The multifidus, a stabilising and extensor muscle!

Joseph Pilates said, " If at 30 your spine is stiff, you are old. If at 60 it is flexible and mobile, you are young. »

The transverse spinous or multifidus muscle is a deep, even, dorsal thoracic muscle located on the spine, consisting of four parts or fascicles:

The notion of stabilisation is particularly interesting in the lumbar region and this muscle can be recruited in synergy with the transversus abdominis, thus on deep exhalation.

It is located along the entire length of the spine. It allows for self-growth and elevation of the spine.

By activating it, we stretch upwards - we also try to reach or touch, mostly from the pelvis, the anchoring of the feet and the upward expiration (to the diaphgram - Expiratory muscle) from the perineum.

An article in the Médecin du Québec, volume 39, number 4, April 2004 explains the major role of the transverse and multifidus.

"The concept of the specific exercises comes from the co-contraction of the transversus abdominis and the multifidus. The interrelation of these two muscles gives the effect of a deep abdominal corset supporting the spine and the lumbopelvic region during the performance of dynamic and static functional tasks.

Studies show that insufficient stimulation of this muscle (these muscles!) is directly related to lower back pain:

https://www.ncbi.nlm.nih.gov/pubmed/20193941

Pilates allows for functional mobilization of the spine without crushing the intervertebral discs. Move lightly and naturally in your environment!

In Pilates, the main focus is on extending the mid and upper back while engaging the abdominal muscles to protect the lower back.

Some exercises will help you stretch and lengthen the front of your body, improve your posture, rebalance your body and reduce back pain.