. Make sure you are not holding tension in your buttocks.
This technique may require some practice to get right. If you have had trauma in your back or abdominal area, activation may seem particular difficult. Keep practicing, it is possible.
Posted: Sunday 25 October 2009
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