Do you want to fix hunchback posture, forward head position, and generally poor posture? There's one key muscle that you must get working that you've probably never heard before. If this key muscle isn't working, you won't improve your posture long-term.

The muscle is known as the multifidus, and it's a deep spinal muscle. It's made up of multiple segments that span the entire spine - lumbar, thoracic, and cervical - 2-4 vertebrae at a time. It consists primarily of Type I muscle fibers, which are designed for endurance. Because of this anatomy and architecture, it's the perfect muscle for maintaining good posture all day long.

However, since it is a deep muscle on the back of the body, it's often neglected and can be difficult to activate, especially if it's been asleep for a long time.

Poor posture is a vicious cycle with respect to the multifidus because when you're sitting with a flexed spine (kyphosis, hunchback), the multifidus is stretched, and any muscle that is stretched for a pronged period of time becomes inhibited i.e., shut off and harder to activate. It also gets weaker.

Coach E will start out with the anatomy of the multifidus - where it is, how it works, and why it will be the muscle you rely on to keep you in good posture all day long without thinking about it. Next, he’ll demonstrate how to reactivate those muscles. Once you get them turned on, it’s just a matter of putting in the work to get them stronger.

Don't get frustrated if you have trouble activating the multifidus with this exercise - it may take time but just follow the cues and your body will re-learn how to use this important muscle and you can stand in good posture effortlessly, all day long.

ADDITIONAL HELPFUL RESOURCES

Forward Head Posture routine:    • Stretching WON’T Fix Forward Head Pos...   - this video outlines a full routine to deal with forward head posture, of which hunchback contributes

Spine Control program: https://www.precisionmovement.coach/s... - our comprehensive program to address posture, low back pain and build spine resilience

ROM Coach app: https://www.rom.coach - our mobile app that includes progressive upper body posture routines with easy-to-follow videos, scheduling, notifications and more

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.