We all want to have some neutral shoes and neutral pants in our wardrobes. But what about a neutral spine? If you have heard an instructor use the term neutral spine in a fitness class, but didn't have a chance to clarify its meaning - I'm here to give you the skinny on it.
Neutral spine means maintaining the natural curves of your spine. If you are lying on your back, the lowest 5 vertebrae should NOT be smashed into the ground but making a slight curve away from the floor. Your rib cage does rest on the floor. The neck mirrors your lower back and pulls away from the floor, while your skull rests heavily on the ground.
When lying on your back, a simple way to check if you are indeed in neutral is to make sure your ASIS (that's what folks commonly call their "hip bone") is in the same line as your pubic bone. Place the bottom of your palms on the ASIS and your middle fingers on your pubic bone. They should make a plane parallel to the floor. To see a spine way past neutral read more
This spine is way past neutral - the ribs are away from the ground and more than the 5 lower back vertebrae are off the floor.
Why we like it: Working in neutral spine is the best way to work your core since the back muscles are working in tandem with your abs.