Multifidus

[loadkeeg]

Looking for some guidance on how to release this muscle. I have a ache in my si area, seemingly where the multifidus connects to the sacrum. I believe most of the muscles that have been giving me problems (piriformis, psoas, tfl) have come a long way, so I'm wondering if that's a major culprit in my SI disfunction?

What movements would help with releasing the multifidus? Seems like moving between upward and downward dog is helpful, but maybe massage in those areas is also appropriate. Does anyone know or have experience with releasing this muscle?

[Stillness_moving]

SI pain may be over stretched connective tissue as well, commonly due to excess flexion of the spine, especially lumbar area. The multifidus is a deep part of the core strength, so focusing on the decompression of the spine is very useful. A technique that works with any area of tension is to contract slowly, then relax slowly. There is a strong tendency to release the tension quickly, but then little will change. By releasing the tension slowly, you reach my normal point of muscle tone, and then find that you can relax even more. After the relaxation, there is often a desire for to move in the opposite direction (extension after flexion, for instance.) After you go back and forth a few times slowly, then the motion usually starts to become faster (and perhaps smaller) without any effort as it becomes more efficient. Then the goal is then to get an equal sensation of effort in both directions of movement. This balances muscle tone dynamically, training a more even distribution of tension even in motion. Another technique is to do any motion, then relax the parts where you feel the most effort, then contract the parts that are using less effort, then again relaxing where you feel it the most effort and so on. This can be done with any motion, basically backing off from the over used parts and engaging the underused.

[Joseph David]

Lucas,
Jason put together this program that would address the multifidus:

http://www.cstminnesota.com/resources/Snaking+to+Better+Back.pdf

[loadkeeg]

Thank you both.