The Great Imprint Debate

In every Pilates course that I teach, when the topic of 'imprint' is discussed it causes much debate, so I thought I would do my best to shed some more light on the issue!

Neutral - when supine- is when the natural curve of the lumbar spine is present. If the hip bones become higher than the pubic bone an anterior pelvic tilt is the result.  If the pubic bone is higher than the hip bones a posterior pelvic tilt is the result. Neutral spine is the most stable position for the pelvis to be in.

'Imprint', on the other hand, refers to the position of the pelvis when there is a slight posterior pelvic tilt coupled with slight lumber flexion - meaning that the natural curve in the lower back lengthens towards the floor.

We get to this position by engaging the interior oblique and abdominals and drawing the ribcage closer to the pelvis so that the pelvis tilts up slightly.  There is no need to press the lower back to the floor neither to tuck the pelvis under by over using the gluteus maximus (bottom) and rectus abdominis(six pack muscle).   

So why and when do we imprint?

• An 'imprinted' position should be used to ensure pelvic stability when 'neutral' stabalization cannot be maintained.
• 'Imprint' is used when there is a weakness in the abdominals.  Using 'imprint' will help to maintain engagment.
• When we take both feet away from the floor 'imprint' can be used to stablize the pelvis and lower back under load. * When the abdominals have developed enough strength in this position, neutral can be used*

What 'imprint' isn't...

• 'Imprint' isn't a position to use all of the time unless stabalization in neutral cannot be maintained.
• 'Imprint' isn't pushing the lower back into the floor.
• 'Imprint isn't a tucking under of the pelvis.

Well...I hope that clears some questions up.

Just remember, whether you are teaching Pilates or a participating in classes or one to ones, the saftey of the spine should be your primary concern so take time over your set up for the exercise and you are ensured to get the maximum benefit out of your workout.