If you've ever been to one of our classes you've probably heard the instructor call out, "imprint your spine!"
What exactly is an imprinted spine in Pilates?
Allow me to break it down for you.
Picture this. When you lie on your back, your natural lumbar (the low back) curve might have a slight arch, causing a small gap between your lower back and the floor. This is what we call a neutral spine in Pilates. It's natural. Not forced. Relaxed.
Whereas imprinting your spine involves gently pressing your lower back into the mat, eliminating the natural arch and creating a slightly more flattened position.
Key point: you're not jamming your low back into the mat.
The visual I frequently give my students is to "imagine there is a small grape propped between your low back and the mat. You're trying to squeeze the grape with your low back. You're not smashing the grape into jelly." Make sense? This action ensures your core muscles, mainly the transverse abdominis, stay on.
3 big reasons why an imprinted spine important:
Protects the low back : By imprinting your spine, you reduce the risk of straining your lower back and promote better spinal alignment, especially when performing abdominal exercises.
Strengthens the abs: The imprinted position activates your deep core muscles, helping you develop a stronger and more stable core over time.
Increases body awareness: Focusing on keeping your spine imprinted during exercises encourages mindful movement.
How to Achieve an Imprinted Spine
Begin on your back: Start by lying on your back with your knees bent and feet flat on the floor, arms resting by your sides.
Come to neutral spine: Inhale to prepare. Feel the natural curve in your lower back, the space between the mat and your spine.
Imprint your spine: As you exhale, engage your core muscles and gently press your lower back toward the mat until the gap closes. Remember to squeeze the imaginary grape into the mat. Try not to flatten it with your back.
Return to neutral.
As you go through this motion, you will notice that moving from imprint to neutral and vice versa involves a slight tilting/un-tilting of the pelvis. But it's really the abs that should pull the pelvis into imprint, not the hips/legs/glutes.
Things to keep in mind:
• Try not to grip the glutes as you move into imprint. If the glutes are grippy, it means you're not activating your core muscles. Keep the glutes relaxed.
• Powerfully exhale out of the mouth as you move into imprint. A forced expiration helps switch the abs on, which facilitates strengthening and core connection.
• The spine is in imprint whenever both legs are in the air. The spine is neutral when the feet/legs are on the floor.
P.S. I've been playing around with AI-generated images for the blog and some of what it comes up with is GAWD AWFUL. The AI-image of the woman on her back with the crazy arch in her back is definitely not neutral or imprint. I don't know what that is other than AI comedy. LOL.
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