When teaching Pilates, the concept of a neutral pelvis is often considered a cornerstone of practice. However, as with many aspects of movement science, the reality is not so black and white. The human body thrives on adaptability and variability, so the question arises—should we always maintain neutral, or is there value in working out of it? Today, we explore the evidence and considerations for incorporating movement beyond a neutral pelvis in your teaching.
What is Neutral and Why Do We Teach It?
Neutral pelvis refers to the alignment where the anterior and posterior aspects of the pelvis are balanced, neither tipped forward nor backward. This position helps distribute load evenly through the spine and pelvis, creating a strong foundation for movement.
Teaching neutral is essential for developing core stability, improving posture, and minimising unnecessary strain. It provides a reference point from which clients can explore movement safely, especially for beginners or those recovering from injury.
But does staying in neutral throughout an entire session serve all clients equally?
The Case for Moving Out of Neutral
Supporting Dynamic Movement and Function
Life does not happen in a fixed position. Walking, running, and bending all involve the pelvis moving out of neutral alignment. Encouraging controlled movements of the pelvis in Pilates reflects these natural patterns, helping clients develop strength and stability across a range of motion.
Research shows that dynamic pelvic movements such as tilting and rotating activate both local stabiliser muscles and larger global muscles, improving overall core function. By teaching clients to move intentionally out of neutral, you can prepare them for the demands of everyday life.
Building Strength and Mobility
Exercises like pelvic tilts, roll-downs, and bridges intentionally take the pelvis out of neutral. These movements encourage lumbar spine mobility, strengthen the abdominals, and promote pelvic floor engagement. For clients with lower back pain, such movements can relieve tension and enhance control.
Evidence from rehabilitation experts also highlights the benefits of retraining pelvic movement patterns to restore normal motor control and reduce chronic pain. These principles align with Pilates, where moving the pelvis out of neutral allows us to target specific muscle groups and improve functional strength.
Improving Fascial Health
Fascia, the connective tissue network in the body, thrives on movement variability. Holding a static neutral position for extended periods can lead to stiffness and reduce elasticity. Controlled movements of the pelvis, including tilts and articulations, hydrate the fascia and maintain its adaptability. This has long-term benefits for mobility and resilience.
Accommodating Individual Needs
Teaching neutral does not work for every client in every context. Clients with hyperlordosis may find a posterior tilt helps relieve strain in the lower back. Postnatal clients often benefit from learning pelvic mobility to re-engage their core muscles. Similarly, older clients or those recovering from injury may need to prioritise mobility over stability in their practice.
Balancing Neutral and Variability
While moving out of neutral is beneficial, it must be purposeful. Neutral remains an essential reference point for stability and alignment. Moving out of neutral should not be random but guided by the client’s needs and the goals of the exercise.
For example, in spinal articulation exercises like the Roll-Up or Pelvic Curl, transitioning through posterior tilt strengthens the abdominals and encourages flexibility. However, in movements that demand weight-bearing stability, such as plank variations, neutral alignment may be safer and more effective.
Tips for Pilates Teachers
Educate Your Clients: Explain the purpose of neutral alignment and when moving out of neutral might be beneficial. For instance, posterior tilts in a pelvic curl target the glutes and lower abdominals, while maintaining neutral during leg lifts protects the spine.
Individualise Your Approach: Consider the needs of each client. Someone with lower back pain may benefit from a focus on pelvic tilts, while a hypermobile client might need more work in neutral to build stability.
Focus on Control: Moving out of neutral should always be intentional and controlled. Encourage clients to feel the muscles working during tilts and articulations rather than relying on momentum.
Incorporate Breath: Breath is key to linking pelvic movement with core activation. Use cues to ensure the breath supports the movement, such as exhaling into a posterior tilt to engage the abdominals.
The Takeaway
The debate of neutral versus not working in neutral is not about choosing one over the other. It is about understanding when each is appropriate and how both approaches can complement each other. A neutral pelvis provides a strong foundation, but moving out of neutral adds versatility and addresses functional movement patterns.
As Pilates teachers, our goal is to empower clients with tools to move effectively and efficiently in both their practice and their daily lives. By balancing stability with mobility, we can create programmes that are both safe and transformative.
This Pilates Technique Thursday, reflect on how you incorporate both neutral alignment and purposeful movement out of neutral into your teaching. How can you use this balance to enhance your clients’ experience and progress?
When we study our physical being at an anatomical level we begin to realise that there is no black and white polarity. The debate that is sometimes held between neutral versus ‘imprint’ or ‘ not neutral’ is erroneous. Our bodies are fluid, move in all ways and have evolved through spirality. But: educating our students/clients to sense and feel and place their joints ( spine and pelvis included) into a neutral position is the first step into awareness that we actually have a living moving spine. Can we place it? Can we feel it? My class reference for neutral is Heideggarian: when we know where home is, we can freely move away, ( flexing, extension, rotation) carrying the memory o…