Multifidus Exercise Description


Kegels, and prostate exercises (contracting your pelvic floor muscle) can be and should be done as much as possible and can be done anywhere at any time. If you suffer from back pain, the more you do these exercises the more your pain will subside (usually within 3 weeks).
When strengthening this muscle you want to focus on creating endurance in the muscle, so clenching for long times, tighter and tighter rather than contract relax. Also when exercising the pelvic floor, be sure that you are not activating the transverse abdominus, glutes or any other nearby muscle. The multifidus must be isolated, when contracted.
For women, these exercises are referred to as ‘the elevator exercise’. You simply clench as tight as you can, then as if you were going up in an elevator, you clench tighter each floor you get to. You continue as long as you can up as may floors as possible.

Multifidus Muscle Strengthening Links

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