Meditation & Pilates coach in Béziers

Keys to understanding the principle of lumbopelvic stabilisation


To understand and assimilate this principle, it is essential to know and "feel" the distinct shapes of the lumbar spine and pelvis. These are :

- the neutral position,

- Retroversion,

- anteversion.

 

The neutral positionThe neutral position occurs when the natural curve of the lumbar area is maintained.

The best way to learn how to keep your pelvis aligned in its natural position is to lie on your back with your legs bent, hip width apart, and rest your wrists on the illiac crests (the bones that stand out from your pelvis).

Join the fingers of one hand to those of the other on the pubic bone, forming a triangle. 

 

To encourage the alignment of the extremities, allows to have a fixed axis so that the upper and lower musculature works correctly.

 

Contribute to a more solid point of support, and in this way we can adopt all the positions of a balanced form, thus avoiding injuries and recovering normal joint mobility.

 

Allowfluid motor action, and enable us to perform daily tasks with minimum effort and efficient use of energy.

A good musculature and the balanced development of the muscles around the pelvis allows for a more efficient posture because the muscles of the trunk are activated better.

 

Imagine a glass of water balanced right there. Note how these three areas (neutral, anteversion and retroversion) are at the same height, perfectly levelled.

 

If we place the pelvis in retroversion we will no longer see the lumbar curve and the pubic triangle will tilt backwards, noting how the illiac crests come closer to the ribs and the pubic bone which remains slightly above them. "Direct the imaginary glass of water towards the navel.

By placing the pelvis in anteversion, the pubic triangle will move downwards and the upper part of the illiac crests will move forward, increasing the natural curve of the lumbar spine.

"The imaginary glass of water will go to the legs".

 

Youswing your pelvis to the two positions (retroversion and anteversion) to be able to calculate the amplitude of the movement until you reach the balance point between the two, which you should feel comfortablein. This will be your neutral position.

The lumbopelvic stabilisation is achieved by the contraction of the pelvic splancher and abdominal muscles, especially the transverse and obliques.

The movement should be fluid without tension in the buttocks or legs.

 

One should feel throughout thecourse that one's spine is completely aligned and stretched without any tension.

 

With Pilates, we learn to position ourselves correctly so that we can work on all positions in a balanced way and avoid injury. 

 

The pelvis should remain in the most natural position for correct posture of the whole body.

This position preserves the natural curves of the spine, especially in the lumbar region, and allows us to constrict the abdominal muscles correctly.

 

The neutral position provides the body with its strongest point of support, better strength, reducing stress on all parts connected to the spine, including joints, tendons and ligaments.

With the pelvis in its ideal "neutral" position, we are aware that we are working as we are supposed to, minimising the risk of injury.

This is the ideal position, not only during Pilates classes, but also in our daily lives. With time, we will be able to get into the correct position and maintain it in our daily movements.

 

 

 

 

 

 


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