Neutral Spine
Definition
Maintaining the natural curves of the spine (cervical, thoracic, lumbar) without excessive flexion, extension, or lateral deviation.
Why It Matters
A neutral spine distributes load safely across vertebrae and surrounding muscles, minimizing injury risk and maximizing force production.
How to Apply
Stand tall with a natural arch in your lower back (not excessive), chest up, and head neutral (not craning forward or tilted back). Maintain this alignment during all lifts. Cue: "proud chest" and "long spine."
Common Mistakes & Fixes
- ⚠Excessive lumbar arch (hyperextension) thinking it's "neutral"
- ⚠Rounding lower back under load (flexion)
- ⚠Craning neck up or down during lifts
- ⚠Losing neutral spine when fatigued
Related Terms
Educational Resource: This information is for educational purposes only and should not be considered medical or professional training advice. Always consult with qualified fitness professionals and healthcare providers before starting any new training program or making significant changes to your routine.
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