Standing successfully with a neutral pelvis makes initiating efficient movement patterns much more likely.
So what is a neutral pelvis? There are a lot of different cues that I use to help people feel when they are standing with a neutral pelvis.
Those are three ways to feel when you have a well aligned pelvis.
Anatomically. having a neutral pelvis means the ball at the top of the leg bone (femur) sits well into the cup of the hip (acetabulum). Sitting well means that it is neither externally rotated or internally rotated. It finds a happy medium.
As soon as we move in any way we leave the neutral pelvis behind… but only momentarily.
For the rest of this post let’s stick with looking at standing, which is where I start with all of my classes and clients.
It is a rare day that I don’t see someone standing and tell them to stop tucking their pelvis under but that doesn’t mean that the pelvis shouldn’t ever tuck under.
If you are someone that is habitually tucking the pelvis under, your femur heads are not going to find a happy medium, and will instead be externally rotated (not neutral).
And not everyone tucks under. Some people stick their butts out too much into an anterior tilt. Those people are going through life with the femur heads too internally rotated.
If we are looking at this in terms of standing with a neutral pelvis we are talking about weight transfer. We’ll get to walking in another post — where the pelvis is moving — but when it comes to standing we want to align the bones so they can best bear and transfer weight through the skeleton.
We bear and transfer weight best when the femur heads sit in the acetabulum in a balanced fashion.
And we owe it to ourselves to understand the alignment of the pelvis and develop ways to feel when it is well situated.