Finding A Neutral Pelvis

If you have taken a class with us here at at Niche, you have likely heard us cue to find a “neutral pelvis”. We want to work with a neutral pelvis for many reasons:

  • Support stability of the Lumbar Spine

  • Promote function and mobility of the hips

  • Engage and connect with deep core muscles

  • Alleviate and prevent discomfort and pain

But what the heck does it mean, and how does it feel? You can find your neutral pelvis doing the following exercises/techniques:

Posterior Tilt

Posterior Tilt

Neutral Pelvis

Neutral Pelvis

Anterior Tilt

Anterior Tilt

Diamond Shape of Hands

  • Place your hands on your low belly, thumbs and fingers touch other hand. Fingertips towards pubic bone.

  • As you move, you want your hands to remain flat - if you were to place a glass of water on your hands - it would not spill!

  • This can you a useful tool on the reformer during footwork or feel in straps, or at home you can do toe taps or other core exercises on your back.

Pelvic Tilts

  • Start on your back with your feet on the floor, stack knees over ankles, sit bone distance apart.

  • Anterior Tilt: Keeping your hips on the floor start to arch your back - lifting lower back off the floor while keeping core engaged, tailbone is pointing down towards the floor.

  • Posterior Tilt: Then press your lower back into the mat, tailbone starts to point up towards the ceiling.


Hands on ASIS

  • Moving the pelvis until the ASIS (anterior superior iliac spine) and the pubic bone are on the same plane and parallel to the ground in supine or perpendicular to the ground in standing or sitting

Now that you have techniques to find your neutral pelvis, here are some common exercises that you can find and focus on maintaining it.



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All Fours



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Toe Taps

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Leg Extension

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Long Lever



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Prone Work

So what can you do if you cannot find neutral or if you experience pain?

  • Imprint - Press lower back into the mat to find your lower abdominal muscles. Move with control and find the range of motion where lumbar spine does not lift.

  • Physical Support with towel to prop up an excessive lumbar curve (anterior pelvic tilt)

  • Targeted stretch and strengthen.

    • Posterior tilt is often associated with tight hamstrings and psoas and stretched low back and quad.

    • Anterior tilt is often associated with tight hip flexors/quads, stretched hamstrings, lack of glute and lower abdominal engagement.