Core Activation Part III: The Multifidus

David Procyshyn
Instructor David Procyshyn
Average: 4.3 (10 votes)
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The Multifidus is a deep core muscle that provides support from the back, pulling the lower spine toward the center of the body. When working together with the other core muscles, they create a cylinder of pressure through the lower part of the torso.


CarrollLewis 2 years ago

The youtube video was very helpful. I can now activate one side or the other of multifidus muscle using the techniques in that video, but I still can't activate both sides at once. I get the idea - if you activate one side as if to twist like in the video and also the other side as if to twist, instead of twisting, the muscles just both tense. But without twisting, I can't feel the muscle at all. Somehow the intention of twisting activates the muscle, but still doesn't enable me to focus on that muscle independently of twisting.

mcpalmer 3 years ago

I just checked on the youtube link and it is very helpful in showing how to engage and strengthen the muscle.

jnnrr415 6 years ago

He should show visually what this is supposed to work. I have no idea what this is (and I've had a TON of bodywork done)

David Procyshyn 6 years ago

You're right, it is quite difficult to learn how to engage the multifidus. It's a deep core muscle that is hard to feel.

I just found a great video on youtube by a physiotherapist who goes over it in much greater detail than I did. This should help a lot. Here it is:

Let me know how it goes!

David Founder

StellaLee 4 years ago

Thanks for the link David - very helpful. I especially appreciated the instruction of holding the pelvis in 'angry cat' whilst holding opposite arm and leg in the air and relaxing the upper thoracic as this alignment is not something I've ever heard a yoga teacher mention before. Are the positions, in fact, different?

Amalija 6 years ago

I also am unsure how to activate the multifidus. Maybe my back muscles are just too weak. :p

mjbrin 7 years ago

How do you know if you are strengthening the multifidus? I don't feel any pulling of anything. Could you point better where it is? I looked up an image online and put my fingers there and no matter what I do I can't seem to feel anything pull or tighten. I am thinking that I don't understand really where it is at or how it is supposed to feel.


Suzzann 6 years ago

I can't seem to activate the multifidus either. I tense all over the place and can't feel it. They should make the video facing his back when he does it and have him pointing. I need the point! I don't do well without the point!