The Core

Neutral Pelvis

Finding and holding a neutral pelvic position can profoundly change your posture, the strength of your core and if you experience back pain, it could perhaps alleviate it. Neutral pelvis will reduce the lot stress the discs in your back abosrb.

What neutral pelvis does:

neutral pelvis is activated when your transverse abdominis are contracted.

How to find and activate neutral pelvis:

Lay on your back and squeeze your pelvic muscles. (Moolah Bandha/kegel)

You can put your hand on your hip bone and then move it slightly in, when you squeeze your pelvis, you should feel the muscle contract.
If you don’t get it in the above method, come onto all fours. Coming ontp all fours will inhibit your rectus abdominis and activate your transverse abdominis. Now squeeze the pelivs like you are stopping urination and see if you can feel the transverse abdominis contract.

How to progress further:

Dynamic Core Stabilization- level 1

Once you can hold the neutral pelvis you can practice dynamic core stabilization.

Lay on your back, knees bent and find your neutral pelvis.
Holding your neutral pelvis lift your arms up over your head as you inhale, and lower them back down as you exhale

Dynamic Core Stabilization- level -2

Lay on your back, knees bent and find your neutral pelvis.
Lift your feet up off the ground as high as you can, keeping the knees bent without letting go of the neutral pelvis.
Lift and lower your feet, holding the neutral pelvis

Dynamic Core Stabilization- level -3

Lay on your back, legs straight out in front and find your neutral pelvis.
Lift your feet up off the ground as high as you can while keeping a neutral pelvis. Don’t go beyond 90 degrees. Lift and lower your feet, holding the neutral pelvis. It is possible that your feet won’t be able to lower all the way back down without you losing the neutral pelvic position. This is fine, just don’t let the feet touch, go to the point where you can keep the core engaged.