How do I activate my multifidus muscle?

[linbin]

I am a great believer in strengthening the core and I am aware of how to activate my transversus abdominus but still a little uncertain I am properly activating my lumbar multifidus.

Does someone know of any exercises that easily isolate the muscle.

Many thanks for your help.

HI,
One method described is to lie on you tummy...then imagine that your spine is like a bow...and try to approximate your both ends of the spine ie;your head and coccyx..but dont let the movement occur..i mean the effort should be isometric...you can ask your friend to place his fingers over your low back paraspinal muscles.So that you will get feedback once the muscle contracts...

second method ...is an advanced one..where lower limb movement is used to recruit multifidus...

Lie on your tummy...place your legs slightly apart and rotated outward.now slighly bend your legs and press the posterior aspect of heels together...slighly lift the bend knees off the ground..say;10cms still maintaining the heels pressed together...hold for 8-10 seconds..then slowly bring down the legs...release the pressure between the heels..once the leg touches the ground..

hope it is helpful
Cheers
Linbin