The multifidus muscle is a series of long, narrow muscles located on either side of the spinal column that help stabilize the lower portion of the spine, called the lumbar spine but it is also referred to as the lumbar multifidus.

The general role of the back extensor muscles — of which the multifidus is one — is to extend the back, which is analogous to making an arching movement. These muscles also contribute to side bending (tilting) and rotation (aka twisting.)

What makes this particular muscle interesting is that it doesn’t insert on the vertebra above the origin. Instead, it skips 2-4 vertebrae to insert. Because the muscle skips vertebrae before inserting, it helps maintain and create the structure of the spine.

Common Dysfunction:

Improper lifting technique can cause strain or injury to the multifidus. For this reason, you should always be cautious to lift with bent knees, keep your back straight, and hold the object as close to you as possible.

You’re welcome to visit the Chelsea Studio to work on your multifidus.

“ Erico’s background as a dancer is seen in his approach towards the body. For example, he doesn’t view the leg’s starting point to be the hips, but rather the waist. Every move and every posture, is targeted to lengthen the body. Erico understanding of the body anatomy is super impressive, which is why many pregnant women will only feel comfortable working out in Erico’s skilled and experienced hands.”

One of the top reasons Pilates and pregnancy go so well together are that Pilates is great at building core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back after baby is born.

It is a blissful relaxing feeling for your client, the goal is to release tension on the lower back region while promoting hip range of motion. Hamstrings and hip flexors get a nice stretch as well and femur bones benefit from a gentle much needed release.

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. It is also a key moment in which the client can reflect into his/hers personal physical and emotional state. The body and the mind are more relaxed. This moment done after a physical activity invites instrospection.

I sometimes call it the all-in-one pose because the benefits are so wide-ranging when it’s practiced mindfully:

• Downward-facing dog, or adho mukha svanasana as it’s called in Sanskrit, just might be the most famous yoga pose of all. I sometimes call it the all-in-one pose because the benefits are so wide-ranging when it’s practiced mindfully:Elongates and releases tension from your spine.
• Opens the hips and shoulders.
• Stretches hamstrings, calves, arches, hands.
• Strengthens arms, shoulders, wrists, ankles, abdominals.
• Improves digestion.

 Focus on the hands. The proper placement of the hands is vital as it affects everything above. One thing I find helpful is to shift the weight out of the wrists and toward the knuckle side of the hand. This will ensure you never experience wrist pain from this pose. 

Reformer Setup: Start with 1.5 to 2 springs. Short Spine Massage becomes more challenging on a lighter spring setting. Lower the headrest to flat, footbar is up.

Start Position: Lie flat on your back, and place both feet onto the footbar. Press out and carefully place the leg straps over one foot and then the other. Then press both arms firmly into the carriage. Legs start in frog position, with both heels together, knees shoulder width apart. 

Movement: Reach the legs out to a 45 degree angle, straight and together. Fold at the hips to bring both legs towards you, still straight and pressed together. Once the carriage comes into the stopper, use the abdominals to roll through the spine up to the shoulder blades. Reach your sitsbones to the ceiling to create a long spine and lift from the abdominals. Both arms are pressed firmly into the carriage throughout. Bend both knees towards the shoulders, opening them shoulder width apart while keeping both heels glued together. Keeping the feet where they are, roll down through one vertebra at a time back onto the carriage until the legs are at about a 90 degree angle. Press the tailbone into the carriage and return the legs to the starting frog leg position. Repeat two to four more times.

Precautions: Ensure that the headrest is flat prior to starting this exercise. Not recommended for clients with cervical spine injuries.