[{"command":"settings","settings":{"pluralDelimiter":"\u0003","suppressDeprecationErrors":true,"user":{"uid":0,"permissionsHash":"1d5695c94f7434160cad960585dab8138bd18a837c338779c0cc4c03e3a7b64b"}},"merge":true},{"command":"add_js","selector":"body","data":[{"src":"\/sites\/default\/files\/js\/js_93gZJe7Wo0n-xgr5Rx6U_QPGYX_oz7bljpPfQlLloUc.js?scope=footer\u0026delta=0\u0026language=en\u0026theme=b5_gokhalemethod\u0026include=eJxLzs_NTc0r0U8pKi1IzNFLhnB1kyp1yzJTy1OLANAjDJM"}]},{"command":"remove","selector":" div[data-drupal-messages]"},{"command":"insert","method":"replaceWith","selector":" .ajax-comments-pager","data":"\u003Cdiv class=\u0022ajax-comments-pager\u0022\u003E  \u003Cnav aria-label=\u0022Pagination\u0022 aria-labelledby=\u0022pagination-heading\u0022\u003E\n    \u003Ch4 id=\u0022pagination-heading\u0022 class=\u0022visually-hidden\u0022\u003EPagination\u003C\/h4\u003E\n    \u003Cul class=\u0022pagination-custom js-pager__items\u0022\u003E\n                    \u003Cli class=\u0022page-item pager__item--first\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=0\u0022 title=\u0022Go to first page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003EFirst page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003E\u00ab First\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                          \u003Cli class=\u0022page-item pager__item--previous\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=1\u0022 title=\u0022Go to previous page\u0022 rel=\u0022prev\u0022 class=\u0022page-link prev-icon\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003EPrevious page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003E\u2039 Previous\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                                      \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=0\u0022 title=\u0022Go to page 1\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E1\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=1\u0022 title=\u0022Go to page 2\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E2\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item is-active active\u0022 aria-current=\u0022page\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=2\u0022 title=\u0022Current page\u0022 aria-current=\u0022page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Current page\n            \u003C\/span\u003E3\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=3\u0022 title=\u0022Go to page 4\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E4\u003C\/a\u003E\n        \u003C\/li\u003E\n              \u003Cli class=\u0022page-item\u0022\u003E\n                                          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=4\u0022 title=\u0022Go to page 5\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003E\n              Page\n            \u003C\/span\u003E5\u003C\/a\u003E\n        \u003C\/li\u003E\n                                      \u003Cli class=\u0022page-item pager__item--next\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=3\u0022 title=\u0022Go to next page\u0022 rel=\u0022next\u0022 class=\u0022page-link next-icon\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003ENext page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003ENext \u203a\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n                          \u003Cli class=\u0022page-item pager__item--last\u0022\u003E\n          \u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=4\u0022 title=\u0022Go to last page\u0022 class=\u0022page-link\u0022\u003E\n            \u003Cspan class=\u0022visually-hidden\u0022\u003ELast page\u003C\/span\u003E\n            \u003Cspan aria-hidden=\u0022true\u0022\u003ELast \u00bb\u003C\/span\u003E\n          \u003C\/a\u003E\n        \u003C\/li\u003E\n          \u003C\/ul\u003E\n  \u003C\/nav\u003E\n\u003Ca href=\u0022\/ajax_comments\/page\/node\/54770\/comment\/default?page=3\u0022 class=\u0022btn-gokhale blue-bg use-ajax js-use-ajax-comments ajax-comments-load-more\u0022 rel=\u0022next\u0022 data-wrapper-html-id=\u0022node-blog-comment-54770\u0022\u003ELoad More\u003C\/a\u003E\u003C\/div\u003E","settings":null},{"command":"ajaxCommentsInsertPage","selector":" .ajax-comments-wrap","speed":500,"data":"\n\u003Carticle data-comment-user-id=\u0022113475\u0022 id=\u0022comment-33427\u0022 class=\u0022js-ajax-comments-id-33427 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221495101692\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/moiracasadeigmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user moiracasadei@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EMoiraC\u003C\/span\u003E on Thu, 05\/18\/2017 - 03:01\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/33427#comment-33427\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/33427#comment-33427\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003ERib tuck, in order to\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003ERib tuck, in order to maintain I have to engage the transverse abdominal muscle, is this correct?\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Cdiv class=\u0022indented\u0022\u003E\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-35100\u0022 class=\u0022js-ajax-comments-id-35100 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221514848343\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Mon, 01\/01\/2018 - 15:12\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/35100#comment-35100\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/35100#comment-35100\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003ENo, it\u0026#039;s the internal\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003ENo, it\u0027s the internal obliques, not the transversus abdominis, that you want to engage.\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\u003C\/div\u003E\n\u003Carticle data-comment-user-id=\u0022119486\u0022 id=\u0022comment-35098\u0022 class=\u0022js-ajax-comments-id-35098 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221514815257\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/nastamanteligmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user nastamanteli@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EAstaL\u003C\/span\u003E on Mon, 01\/01\/2018 - 06:00\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/35098#comment-35098\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/35098#comment-35098\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EI have a question. How do I\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EI have a question. How do I keep the sternum throughout the rotation of the ribs? Does the sternum in fact stay high, like horizontally, so that I don\u0027t compress the lumbar spine all the more while tucking the ribcage? Also, how high does the lumbar spine reach looking from the front of the body? Does it reach to the solar plexus\/xiphoid process area or a bit lower toward the belly button. I of course started doing this by compressing the spine. Anatomy is hard in real time because the lowest ribs are actually starting from higher in the spine than how they appear to sit on your sides.\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\n\u003Cdiv class=\u0022indented\u0022\u003E\n\u003Carticle data-comment-user-id=\u00227\u0022 id=\u0022comment-35099\u0022 class=\u0022js-ajax-comments-id-35099 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221514848271\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/esthergokhalemethodcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/teacher_biography\/Esther%20Gokhale%20Headshot%20600x600.png?itok=K6i4rTUJ\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user esther@gokhalemethod.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003EEstherG\u003C\/span\u003E on Mon, 01\/01\/2018 - 15:11\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/35099#comment-35099\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/35099#comment-35099\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThe descriptions of the ideal\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThe descriptions of the ideal\u0026nbsp;for the sternum and lower border of the ribcage can indeed seem contradictory. You want your sternum high, angled significantly from the vertical, while you want the lower order of the ribcage pulled in and down to be flush with the contour of the abdomen. And there\u0027s not much give within the ribcage\/sternum complex - so you may well wonder how you can possibly achieve both!\u003C\/p\u003E\u003Cp\u003EThe answer is that the bones in the ribcage\/sternum change shape when you change the stresses on them. These bony changes take months \/ years to materialize, but materialize they will if day in and day out there is an entirely different set of pressures \/ stresses on the bones. The biggest changes around the shape of the ribcage happen as a result of an altered pattern of breathing (you want to NOT belly-breathe as your default) and an altered way of using your abdominal muscles (you want to learn to use your internal obliques more than your rectus abdominis\u0026nbsp;for basic ab strength). One of the places that can change shape most quickly is within the sternum, at Louis\u0027 angle, where there is cartilaginous joint\u0026nbsp;rather than fused bone.\u0026nbsp;\u003C\/p\u003E\u003Cp\u003ESee the before and after pics of my husband Brian White on page 27 in \u003Ca href=\u0022https:\/\/shop.gokhalemethod.com\/products\/8-steps\u0022\u003E\u003Cem\u003E8 Steps to a Pain-Free Back\u003C\/em\u003E\u003C\/a\u003E to get an idea of just how much change is possible in the sternal angle while maintaining\u0026nbsp;healthy architecture throughout the ribcage - note also\u0026nbsp;that there is at least a decade between the photos!\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n\u003C\/div\u003E\n\u003Carticle data-comment-user-id=\u0022134665\u0022 id=\u0022comment-39076\u0022 class=\u0022js-ajax-comments-id-39076 js-comment\u0022\u003E\n    \u003Cmark class=\u0022hidden\u0022 data-comment-timestamp=\u00221579776219\u0022\u003E\u003C\/mark\u003E\n\n      \u003Cfooter\u003E\n      \u003Carticle\u003E\n  \n            \u003Cdiv\u003E  \u003Ca href=\u0022\/users\/louisadonnagmailcom\u0022 hreflang=\u0022en\u0022\u003E\u003Cimg loading=\u0022lazy\u0022 src=\u0022\/sites\/default\/files\/styles\/thumbnail\/public\/default_images\/default_profile_photo.png?itok=W3ym34Dl\u0022 width=\u0022100\u0022 height=\u0022100\u0022 alt=\u0022Profile picture for user louisadonna@gmail.com\u0022 \/\u003E\n\n\u003C\/a\u003E\n\u003C\/div\u003E\n      \u003C\/article\u003E\n\n      \u003Cp\u003ESubmitted by \u003Cspan\u003ELouG\u003C\/span\u003E on Thu, 01\/23\/2020 - 02:43\u003C\/p\u003E\n\n            \n      \u003Ca href=\u0022\/comment\/39076#comment-39076\u0022 hreflang=\u0022und\u0022\u003EPermalink\u003C\/a\u003E\n    \u003C\/footer\u003E\n  \n  \u003Cdiv\u003E\n          \n      \u003Ch3 class=\u0022comment-title\u0022\u003E\u003Ca href=\u0022\/comment\/39076#comment-39076\u0022 class=\u0022permalink\u0022 rel=\u0022bookmark\u0022 hreflang=\u0022und\u0022\u003EThis is a game changer for me\u003C\/a\u003E\u003C\/h3\u003E\n      \n        \n            \u003Cdiv\u003E\u003Cp\u003EThis is a game changer for me. I got instant relief. I found that I could achieve the rib movement by slow exhale. Is that kinda doing the right thing? How do I sustain the new rib posture?\u003C\/p\u003E\u003Cp\u003EThanks\u003C\/p\u003E\u003C\/div\u003E\n      \u003Cul class=\u0022links inline\u0022\u003E\u003Cli\u003E\u003Ca href=\u0022\/user\/login?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003ELog in\u003C\/a\u003E or \u003Ca href=\u0022\/user\/register?destination=\/blog\/fixing_a_sway_back%23comment-form\u0022\u003Eregister\u003C\/a\u003E to post comments\u003C\/li\u003E\u003C\/ul\u003E\n  \u003C\/div\u003E\n\u003C\/article\u003E\n","settings":null}]