Wake up Your Sleeping Multifidi for Better Posture and Alignment


In today’s video, you’ll learn an exercise for a little-known group of muscles that will improve your spinal alignment and posture.

These muscles play a major role in alleviating back pain and are vital to your core and pelvic floor.

So, what are these muscles, and why are they such a big deal?

I’m talking about none other than your multifidi!

These deep muscles lace all the way up your spine, helping to stabilize your backbones.

Injuries, surgeries, or poor alignment can cause segments of the multifidi to go to sleep and be unavailable when you need them, contributing to back pain and spinal instability.

And because the multifidi also have a special relationship with the core and pelvic floor, when they go to sleep, it impacts these areas too.

All that may sound bad, but here’s the great news. Like Sleeping Beauty, you can wake these muscles up, even if they’ve been asleep for what feels like 100 years.

And in today’s video, I’ll show you how.

After you check it out, I’d love to know how it goes. Make sure to tell me in the comments below.

Always connecting,


P.S. Want to learn more about the relationship your multifidus has with your pelvic floor?

I’ve got you covered.

Last year, I taught a class all about this special relationship called Your Core & Pelvic Floor.

The information inside this 90-minute course is so helpful I decided to include it as a bonus inside the Pilates Tonic Online [PTO] membership.

If you want to learn more about your multifidus and its relationship with the rest of your body, you’ll find it inside PTO.



Hi, I’m Sydney… I’m here to help you get out of pain and get stronger and more flexible through alignment-based restorative exercise so you can enjoy all the activities you love in life. You can work with me in two convenient ways: digitally through the Pilates Tonic Online membership or personally with in-person Restorative Movement Sessions.

6 Responses

  1. Love this exercise. The multifidus muscles are so important but I could never figure out how to reach it – this works. Thank you.

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