How to Keep a Neutral Spine Position
Finding your “neutral pelvis” is the first step toward a neutral spine position. The Pelvic Clock® workout helps to build the core strength necessary to maintain a healthy “neutral spine”.
EXERCISES FOR NEUTRAL SPINE POSITION
A Neutral Spine Position is when the body is in perfect alignment and has proper posture.
The body is three dimensional. Therefore, body alignment measurements are taken on three planes — longitudinal, frontal, and transverse.
In addition, you need to take into consideration the three natural curves of the spine: lumbar lordosis, cervical lordosis, and thoracic kyphosis. All three need to be at a normal angle.
Calculating all this is a job for a postural analysis specialist. However, most people are able of finding a neutral spine position with appropriate corrective exercises. Such exercises are simple, but you’ll only see results with regular practice.
The spine is connected to the pelvis by a pair of sacroiliac joints located between the sacrum and two hip bones. This close connection means that a misaligned pelvis inevitably affects the entire body and leads to significant changes in three curvatures of the spine. This is why the first step toward a neutral spine position needs to be finding your neutral pelvis position.
A Neutral Pelvis is when your pelvis is neither rotated nor tilted forward, back, or sideways. Your sacrum must be “centered” on the midline of the pelvis between the two hip bones.
The Pelvic Clock® exercise device is designed to help you realign your pelvis with great precision by correcting:
An Anterior Pelvic Tilt (the pelvis is rotated forward)
A Posterior Pelvic Tilt (the pelvis is rotated back)
A Lateral Pelvic Tilt (one hip is higher than the other)
A Rotated or Twisted Pelvis (one hip is turned outward, the other is turned inward)
Click on the links above to address your specific postural imbalance.
The Pelvic Clock® Stretching workout helps to improve general flexibility of the spine and hip mobility.
The Pelvic Clock® Core Stability workout helps to build the general core strength necessary to keep a neutral spine position and proper posture.
How to Find a Neutral Pelvis Position
Lie on your back with your knees bent and feet flat on the floor. Your feet should be hip distance apart.
Place the Pelvic Clock® exercise device between your sacrum and the floor. Your sacrum should rest in the recess of the flat upper surface and the convex lower surface of the device should stay in contact with the floor. Keep the 12 o'clock marker on the device pointed toward your head.
Take five deep breaths, keeping the neutral pelvis position, with the flat surface of the device perfectly parallel to the floor.
HOW TO KEEP A NEUTRAL spine WITH ISOMETRIC CORE STABILITY EXERCISES
Arms Up
Stretch your arms up. Hands aligned with shoulders.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Balance On Heels
Stretch your arms up. Hands aligned with shoulders.
Lift soles of your feet up and try to balance on your heels.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Dead Bug
Lift legs up in the air with bent knees at 90 degrees angle.
Stretch your arms upwords. Hands aligned with shoulders.
Take five deep breaths, as you balance in this position, keeping the flat surface of the device perfectly parallel to the floor.
Repeat each exercise 5 times.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.