脊椎中立位？

什麼是脊椎中立位？

要有效鍛練核心肌群，身體就要還原中立位置排列。那何謂中立位？

我們的脊柱就好比帆船的桅桿一樣，需要垂直豎起，才開揚帆出海。而人體的脊柱垂直的定義可從側面探究。從側面看可見有四個彎曲：向前的頸、腰部彎曲和向後的胸、薦部彎曲。這種S形的生理彎曲，除了讓脊柱可支撐身體重量之外，還可吸收運動所帶來的震盪，保護重要器官。

所以從外觀看，胸微後凸，腰微前凹，所有肌纖維長度適中，令身體處於最強，最穩定的姿勢。而人類作為最聰明的動物，脊柱能短時間抗逆抗壓，但如果脊柱長期偏離中立位置，或負重能力漸弱，就會累積受傷，生理弧度就會逐漸改變。

要找回脊柱中立位置，可站立靠牆，將「後尾枕」、上背、臀部貼於牆上，頸後及下腰背與牆應有一掌距離，每次維持一分鐘。而進階者可僅利用一枝長棍，同樣將三點貼於棍上，減少身體可借用的接觸點，藉此提高身體意識，調整姿勢。

老實說，頭幾次必然會覺得一分鐘後腰痠又背痛，因為練習就是要啟動平時少用的肌肉，所以你的選擇是use it，或是lose it呢？

Neutral spine is a critical component of core activation. So what is neutral spine to be exact?

Our spine serves the same purpose as the mast in the ship, which it had to be in an upright position and crucial for sailing. But the meaning of “vertical” is different in the human body: convex curve in the thoracic spine, and concave curve in both cervical and lumbar spine. This special curvature is essential for weight bearing, shock absorption and organ protection.

So in the neutral spine, all muscles are in their optimal length, core engaged, resulting a strong and stabilised body. Our spine is adaptable to resistance in a short period of time; however, if the deviation occurs frequently, or the weight bearing ability reduces gradually, the curvature might altered and accumulate injuries.

In order to find a neutral spine, stand with the back against a wall and keep the chin tucked. You shd feel a gentle curve in your lower back and neck, and your buttocks shd be touching the wall. After feeling comfortable with this position for one minute, a stick could be used instead of the wall to increase the body awareness and correct the posture.

It must be sore for the first few times, but it is a good way to activate those inactive muscles. So you want to use it, or lose it? Your choice!