Neutral spine alignment is something that all AT’s and strength coach’s should be constantly renforcing. Neutral spine is the position of an individual’s spine where every joint is held in an optimal position to allow an equal distribution of force through the entire structure. That alone is why it is imperative to hold a neutral spine position in exercises such as a squat or push-up.
At Athlete’s Performance, (recently rated the number 1 innovative gym in the US) whenever an athlete walks in the door they go through a series of 101 programs. In their mind breating from the diaphragm and finding this neutral position is so important that it is one of the first things the athlete goes through.(Pillar 101). Correct alignment minimizes risk for injury and allows for proper training technique.
There are three critical exercises I think that are frequently done incorrectly due to a neutral spinal position. They are a squat (even just body weight), push-up and plank. With out a neutral spine these core exercises will feel completely different and puts the athlete at a MUCH higher risk for injury. Last week coach Cahill led the AT and S&C interns in a series of exercises/ways to find neutral position. Everyone left with a better understanding of how it should feel and how to cue it. Both in a push up and in plank there should be 3 visible curves of the spine. (For example, No matter how long the plank is asked to be held it should be difficult because everything from your head to your heels should be squeezed tight!)
The spine is or is one of the most important parts of the body that the athlete needs to be aware of in sport and in training.