Pilates Anatomy Lesson - How To Lengthen Your Spine

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Pilates Anatomy Lesson - How To Lengthen Your Spine

I want to teach you about a really really important muscle runds right along the entire spine. This muscle is called the multifidus.

What happens is that when you are engaging this muscle it actually makes your core work stronger. So your core is going to engage much better while this muscle is activated.

It's very simple to activate and and there's a great little way that I want to show you when and how. The muscle runs right along the entire spine, all the way through the cervical spine and up until there. It's this long muscle which goes all the way along the spine.

To activate it , you simply want to lengthen your spine. So if you imagine you've got a piece of string attached to the crown of the head and somebody is lifting you up by the piece of string, you're lengthening your spine.

You're making it grow nice and long.

For the test, what I would like you to do is sit down, place your fingers on either side of your spine. It can be anywhere along your spine.

But it would be easier to fill up three of the lumber. So place your fingers on the spine-- either side of the spine.

Now what I want you to do is just latch. You should feel nice and soft either side of the spine. You shouldn't feel any muscles engaging.

Now I want you to feel like lengthening up. Like somebody is lifting you from a piece of string attached to the crown of the head.

You should feel two muscles on either side of the spine lengthening or switching on. Not sure if you can see it from there. So what you want to do whenever you're exercising, running, rolling. Whatever it is you're doing. You want to think about lengthening your spine so that your core can engage nice and strong.

Now just doing this one, lengthen your spine and then lean forward. You'll feel how strong these muscles engage how much they fire up. That lengthening forward keeping your spine nice and straight when you do that, they engage again. But, if you were to hunch over, they switch off.

If you were to lengthen and lay back you'll notice that they switch off as well. So, that's were the correct posture becomes very very important. You want to make sure you're not leaning back.

If you were riding a bike for instance. Obviously not a road bike. Just a normal bike, you don't want to be leaning back, otherwise you won't have any support with the multifidus muscle or your core as well.

Make sure that when you're lengthening you're either upright or you're lengthening your spine and you're leaning forward over the bike.

So, it's a great little test for you to do if you sit down, feel either side of the spine and have a play with your posture.

If you're leaning back you'll feel it switch off, when you lean forward you feel it very very strong, and if you're lengthening that way too it will engage as well.

But, slumping forward with that poor posture you're not going to have any support and your core won't be able to engage very well.


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Inner Strength Pilates and Barre Adelaide
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