fbpx J-Spine | Gokhale Method Institute
Sign up for our Positive Stance™ Newsletter

J-Spine

Water Workout

The butterfly stroke provides an intense workout for the "rib anchor" muscles.
July, 2014
One of the many benefits of having excellent posture is the ability to enjoy an active lifestyle without injury. Conversely, an active lifestyle can help cultivate good posture. While you are still honing your posture, water is a perfect medium to train in since your buoyancy will reduce impact on your joints. In this forgiving medium, you can safely increase your muscle strength, stamina and flexibility while exploring the nuances of natural posture. You can reset movement patterns and connect the dots that make up the Gokhale Method while enjoying the soothing effect of the water on your body and mind. No matter which stroke you choose, you will have occasion to summon up and strengthen your deep abdominal muscles. These muscles are especially important for the health and safety of your spine. Read more

My Gokhale Method Experience

February, 2018

I have been practicing massage therapy and bodywork for over 19 years. I believe in the value of massage and love my work. But over the years I noticed many clients kept returning with the same, or related complaints/injuries, over and over again. And this happened even though they diligently performed PT exercises, stretched, practiced yoga etc. I felt there was something missing, something that could help clients retain the benefits of therapeutic work and maintain their good health. For me that answer came when I learned about the Gokhale Method®, a postural re-education method created by Esther Gokhale, author of the bestseller 8 Steps to a Pain Free Back.

My introduction to the Gokhale Method came through my massage client Susan, a former competitive figure skater and modern dancer who had experience with several forms of bodywork. When she... Read more

Cultivating a J-Spine with Chair Pose (Utkatasana)

February, 2020

As a student and teacher of yoga and practitioner of the Gokhale Method, I choose yoga poses that make good use of my time. “Chair pose” is well worth the time investment. In fact, it has become one of my favorite strength-building postures. It is useful for cultivating a J-shaped spine. It helps increase gluteal tone. It helps to pattern healthy hip movement. It is strengthening for the legs and spinal stabilizers. And, last but not least, it allows a yoga practitioner to smoothly transition between a standing forward fold and mountain pose — without compression of the intervertebral discs.

... Read more