Laying the Foundations.
In the previous article we talked about what the core actually is and also what we mean when we discuss stability. The article also discussed how within the core all of the muscle must contribute correctly for a functional core.
If you have not yet read the first article it can be found further down the blog page.
In this article I am going to discuss:
- The neutral spine and static stability.
- How a neutral spine can help you.
- How to achieve a neutral spine.
The neutral spine:
A neutral spine position is when the spine is held in a position which is anatomically correct. If you look at any image of the spine from the side and you will see it has a concave curve at the base (lordosis) a convex curve in the middle (kyphosis) and another concave curve at the top (lordosis), forming a wave like appearance.
In today’s society, with longer working hours and sedentary lifestyle’s many of us have lost the ability to maintain a neutral spine. Instead we all tend to round at the shoulders and allow our heads to drift forward in front of our shoulders. We also then tend to either slump forward, rounding the lower back, or lean backwards, creating a large curve in the lower back.
Establishing the neutral spine is the first essential step in core rehabilitation. Carrying on the theme of the first article, if the mast of the ship (spine) is not set correctly in the first place how can we possibly hope to get all the muscles of the core working correctly to maintain stability?
How does this relate to you?
The human body strives to maintain a constant environment. This is known as homeostasis (homo- the same, stasis- stability).
This means that any deviation away from normal, in this case the neutral spine, will result in compensation from the body. This compensation results in excessive stress being placed on the joints, muscles and ligaments of the body. This leads to dysfunction which predisposes to injuries and pain!
This means that by simply learning to maintain a neutral spine we can begin to avoid injuries and reduce the stress or muscles and tissues are under.
How to achieve a neutral spine?
Achieving a neutral spine consists of three major areas which are detailed below along with exercises to help you achieve a neutral spine. Once performed individually these exercises should be combined to produce a neutral spine.
- Squeezing the buttocks.
By squeezing the buttocks (Gluteal muscles) we help to rotate the pelvis, this allows us to lengthen the curve in the lower back which in many cases is excessively curved.
Exercise- Whilst standing or sitting practice squeezing your buttocks as hard as you can for 3 seconds and then relax, repeat the hold ten times, twice a day or as often as possible. You can start now whilst you’re sitting and reading this!
- Lifting the breast bone.
By lifting the breast bone (sternum) we help to pull the shoulders back and prevent ourselves from slumping forward and curving in the middle of the back as is often seen with desk workers.
Whilst sitting or standing imagine that you are taking a deep breath into the chest or ‘puffing’ your chest out. You should not actually take a deep breath. Hold this position for 3 seconds and repeat ten times. Repeat twice a day or every time you remember whilst sitting down or lean against something!
- Tucking the chin back.
Tucking the chin helps to move your head back into neutral alignment and reduces the amount of stress being placed on the neck and its supporting muscles.
This movement is initially more difficult to grasp as tucking the chin back rather than up or down is a position not often performed. The best way to learn this movement is to watch the video link below and then perform this movement yourself, using a mirror if necessary.
This exercise again can be performed anytime whilst sitting or standing in the same way as the exercises above.
Future Articles:
The next article in the series will begin to discuss how to strengthen the muscles that support a neutral spine and also discuss how the neutral spine can be maintained whilst moving.