How do I know if I'm in "neutral pelvis"?

You may hear the term "neutral pelvis" said frequently in a fitness, pilates, or physical therapy setting.

How can we actually find it?

Follow this 6 minute video to follow along with me:

A few notes:

Neutral is not the end all be all position of the pelvis.

We are asymmetrical beings and our bodies aren't locked in one place. Throughout the day, your pelvis will be anteriorly tilted, posteriorly tucked, shifted to each side, hinging, rotating, etc. The point is not that there is one 'perfect' alignment position, but rather that it's important to have awareness of what all of these positions feel like in your body. 

However, if you notice you habitually rely on a certain alignment patterns, you can use exercises to offer your body new pathways of movement.

Muscles (including the pelvic floor musculature) get accustomed to the positions they are in repetitively. So if you're constantly in an anterior tilt or shifting your pelvis to one side, some muscles might become short and tight and possibly compromise the function of that area.

This makes it more difficult for the pelvic floor to do its job well, and you might experience issues like incontinence, chronic constipation, stomach gripping, low back or hip pain.

The tools in this video are just a few ways to find "neutral pelvis".

We explore even more within the Stop Stomach Gripping course! Different bodies may experience these tools in different ways. For example, if you have a pronounced butt or curvature in your spine, it might alter how you experience the tools in this video.   

Should all exercises be done in neutral?

No! Of course not. 

However I do think it's a very help alignment position for people experiencing core and pelvic floor dysfunction. Doing specific exercises from this position, can help reduce compensation patterns and strengthen the deep core musculature without getting overpowered by other muscle groups. 

I'd love to hear from you! 

What do you notice after going through these movements? 

Which feels more habitual for you: anterior tilt or posterior tuck? 

Leave me a comment to let me know!

With love, pelvic health, and body kindness, 

PS - This post was inspired from a question of a participant in my Stop Stomach Gripping Course!

In the Stop Stomach Gripping Course, you'll learn basic anatomy and simple breathing, movement, and self-massage exercises to release abdominal tension, stop "sucking it in" all the time, and practice re-engaging in a way that supports your core and pelvic floor function.

Commit to completing it in 28 days OR go at our own speed with this self-paced online course you can do in 10 min (or less) a day!

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