motivation

Rob Buirgy reached out having sustained a multiple fragment compression fracture of his T12 vertebra (in the middle of the back). Despite being in a body brace afterwards, having already followed the Gokhale Method for a couple of years, Rob’s instinct told him that our method would be able to help him regain an active life. More recently, he has also fully recovered from a whole knee replacement. In this blog post he explains how healthy posture set him up for success… 
—Esther Gokhale

Meet Rob, whose passions include hiking and rafting.

Healing my back

In December 2023, during a vacation excursion to a Mexican cenote (deep water well) in the Riviera Maya region, I’d had a bad jump from a 12m high platform; thankfully, we were required to wear life jackets for this activity! I had serious pain and muscle spasms immediately when I sustained the fracture. With the life jacket, I was able to float for about 30 minutes while I figured out what to do. Later I went to a local clinic. With no x-ray, and because my function was good, the doctor had me bend to touch my toes (so dangerous!), and determined that I had only strained my back. I later realized this was far from the correct diagnosis. Once I was back home, I was diagnosed with a serious “burst” fracture at T12, and prescribed a TLSO brace for three months. I could easily have had a bone fragment cut into my spinal cord—I got lucky!

If there are any insights here for anyone who might have sustained a spinal fracture but not know for sure, I would say, get checked out immediately. I only even suspected it might be a compression fracture due to previous experience with this type of injury at L1 from a rock climbing accident back in 1977. 

I am so grateful that I was already familiar with the Gokhale Method®. I had followed the method for about two years and decided to get in touch with Esther for a personal consultation to find out what adaptations I could do during my rehab. I discovered there was a lot I could do to preserve and improve my posture and movement, even though I wouldn’t be moving my spine for a few months.

I had already read 8 Steps to a Pain-Free Back, and after my consultation I was able to come back to it with much more confidence that I could make a full recovery.

Physical therapy was not an option while I was wearing the brace. However, I could take the online Gokhale Elements course, and so I was able to start and self-direct my recovery, at my pace, much earlier than expected, with approval from my medical professionals. I worked with a new level of detail on rolling my shoulders, keeping my neck tall, and preserving my foot strength while being less active than usual. As time went on, my health professionals said it was safe to engage my inner corset and bend by gently hip-hinging.

Not much movement was possible for three months while the shattered vertebra healed. The brace had to immobilize my spine.

Just eight months after my fracture I had a prearranged wilderness raft trip with a big group of friends and family. We were running Gates of Lodore on the Green River through Colorado and Utah. This trip had been a motivating goal since my recovery started—rowing our 16-foot raft with two passengers would be a real test of my recovery! Given my compromised fitness, we planned for back-up rowers, but the frequently strong winds were overwhelming for them. I didn’t know this beforehand, but it turned out I was ready for the challenge.

Me preparing for rowing on the raft—with “Sister,” my extra crew member!

I managed well by focusing on hip-hinging to set up my forward stroke, knowing how to position my shoulders, neck, and head, plus keep my spine long and straight. I didn’t have the same trunk strength I had before, but I could maintain a healthy alignment to both keep my spine safe and generate the power needed. I rowed up to six hours a day for four days. Yes, I was tired and a bit achy at night, but nothing that threatened my recovery. I will continue to row this way—the biomechanics of it are much better than how I used to row; I used to allow my back and shoulders to round, and then sway as I pulled back.

Knee rehabilitation

I’m currently recovering from a total left knee replacement after many decades of soccer and coaching took their toll. I finally undertook the knee surgery I had been resisting because I thought that my healthier biomechanics would allow me to gain full advantage from my new knee. Before the operation, I prepared by focusing on movement patterns and conditioning joint-supporting muscles. During that time, even though my knee was compromised, I focused on glidewalking to best coordinate my gait, learning how to use my glutes properly, how to use my feet well, and also what to look for in a hiking shoe.

My new knee joint posing for the x-ray!

Post-operatively, my experience with the Gokhale Method shines through. At this point I have met or exceeded all my recovery milestones. Getting the quadriceps muscle to work correctly, and extending the leg fully behind, are often problematic with this type of joint replacement. Three weeks in, my physical therapist determined that I did not need specific therapy to recover my gait. By applying the Gokhale Method principles, my healthy gait came back incredibly fast, and I moved on to compatible strength and balance exercises sooner than expected. As an added benefit, my upright, relaxed, and well-balanced overall posture also improves my proprioception (sense of where I am in space). This has enabled me to better adapt to my new joint and leg alignment as I tackle varying terrain and other situations. 

When I was first learning glidewalking, I would keep my hands resting on the top of my glutes to check if they were working—that was the only way I could feel them activating! My daughter is a dance instructor, and although I’m not into dance as such, experimenting with the modified Samba step that Esther teaches helped me to find that little bit of lateral hip action that I had been missing with each stride.

If I had focused only on the linear movement, I never would have found that natural glute and hip action. I have been a long-distance hiker all my adult life, and I was shocked to realize that I had been throwing my legs out to move forward, but I wasn’t taking advantage of the glute propulsion from behind and all its benefits.

Finding appropriate activation and relaxation in the glutes and hips is part of developing a smoother  walk.

I’m so glad to be a Gokhale Method student, because all is going well and I’m on track resuming the active life that I love. Three years ago I was often focused on my knee hurting, my back hurting, and I had little optimism about future activities. Today, I’m planning my next outing!

Reflections on healing and recovery

My doctors and therapists have said I should expect to have chronic back pain—but so far, it’s getting more comfortable, not worse, as I get stronger and more active. I’ve had great success with combining healthy posture with physical exercises, and using pain medication only when necessary. When we’re recovering from injury or surgery, there is often medication in the mix, and I think we can end up going for the pain meds when it’s actually something other than physical pain we are trying to address, such as frustration or despondency. 

With healthier posture that’s more open, relaxed, and strong, my affect has changed, and my entire outlook on life has improved—overall it’s very uplifting. I think “uplifting” is a great word to describe my experience, both in body and mind. After everything I’ve gone through, if I am having a struggle on a particular day, I know that a body scan and simple adjustments will immediately improve my outlook. Now, I can’t help but notice people’s posture and how they move—there are so many people who would benefit from this method. Hopefully, sharing my story will encourage others to come on board.

Special Spring Into Action free online workshops for newcomers

We encourage newcomers to enjoy Esther’s special, free, Put a Spring in Your Step: Glidewalk your Way to Healthy, Pain-Free Movement Gokhale Method beginner workshop, on Saturday, April 26, 11:00 a.m.–12:00 p.m. (PST). Esther will be teaching glidewalking techniques you can start practicing straight away. The workshop will launch a special, free 5-Day Glidewalking challenge to which all participants will automatically be enrolled, to help you develop your walking power! Find out more, and sign up here.

Best next action steps 

If you would like help to enjoy an active life by learning healthy posture, get started by booking a consultation, online or in person, with one of our teachers. 

You can sign up below to join any one of our upcoming FREE Online Workshops…

   
If you’ve found yourself in a slump these past months, you aren’t alone. Exercise can support mental wellness if you go about it skillfully. Image courtesy United Nations COVID-19 Response on Unsplash.

It’s no secret that depression and anxiety are rampant these days. So many people worldwide are feeling the effects of the ongoing pandemic, and dealing with its many, varied results, not to mention other stressors. It can seem that there is so little in our lives that we can have influence over, exacerbating feelings of powerlessness and depression.

In addition to the range of standard therapeutic interventions like psychotherapy and medication, there’s something all of us can adopt that will help boost our mood: adding exercise to our routine. However, it pays to be skillful in trying this approach. Here are a few practical pointers for how to realistically approach exercise when you’re depressed.

When you’re just starting (or even simply trying) to emerge from your chrysalis, it’s important to be gentle with yourself and set modest, realistic goals. This extends to starting exercise while also dealing with depression. Image courtesy Miriam Fischer on Pexels.

If You’re Depressed, Set Small Exercise Goals
When someone is depressed, it’s crucial to have realistic expectations for how much exercise they are likely to be able to do. A depressed person isn’t merely being “lazy,” and can’t simply “snap out of it” and go run a marathon; there is a physiological cause at work. In severe cases, it can take significant effort merely to get up out of bed. Because of this, setting the bar low and taking a gentle approach is the most likely to yield good results.

Could you commit to taking a few deep breaths when you get out of bed? Or how about a little no-judgment, freestyle dancing?

Finding alternate ways to connect during COVID times can be a great boost to our well-being, both physical and mental. Image courtesy United Nations COVID-19 Response on Unsplash.

Exercise in (Virtual) Company to Combat Isolation
Just like the “oomph” to easily get out of bed, both motivation and accountability can be hard to come by for people dealing with depression. I recently came across a great quote by Keith Johnsgård, PhD, emeritus professor of psychology at San Jose State University and author of Conquering Depression & Anxiety through Exercise. “Having social support for exercise is crucial when you’re depressed,” he says. “A lot of folks won’t exercise on their own, so I tell patients to enlist a family member or good friend to be their exercise partner. It should be someone who is willing to help them...exercise every day.”

Considering the limitations of the pandemic, virtual fitness is a great option for connecting with others safely. If you have a low day you have the option to turn off your camera and still participate without “showing up” — you won’t have missed a session, and odds are you will feel all the better for it.

Exercise in ways that improve flow in your body
According to Chinese medicine, “liver Qi Stagnation” is a common contributor to depression. The solution is to get the Qi flowing; exercise and movement are important ways to make that happen. If you prefer to think in terms other than Chinese medicine, exercise stimulates both blood circulation and our natural “happy hormones”. At a moderate intensity, 20 minutes or so of exercise stimulates the body to release endorphins, giving the “runner’s high” that joggers so enjoy. 

Less talked about are the benefits of low-intensity exercise sustained over time. Even at this level, you can feel better because your brain chemistry changes. Dr. Michael Craig Miller, assistant professor of psychiatry at Harvard Medical School writes "In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression." 

Just like the rest of nature, our bodies require a lack of impediments in order to function optimally. According to traditional Chinese medicine, getting your liver Qi flowing with exercise is one way to help clear the stagnation of depression. Image courtesy Tom Fisk on Pexels.

Some forms of exercise offer benefits beyond the usual and customary. Exercise that improves your body architecture, posture, and movement patterns, sets you up for benefits 24/7 — your flow is augmented even as you sleep, sit, and stand, and you are much more likely to proceed doing your daily activities with the same health-enhancing form.

In the Gokhale Exercise program, born on January 1, 2020, the focus is on one movement principle a day — this keeps it digestible and fun, even if you are starting off feeling a little (or a lot) glum. Even through a Zoom window, it’s possible to siphon a little of the high energy that has built in this community over the past year and uplift your mood. In addition to high spirits, the community is generous in sharing their discoveries, thoughts, and feelings. For many who have written emails to me, as well as for myself, the support has been invaluable through difficult times.

Would you like to let us do the heavy lifting and just show up to one of our daily programs? Change the course of your New Year with a new exercise program, new habits, and bolstered spirits. 

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