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Achieving a Neutral Spine Position

Pelvic Isometric Contractions:

Princeton University Athletic Medicine says a, “pelvic stabilization program is geared toward improving the function and strength of the pelvis and hip regions, which will address faulty movement pattern. Lower back, hip, knee and ankle problems can be affected by inefficient pelvic and/or hip stabilization.”

Pelvic isometric contractions can be a simple yet effective way to develop a strong pelvic girdle (support), using the ground to provide a feedback mechanism to develop endurance – keeping the spine in a neutral position while standing.

Lie supine on your back with your knees bent and both feet flat on the floor with the knees aligned with the second toe of each foot. Extend arms out to the side just below shoulder level- with the palms facing down.

While exhaling, gently contract your abdominal muscles – attempting to flatten your low back into the floor. Avoid lifting your hips off the floor. Hold this position briefly. Inhale and slowly relax your abdominal muscles, while gently contracting your low back muscles – slightly increasing the arch in your low back. Hold this position briefly, before returning to your starting position.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

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