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A great way to engage the multifidus is with arm movement exercises and drills while performing a dynamic warm up or during a cool down.
Try this little exercise to improve your running actions by working the multifidus. While standing stationary of walking. Hold arms close to side of your body with elbows bent about 90 degrees, make loose fist with hands.
First rotate upper body at the shoulders from right to left four or five times, while holding hands in line with shoulders as they rotate, then move arms back and forth while keeping elbow flexion at 90 degrees for 4 or 5 arm pumps, then return to rotating shoulders and then back to arm pumps.
To learn what goes wrong in running, Lift shoulders while rotating shouldersfrom side to side.
This exercise is great with lite dumb bells also.
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