How To Find Neutral Core | Pelvic Setting
Learning to find and activate your neutral core is the foundation of every exercise I teach - this pelvic setting drill is where it all starts.
How to a Find Neutral Core and Pelvic Position
It all starts with finding neutral
It is time to learn how to find and activate your neutral core! Our core is the gate-keeper of any activity or movement we do! Whether that be lifting a box, rotating to toss a football, or performing a squat, our abs need to be rock solid. Alongside our core being activated, we also need to set our pelvis to prevent us from overarching our backs in certain positions – which can sometimes lead to injuring them. In order to have a strong core, you first need to know how to activate it! This is a great exercise to ensure you are properly able to activate and maintain a neutral core and pelvic position.
ExerciseLay on your back with your knees bent. Rock your pelvis all the way forward then all the way backward, and maintain a position between these two points. Now, brace your core and glutes and draw your ribs down to meet your hips. Breathe here and maintain this position.
Time
Hold the above position for 3 deep belly breaths. Repeat this 3 more times.
Mitch is a Toronto-based physiotherapist specializing in desk worker health, ergonomics, and manual therapy. Learn more about Mitch →