Multifidus exercise in sitting protocol

        STARTING POSITION: Sitting

    Keep your spine in neutral throughout movement.

  Place your fingers on the small of your back, either side of your spine. 

(0.5cm away from spine).

         Try to bulge/swell the muscle either side of your spine, feeling with your fingertips.  To do this hollow in your abdominals, pulling the lower part of your belly in, towards your back.

           Gently lean forwards, hinging at the hips. Only a small movement, until you feel a gentle bulging under your fingers.

  

Hold each contraction for 15 seconds

 10-15 repetitions

 2-3 times a day 

Designed by Eleanor Clare Peebles