3.Pelvic Placement

Throughout the classes you often hear me harp on about your pelvic placement (Probably making you all hungry saying ‘Blueberry’ all the time)!! But anyway I just find this cue helps (Hopefully)!!)

The two pelvic placements that I cue are Neutral and Imprint.

The main reason that I place emphasis on such placement is that it can help to provide a more effective exercise.

Neutral Position- is in fact reinforcing the normal curve in the Lumbar (lower) spine. It is known to be the most stable optimal shock-absorbing position and a good place to promote efficient movement patterns.

Imprint- This position is achieved by tilting your pelvis back (posterior pelvic tilt). So in a sense you are straightening that Lumber (lower) spine. The front of your pelvis moves towards your rib-cage and you will feel more recruitment of your abdominal muscles. Imprint ensures more stability of your pelvis and spine when we begin to add weight to the exercises eg, when starting to move your legs.

However, is it expected that you go through your day to day life in either a neutral or imprinted position??…..HELL NO!! That would just be awkward and no fun!!! Your pelvis is supposed to move in all sorts of ways. 

BUT its all about context! For the purpose of some exercises that we do during Pilates it’s important to find stability in these positions in order to make the exercise more effective. 

For example: in order to move your hip on its own we must minimise the movement at you pelvis….therefore stabilising your pelvis in an imprinted or neutral position will prevent your pelvis moving, therefore your hip has no other choice then to do the movement itself.

We be made to move, Throw Shapes!

Cited Papers: 

Herrington, L. (2011). Assessment of the degree of pelvic tilt within a normal asymptomatic population. Manual Therapy, 16(6), 646–648.  

Workman, J. C., Docherty, D., Parfrey, K. C., & Behm, D. G. (2008). Influence of Pelvis Position on the Activation of Abdominal and Hip Flexor Muscles.  

Heino, J. G., Godges, J. J., & Carter, C. L. (1990). Relationship Between Hip Extension Range of Motion and Postural Alignment. Journal of Orthopaedic &  




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