Multifidus Muscle

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[@SamVisnic]

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[@josefw1990]

a youtube video that works! been doing this stretch for about a month - 2 months and i can feel the differents THANKS! x

[@francoisesimmons]

An intelligent explanation and great help. I have an herniated disc and it helps to ease the pain. Thank you for making this video and sharing it with us. Francoise

[@ZeriocTheTank]

I'm currently studying for my certification to be a personal trainer, and the picture that NASM used to point out the Multifidus muscle was kind of confusing. This video helped me pin point where it is exactly along a thorough explanation of it's importance in the LPHC. Thank you for the informative video.

[@greenkeep4177]

Thanks so much Sam, that first move was key for me to isolate that muscle. I overlooked that in favor of the QL or Erectors as to my spinal instability only to realize it was indeed this muscle. Many thanks

[@mrithun15]

Greenkeep omg same here, all this while i was so concerned with training my erectors to improve my stability. Just realised how underactive my multifidus is when i tried the 4 point stance, i was all over the place. I have seen 3 physiotherapists in the last one year for my lower back pain and none of them taught me that.

[@abhinavshaji5386]

It was good and simple.

[@TheJakub345]

if u haven't checked you may also need to work on your ta muscle

[@bookskamaki]

great video, excellent information. i am sure that whoever wants to improve his low back health this is a terrific point he can start.

[@SamVisnic]

Generally 10 on, 10 off for 1-2 sets works. In some cases, I recommend to my patients to do up to 3 x per day, but all depends on pain levels.

[@DrDaab]

Thanks for this wonderful tutorial. I've been doing these exercises for months now and it appears to have completely eliminated even the occasional hint of back pain. I'm very familiar with back pain, having had serious sciatica for almost 2 years in the past, and then for about 4 months more recently. The first episode ended when I passed out (from food poisioning) and the jarring to my spine "cured" the back pain within 2-3 hours. The second episode ended after 2 months of PT followed by 6 day tapering treatment with Prednisone (large dose of 6 4mg tablets, then5, then 4...). After the first day the pain was greatly diminished, and within 3 days it was all gone. The PT did not include MF exercise, but I have been doing it ever since then. You explanations are crystal clear, don't let anyone tell you otherwise. Everytime I view them I get even more understanding of the mores subtle bits, but he basics of how to do them is very well explained, in fact it could not be clearer. Thanks a lot !!!!!!

[@SamVisnic]

Thank you! Glad to hear of your success!

[@daves9355]

Excellent. Love that you didn't say to extend the arm and leg. When I try that I have wretched form and don't get anything out of the exercise. I can do this one! Thanks!

[@joesande]

Also you should take the time to thank Sam for responding to your ambiguously "professional" remarks in such a professional and patient manner when I'm sure he has much more important things to do throughout the day than appease anonymous youtube posters.

[@SamVisnic]

This is not a black and white issue. This is why doing the exercise over and over again is necessary to restore function in most cases. Not working correctly usually means atrophied and/or fatigued.

[@keithstaples8530]

Have had horrible back pain for 2 years went for 1 session of dry needling. Therapist needled this muscle I instantly felt better then I have in years.

[@mrsaye499]

How long did the relief last?

[@MrRDMulli]

Solid video mate. Thanks for putting it together :)

[@SkillSeeker]

If you do the 4 point Exrx and Multifidus is not working correctly to begin with, you go into a high threshold activation and other muscles will just take over, but Multifidus is not reached to its full potential.

[@MsNinna1]

Thanks for this, I've been trying a standing exercise to activate multifidus but have painful tibialis posterior tendon. Will add these to routine.

[@marasmius]

Great exercises. I suspect many car accident victims(even minor accidents) have problems with the mutifidi, caused by the unexpected jarring of the spine.

[@sherrymohr1471]

Thank you - this video rocks!

[@SamVisnic]

...and Multifidus. When psoas major activates, the spine side bends and extends, therefore activates multifidus.

[@MegaMusical10]

Thank you ~ I truly needed to know about this muscle!

[@SteG4Liverpool]

it isn't a stretch. it's for contraction of the muscle.

[@joesande]

Thanks for the video I appreciate the information.

[@JWentu]

quite clear, thank you!

[@SamVisnic]

Thanks!

[@chome4]

Excellent vid.

[@ToddSloanIAAN]

I am following an idea that I came up with since I saw this video. The palm and knee test appears to be telling me that I will need stretch alternately to build the multifidus muscles.

[@armitage4]

Thank you for this video. I have the problem that I can engage the right side but I cannot activate the left side of the multifidus. Do others have the same problem and if so, how can you correct this imbalance?

[@garrettcorcoran7804]

i don't understand how to do the first exercise, that wasn't very clear.

[@keepXonXrockin]

I can feel my lumbar spine pop and shift on the left with the mini hip hiking (not when hiking it up, but when bringing it back down), that probably means it's not safe for me to do? I had herniated disc in 2021 tjat affected my left leg severely. I definitely can't stabilise the four point kneel, especially not on the left. I get pain afterwards. I feel like I'm in dead end with regards to building muscle, because all the recommend excercises I'm too weak to do with safe form.

[@yappetusples4032]

Hi, is it possible to disfuncional multifidus cause glute and obliques inhibition? Thanx for any answer and advice.

[@jaimedpcaus1]

Wow, I don't know how to even attempt to move the hip towards my chest. That's a very controlled move. Are you able to do a follow up and teach how this movement is done ( at 1/8 inches) to really show the extension of that vet important, 1/2 inch? Thanks

[@SamVisnic]

The multifidi run only a few levels of the spine and contribute to small amounts of movement. More global movements certainly work the multifidus, including bilateral activities like back extensions, but the smaller movements can be more helpful in situations in which the individual cannot perform those movements.

[@jaimedpcaus1]

@@SamVisnic Well, thank you so much for sharing. I began doing more stretches for my back. I have constant pain in my lower back. So I will be looking forward to more of your videos. 😊

[@wyattwanders]

Thanks a lot man I thought this was a great video.

[@MovewithJenna]

Re: first exercise- When you lift your hip toward spine - is it like anchoring your tailbone? Or squeezing pelvic floor? Or you you mean *upward* so hips float toward belly button? Thank you so much!

[@michaelkersten1264]

Great video on the multifidus! What exercises would you recommend that a strength and conditioning coach utilize for his/her athletes?

[@SamVisnic]

Thanks! Thats a great question. If an advanced athlete has no pain, there is a LOT of movements you can do. If trying to specifically isolate the muscles, I use a version of twisting back extensions on a glute-ham machine. Farmers walks!

[@SamVisnic]

@wttlawrence29, Thanks!

[@Junk3000]

When I push on multifidus on both sides of my lumbar spine I get huge stabbing pain going all the way down both legs. Is that normal or do I have sciatica aswell? Please help thank you

[@Makinja]

Does this activate the entire multifidus from neck to hip or just the lumbar region of the multifidus.?

[@SkillSeeker]

Hello, this exercise is used to activate Psoas Major. Multifidus is best reached by visualisation.

[@Tinohadji]

Great video. Are these exercises targeted just for multifidus, or does it also work on/activate trasverse abdomens too. Thanks

[@hokiephile]

Is there a variation on the second exercise that can be done by people who can't get on their knees? I would be crippled for weeks if I put weight on my knees. Thanks.

[@jatinmaharao6888]

Hi Sam, my lower back on the right side pains when I cycle on an uphill road. Initially I thought it was a poor bike fit or a hamstring and glute tightness that was causing the pain. But after 3 weeks of stretching these two along with myofascial release, the pain has not subsided. I found today that my multifidus is tight in the right side. How can I increase its flexibility? And what can be the cause of it? I regularly perform weight training including exercises like the deadlift.

[@SamVisnic]

Most people jump right to stretching the tight area/s, but it should also be considered to strengthen the muscle on the opposite side, which is often allowing the overactivity of the tighter side. Something worth investigating!

[@jatinmaharao6888]

@@SamVisnic have started including unilateral exercises like single deadlift, Bulgarian Split squat to reduce the imbalance and it has helped a bit. Then has reduced significantly. Thank you for getting back.

[@Makinja]

Does this activate the entire multifidus from neck to hip or just the lumbar region of the multifidus.?Also at 4:40 it seems like that exercise might not be a direct activator of the multifidus which is in the back or is it just the way the exercise looks?

[@07Blackbeard]

Can you please tell me how to stretch that muscle? I have knots in the upper multifidus close to my neck, and I can only get relief by tightening my abs as you mentioned below. But how do I stretch it?

[@SamVisnic]

There not unfortunately not many ways to stretch this specific muscle. for the lower back, Child's pose via yoga is as close as you can get, with deep breathing. The neck usually needs a combination of bending plus side bending plus rotation to access the deepest layer of muscles.

[@07Blackbeard]

Sam Visnic Thanks, that explains why I haven't been able to get it with regular stretches. Will try different combinations today. :)

[@paulgeorge9228]

shud the hiking exercise be done b4 the 4 point exercise to help activate the multifidus? or is the 4 point exercise itself enuf to recruit the multifidus?

[@SamVisnic]

I rarely use the supine hip hiking anymore as for some people it can trigger a cramp or spasm. I get the same results using just quadruped activities amongst many others. This video is quite old and I've come up with a lot of new strategies over the last 12 years. :)

[@paulgeorge9228]

@@SamVisnic do u mind sending the video here? i find multifidus work to be very beneficial for my twisted pelvis

[@SamVisnic]

@@paulgeorge9228 I was referring to the 4 Point Exercise in this same video.

[@stockzy1]

Sets and reps? 10 on 10 off 1-2 sets? Frequency per day?

[@user-ql6ft1om6l]

Hi, Sam. Do you know any exercises for relaxing multifidus?

[@SamVisnic]

Владимир Волков Flattening the back against the floor with a posterior pelvic tilt will activate the abdominal muscles, thereby inhibiting the multifidus. Good one to start with if it doesn't cause any pain.

[@user-ql6ft1om6l]

***** Thanks! It is helping :)

[@mrithun15]

***** is there a similar exercise that inhibits the abs and activates the multifidus.

[@mrithun15]

***** is there a similar exercise that inhibits the abs and activates the multifidus.

[@neilpirelli9240]

whoa. my right side was ok but my left side i was like jello... i also cant wink my left eye...... related ?? my back has been stiff my whole life i wonder if i can fix this

[@TheUltimateWriterNZ]

How did you go Neil??

[@neilpirelli9240]

@@TheUltimateWriterNZ much much much better, i am able to hold steady on both sides now

[@vinayprabhakar3580]

how many reps each ?

[@SamVisnic]

vinay prabhakar Generally I give people about 10 reps on each side, but it can certainly vary depending on the individual case.

[@vinayprabhakar3580]

***** thanks for replying . my pain is gohne and its just a sharp sensation when i contract my muscles . guess i can do 10

[@joesande]

First off, if you are really interested in science, than "opinions", as you call it, have no place in a discussion. My credentials are that I'm sick of watching youtube videos with trolls posting disguised comments such as yours meant to demean a video posted as a free resource to the online community. And since you're the genious, what are your credentials?

[@SkillSeeker]

If my post was disrespectful to Sam, I am very sorry. I did not mean it that way, it was intended purely on a professional level. Why do you need to get insulting? I just stated my opinion in a very direct manner, specific to the topic of the video. I don't need to show anyone anything, and sorry, but your answer screams "douche" all over the place. What are your credentials regarding segmental stabilisation? Can you clarify the matter? If not, stay out of the discussion.