hiphinging

We set a high bar for our six-lesson Gokhale Method Foundations course. We expect our students will 

1. Sit, stand, walk, lie, and bend in new (old!) and better ways
2. Experience significantly less pain and more function
3. Expect more from their body and life. 
4. Use the word “life-transforming” somewhere in their evaluation forms.

Even with this high bar, a student sometimes surprises us with the extent or speed of their progress over the course. Abigayil Tamara is one such student - here is her story. 

My Experience With the Gokhale Method
~Abigayil Tamara, MA, MSW

I looked into the Gokhale Method after someone in a grocery store told me how much it had helped his mother. 

My back issues began over 34 years ago, in 1983. I was given epidural injections. When I reached the point where I was unable to sit down, I had my first back surgery, a laminectomy on L4/L5, L5/S1. After the surgery, I used a walker for many years. In 2009, I had a second back surgery, a fusion at L4/L5, L5/S1. My third and fourth back surgeries In 2013 and 2016 involved removal of previous hardware, and fusion of L1-S1. Besides walkers, canes, and mobility scooters, I also had a service dog with a harness that I used for balance and support. Over the years I have worn a number of braces including two substantial back braces and braces for both legs. My back issues had resulted in burning in both calves and feet, and bursitis in both hips with pain extending down my right leg.  I have had numerous tries of Physical Therapy, the most successful being Aquatic Physical Therapy in a warm water pool. Since my last surgery I have seen three Physiatrists and two Internists, one with an Anesthesiology specialty, in my search to heal my back, resolve severe pain, increase my functionality, and be able to stop wearing the brace I had worn for over ten months following the last surgery.

With my history, I wasn’t sure that the Gokhale Method® was going to be able to help. I attended the Free Workshop, and then had a consultation with Esther Gokhale. I found her extremely knowledgeable, and able to immediately offer help for my situation. She taught me how to engage and develop my Inner Corset. I then started the Foundations Course individually with Monisha White. After the first session with Monisha I was able to discontinue use of my back brace and haven’t needed it since. With Monisha’s help I was able to continually improve my posture, with Stretchsitting (I love shoulder rolls), Stacksitting, Tallstanding, Stretchlying (side and back), Glidewalking, Hip-Hinging, and wonderful Kidney-bean shaped feet. Because my back was very stiff and painful, lying down and going to bed had been extremely difficult activities. Once I learned Stretchlying, lying in bed was very comfortable, and I looked forward to getting into bed.

Having spent years as a teacher and in helping professions, it is always wonderful to find others who are passionate about their subject matter and able to teach in a way that enables others to absorb the information and apply it in their lives. This has been my experience with the Gokhale Method®. Demonstration, visuals, positioning my body, review, practice, and homework involving reading and exercises continually reinforced the information.

I own the Gokhale Pain Free™ Chair and two Stretchsit® Cushions (one permanently in my car, and the other for use on chairs at home or other places), and these help me sit comfortably. 

With the conclusion of the six session Foundations Course, I am engaging in continuation of the learning. It is important to me to build on current knowledge, to continually practice, stay engaged with others on this journey and learn new information. I am a senior with years of having a compromised back. I was amazed that in a short time with the Gokhale Method I was able to make significant changes to enhance the quality of my life. I am hopeful that others will learn this information and avoid the many years of suffering that characterized my life. I am very appreciative of Esther Gokhale’s work, and grateful for the many methods she has developed to help others.

Stretchsitting®

The difference in neck curvature between the two is particularly marked

Stacksitting®

Note the strong improvement in shoulder and head placement

Hiphinging

Abigayil will now build up the flexibility and strength she needs to deepen her bend, instead of compromising her spine above her fusions to reach the ground

Tallstanding®

Notice how much stronger and more confident Abigayil appears while standing, after!

Spring brings renewal. All around us the earth is alive with the sounds and smells of new life. As the weather grows more inviting, your yard and garden may be calling.  For many people, gardening and outdoor work are favorite pastimes, yet the fear of back pain can be inhibiting.  Let the Gokhale Method help you to thrive alongside your plants!

When planting flowers and digging in the dirt, use hip hinging to save your knees and lower back. Maintain your spinal shape as you bend from the hips. Take a wider stance to reach the ground more easily.  When you feel your hamstrings pulling, bend your knees to keep from tucking.  Check to see that your knees track over your feet and that your shoulders remain back for good blood flow to your arms and hands. Try resting one elbow or forearm on your thigh as the other hand performs your gardening tasks to reduce the demand on the muscles in your back.

 
Hip-hinging stretches the hamstring muscles, increasing their flexibility over time. 

Bend your knees as needed to accommodate tight hamstrings.

For pulling weeds or lifting anything heavy, engage your inner corset and take time to orient your body well. Stay close to the tool, flowerpot or stubborn weeds you are moving. When a task is within easy reach, you are more likely to use the deeper muscles in your back and abs and less likely to twist or distort your spine. For lifting very heavy items, bend your knees more and engage your gluteal and leg muscles. 

Pushing a heavy load is a great way to strengthen your gluteal muscles and improve your glidewalking form. When using a lawnmower or heavy wheelbarrow, squeeze your glutes extra hard to push your back leg into the ground and propel yourself forward. Earth is much more forgiving than pavement, giving you a chance to work on kidney bean shaping your feet and rolling the back foot from heel to toe as you push off.

This man maintains a J-spine shape and engages his gluteus muscles while pushing a heavy wheelbarrow. By doing so, he protects his spine and strengthens these key muscles.

If your knees are healthy, the “B” squat allows you to garden close to the ground while preserving a healthy back shape. Lift one heel off the ground, open your legs to help your pelvis antevert properly, and pivot from side to side so as not to fatigue the muscles of either leg. As with hiphinging, take care that your knees track over your feet. 

Gokhale Method teacher Charlene Hannibal keeps her shoulders back and her neck long as she practices a "B" squat, a healthy way of getting close to the ground.

If you are working on a stationary project, it may be useful to stacksit cross-legged with a wedge. Fold a blanket or mat to create the height that you need.  Sit on the edge of this “wedge” to maintain pelvic anteversion and stay upright and relaxed. Roll yours shoulder back, lengthen your neck and hip-hinge forward to tend to garden tasks.

In people who have tucked their pelvis for years, the surrounding tissues have adapted to this architecture. The muscles and ligaments in the groin, as well as the hamstrings, tend to be short and tight. A wedge compensates for this distorted baseline position and allows you to stack your spine effortlessly and comfortably on its base, and you can sit for extended periods in one position.

Check in periodically with your body. Often when we get involved with consuming activities, our bodies slip back into old habits.  Remember to open your chest and breathe deeply, so earth smells and oxygen flow freely into your system. Take time to enjoy your surroundings. After a day’s work you will feel renewed, refreshed and left with a “good” sore rather than laid up with an aching back!

Best,
Esther

Join us in an upcoming Free Workshop (online or in person).  

Find a Foundations Course in your area to get the full training on the Gokhale Method!  

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