Multifidi Week - Pelvic Matrix -MoveU

Lower Back Pain? Tag someone you know with lower back pain! These deep muscles called the Multifidi attach to each of your lil vertebrae and, if you have pain, are probably weak! These little muscles provide sensory feedback about what position your spine is in… they also assist in extending, rotating, and side-bending your spine. Doing pelvic movements like these (as well as many others that we will be posting) will be helpful in gaining awareness about your body positioning as well as strengthening the muscles, your core, and mobilizing the joints in your pelvis and spine. Yes, we know, he is correct that we are not “dancing.”

This second video is a “pelvic matrix” that we have found people really struggle to do. Being able to tilt the pelvis forward and back, side to side, and combining the motions to make a circle is very helpful in gaining body awareness and loosening up the muscles and joints around the pelvis and lower back. This is a great warm-up exercise before working out as well.

If you have lower back pain, there is a good chance that one of these motions is limited. Working on this range of motion over the next several months in various positions (lying, standing, kneeling, etc) will be very helpful in reducing your lower back pain in the long run. Do not force any positions though. If you find that your motion does not look like mine, don’t try and force it to make it look like mine… make TINY movements, don’t overdo it. Work with the range of motion that you currently have.

[bbjonas]

If you've got low back pain, can a modified version be lying flat on back and hiking (drawing one hip up toward you about an inch) and alternating? Thanks