What is neutral and imprint position?

In this issue we will look at the second technique emphasized in Pilates. We’re going to look at the pelvis and its placement. Sometimes when you’re lying there trying to “engage” all the right muscles, breath, get your arms and legs coordinated your instructor will start going on about “neutral position” or “imprint position”. What is this Lululemon clad person getting so excited about? Your pelvis and its placement.

Neutral position in the pelvis occurs as a result of a natural lordodic curve in the lumbar spine, i.e. Slight anterior tilt of the pelvis. How do you know if your pelvis is in neutral position? Lie on the floor, face up, knees bent, feet flat on the floor about hip bones apart. Now place the Balls of your hands on the hip bones (the bony bits on your hip bones facing forward). Next place your fore fingers on your pubic bone and join them. Finally, join your thumbs together. You’ve created a triangle with your fingers. We’ll call this the reference triangle. When the reference triangle is parallel to the floor, your pelvis is in neutral position. When the reference triangle is tilted upwards, fore fingers pointing slightly upwards, your pelvis is in imprint position. When your pelvis is in imprint position it is slightly posteriorly tilted and the lumbar spine is slighted flexed. What is all the fuss about the position of your pelvis? Ideally we want our posture to be as natural as possible which includes the natural position of our bones including our pelvis. Unfortunately, our lives, jobs and activities we do or don’t do play a factor in what our posture is like, which in many cases isn’t ideal or natural.

Neutral position is the ideal placement for our pelvis. It is the best shock absorbing position for your pelvis in the case of any bumps or pushes, falls etc. It also promotes the most efficient movement in the body.  Both, desirable qualities for your body. Unfortunately, some exercises in Pilates and some activities out there involve more back strength than some of us have. This is where the imprinted position for the pelvis comes in. With your pelvis in neutral, in order to tilt the reference triangle upwards a shortening or contraction of the oblique abdominal muscles is required. Contracting these muscles helps engage the lower back muscles and as a result helps provide support for your lower back. This helps protect your back while doing exercises that put additional stress on your back. In the process of supporting your back while in imprint position you will be strengthening your abdominal muscles and your back muscles. In time you will be able to do more exercises in neutral position. Now when you hear commands to move into your imprint position or neutral position you can think about how doing this is actually strengthening your abs, back and helping improve your posture.