Your spine isn’t meant to be perfectly straight! It has natural curves at the neck (cervical spine) and lower back (lumbar spine) that vary from person to person. Maintaining proper spinal alignment—without added stress anywhere in the body—is what’s known as a neutral spine.
Ever catch yourself slumping at your desk or in line at the store? That discomfort you feel is your body signaling poor posture. A neutral spine is essential for both daily movement and exercise.
How to Find a Neutral Spine (Standing, Sitting, or Lying Down)
• Shift your weight slightly back into your heels
• Notice how your abdominal muscles engage subtly
• Feel tension release throughout your body as your anterior and posterior spinal support muscles work in balance
Maintaining a neutral spine will improve posture, reduce strain, and enhance movement efficiency.
📖 Inspired by Awakening the Spine by Vanda Scaravelli
No-Equipment Moves for a Stronger Core & Better Posture
A strong core makes maintaining a neutral spine effortless. These simple, no-equipment exercises help you build stability, strength, and awareness.
Straight-Arm Plank
A highly efficient exercise that strengthens multiple muscle groups.
How to do it:
• Start in a modified position: hands under shoulders, lower body weight resting on thighs (just above knees)
• Engage your core (pull navel to spine) and hold for 5-10+ seconds while breathing steadily
• To progress, straighten your legs into a full plank position
• Hold for 5-10+ seconds, then slowly return to start and stretch out your back
• Repeat 3-5 times
Works: Arms, chest, abdominals, back
Hunting Dog (Bird-Dog Exercise)
Improves spinal stability and core strength.
How to do it:
• Start on all fours (hands under shoulders, knees under hips)
• Engage your core (pull navel to spine), keeping your spine neutral
• Inhale, then as you exhale, lift your right arm and left leg parallel to the floor
• Hold 2-5 seconds, then switch sides
• Do 10 reps total (5 per side)
Modification: If kneeling is uncomfortable, try this move lying on your stomach. Place your right forearm under your forehead and lift your left arm and right leg two inches off the floor. Alternate sides.
Works: Spinal extensors, arms, core
Pelvic Tilts & Bridge
Pelvic Tilt (Core Activation & Spinal Support)
A foundational move that strengthens all abdominal muscles, the pelvic floor, and muscles supporting the lumbar spine.
How to do it:
• Lie on your back with neutral spine (support your neck if needed)
• Feet flat, knees bent
• Take a deep breath (feel your belly rise), then as you exhale, pull navel to spine and press your lower back toward the floor
• Hold 3-5 seconds, repeat 10+ times
Bridge (Ultimate Trunk Stabilizer)
Activates similar muscles while also engaging glutes and hamstrings.
How to do it:
• Start in neutral spine with feet planted
• Push through your feet to lift hips off the floor
• Hold 3-5 seconds, then lower back down
• Repeat 10+ times
Tip: Try actively pushing up through your feet or flexing them to target hamstrings more effectively.
Works: Core, hamstrings, glutes
Posture & Movement Matter!
By training your core and improving awareness of your neutral spine, you’ll move more efficiently, reduce strain, and feel stronger in everyday life.
Ready to take control of your posture? Give these exercises a try!
