Maintaining a neutral posture has several significant benefits that can enhance overall health and well-being. In this article, we will explore the anatomy of the spine, the benefits of adopting a neutral posture, and practical tips on how to find and help the nervous system learn neutral so that you can maintain the optimal alignment for whatever situation you find yourself in.
The Anatomy of Your Spine
The spinal column, a crucial component of our musculoskeletal system, is more than a vertical rod or its straight stick-like appearance suggests. Its unique S-shape of in-curves and out-curves is formed by 33 vertebrae stacked and interconnected by joints and cushioned by discs. The curves of the spine are meant to move and change in relationship to each other. When in neural and aligned—the inward curve near the neck (cervical spine), the outward curve at the upper back (thoracic spine), and the inward curve at the lower back (lumbar spine), the outward curve of the base of the spine (sacrum) allows us the sweet sensation of feeling stacked, upright and balanced without a lot of muscular tension, tightness, or strain.
Unfortunately, the passage of time, injuries, illnesses, sedentary lifestyles and habits, and the daily pressures of body weight, gravity, and movement contribute to changes in the S-shape of the vertebrae. The nervous system, via the musculoskeletal and fascia systems, changes how the vertebrae move, altering their original balanced or neutral position during rest and function. These changes, or "new neutral," lead to degeneration, often developing spine conditions such as degenerative disc, joint disease, and osteoarthritis.
While these factors may seem "age-related" and inevitable, the reality is that it doesn't have to be that way. Exploring your best neutral posture is a powerful tool in mitigating degenerative effects. Consciously restoring a range or arc within a neutral position ensures that the pressures exerted on the spine are evenly distributed, preventing excessive force on any specific area and spinal level.
The Most Important Benefits of Finding an Arc Within Your Neutral Posture
Adopting an arc of neutral posture is not merely about avoiding future discomfort or pain; it's a proactive step toward overall well-being. When the body has micro-movement options within an arc of a neutral posture, stress and strain on surrounding muscles and supporting structures are minimized. This reduces the risk of musculoskeletal disorders and joint injuries associated with twisting, lifting, and compression. Beyond injury prevention, the nervous system easily uses this arc to foster a myriad of benefits. An arc of neutral provides the best alignment of skeletal and fascial "holes" or pathways that allow the flow of nerve signals, blood, and lymphatic vessels to pass through without getting caught or pinched. This opening improves blood flow to the brain, ensuring optimal cognitive function. A better postural alignment means our organs are more supported. For instance, lung expansion is enhanced, promoting better respiratory health. The nervous system's ability to balance our body and stability improve, reducing the risk of falls and accidents. Individuals prioritizing neutral posture also report increased energy levels and enhanced endurance, making everyday tasks more manageable.
How to Find Your Arc of Neutral Position
Finding the natural arc of your neutral position is a straightforward process, but breaking old habits may require some effort. Setting a timer every 20-30 minutes during the initial days of practicing micro-adjustments of these specific areas can be a helpful reminder that neutral posture is a not fixed point but a range of small data points.
Sitting
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Foot Sliding: Feet Flat on the Floor, Knees Hip-width Apart: Keep thighs parallel to each other and slide one foot at a time forward and back. Can the knee and ankle bend and unbend simultaneously? Bring your attention to these two joints. Coordinate their movement. Repeat several times until you find a place where the whole foot rests directly below the knee. Stop. Repeat the process on the other side.
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Hip Joint Height: Level Hips: Raise or lower your seat height so that your hip joints or groin crease are level or slightly higher than your knees, forming a 90–100-degree angle with your torso.
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Rocking Sit Bones: Tilt the pelvis forward and backward, noticing a rocking sensation across the bottom of the pelvis or over the sit bones. Coordinate and couple the movement of the pelvistilting forward with an increase in the natural in-curve of the lower back. Likewise, coordinate and couple the movement of the pelvistilting back with a decrease in the natural in-curve of the lower back. In this position, it feels like the tailbone slightly tucks between the legs, and the lower back takes on a round shape.
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Ear Hole Glides: Stacking Head Above Shoulders: Some directions are easy to say but hard to do if you have a long history of poor habits. We are often told to “keep your head directly above your shoulders, maintaining a straight back.” Try to follow this advice now, and notice how much muscular effort it takes? How many muscles must turn, activate, or “tense up” to match your body to those words? Notice how your breathing changes? Here is a better suggestion, a movement strategy or activation of a muscle pathway to help you arrive at a more neutral place where the head is balanced over the spine and the shoulder blades can hang over the upper back ribs. Have a little downward pressure on your feet, especially the right foot. Connect your abdomen to this movement. Allow the abdominal muscles to reflexively engage a little so that you don’t feel like you are going to fall backward into the chair. The pelvis can still maintain a levelness or minimal tilting.
—, maintaining a neutral posture has numerous benefits that have a positive impact on our everyday lives. By finding your unique neutral posture, you can pave the way for a more comfortable, injury-resistant, and energized lifestyle. Simple adjustments, such as focusing on micro-movements, can help reveal a range of possibilities and promote a more balanced,neutral stance that influences your overall well-being.