knee joint

My Three Favorite Posture Podcasts

My Three Favorite Posture Podcasts

Esther Gokhale
Date

Podcasts are one of my favorite media. It’s hard to reimagine a time when you couldn’t take your pick and enjoy their entertaining and compelling content. Over the years I have been invited to be interviewed for many podcasts about the Gokhale Method®, and for this blog post I would like to introduce you to three of my favorites, which I hope you will now enjoy if you haven’t done so already.

My Body Odyssey

A recent interview was for the Fluent Knowledge series, My Body Odyssey. Fluent Knowledge introduces their audience to experts who convey knowledge on important issues, topics, and trends in wellness, neuropsychology, media, and politics. It was a pleasure to discuss the root causes and solutions of modern back pain with them. 

Artwork for Esther Gokhale podcast with My Body Odyssey for Fluent Knowledge
Artwork by Emily Crocetti for Esther Gokhale podcast with My Body Odyssey for Fluent Knowledge

For the podcast I introduced Fluent Knowledge to my friend and advocate of the Gokhale Method, Dr. D.J. Kennedy, Professor and Chair of the Department of Physical Medicine and Rehabilitation at Vanderbilt University Medical Center, who you can hear in the brief audio clip below.

The podcast is an elegant production, weaving the Q&A between the interviewers and myself, along with Dr. Kennedy’s commentary and that of back pain contributors, in a well-constructed and informationally rich blend that is easy to listen to. I particularly like that it covers both the Gokhale Method’s respect for the ancient roots of healthy posture, and our engagement with modern science and technology to confirm and augment the efficacy of our teaching.

My cohosts were Brittany Thomas and Robert Pease, and it turned out that Robert was one of the 80% of Americans who suffer back pain. Hearing back from Robert recently, I am delighted to share that he is already experiencing substantial improvements by implementing Gokhale Method techniques: 

Fluent Knowledge also featured a complimentary blog post with an interesting timeline of posture pioneers which you can find here.

An image of the Posture Pioneer timeline
Screenshot from fluentknowledge.com

Listen to the My Body Odyssey podcast:  on Apple on Spotify  

Hypermobility Happy Hour

My second podcast pick goes back to June 2020 and a talk with Kerry Gabrielson, founder of the Hypermobility Happy Hour. Kerry’s podcast grew from her own experience, and is dedicated to discussing hypermobility conditions, including Ehlers-Danlos Syndrome (EDS). 

Artwork for Esther Gokhale podcast with Hypermobility Happy Hour
Artwork from Hypermobility Happy Hour

We talked about how COVID-19 had necessitated further development of our online teaching, giving rise to our Elements course. Kerry was quick to appreciate its potential for widening access to the Gokhale Method and enabling a greater impact on our runaway U.S. back pain statistics with a relatively low-cost, noninvasive approach.  

One of the challenges we both appreciated was the roller-coaster of raised and then crushed hope that many back pain sufferers ride. Musculoskeletal problems can be especially unpredictable for people with hypermobility conditions, and stabilizing the joints through healthy postural alignment, and knowing the techniques to get there, are key.

I was pleased to offer HHH listeners some practical posture guidance—how to engage their inner corset, the column of muscles in our torso that protects our spine from compression and jarring:

Since the podcast, we have been able to update Kerry on the launch of PostureTracker™, our 2-sensor Bluetooth wearable and app. I am particularly excited about its applications for people with hypermobility. For example, they can be particularly prone to hyperextension in the knee joint in standing, walking, and running, but PostureTrackercan catch this in real time, giving users visual, audio. or vibration feedback and allowing them to self-correct. Kerry and I look forward to future conversations.

a. PostureTracker™ app showing knee hyperextension. b. PostureTracker™ app showing healthy knee alignment.                  
PostureTracker™ will alert wearers when they inadvertently hyperextend their knees (a.). With Gokhale Method techniques and know-how they can then correct this habit and return to a safe range of motion (b.), preserving healthy knee joints.

Listen to the Hypermobility Happy Hour podcast:  on Apple    on Spotify    on SoundCloud

So Frickin’ Healthy 

My third podcast is Back in the Game, a podcast for So Frickin’ Healthy, hosted by Megan J. McCrory and Danna Levy Hoffmann. For this podcast I was joined by Gokhale Method teacher Julie Johnson.

Artwork for Esther Gokhale podcast with So Frickin’ Healthy
Artwork from So Frickin’ Healthy

I experienced a serious episode of back pain while pregnant—in Julie’s case, her back pain started after giving birth to twins. If your posture is not as healthy and your structure not as robust as it might be, the extra stress of pregnancy or birth can be “the straw that breaks the camel’s back.” 

It is worth saying here that in pregnancy our structure has to contend not only with the additional weight of a baby (or two), but also the effect of increased relaxin. Relaxin is the hormone which helps loosen muscles and ligaments in the pelvis so it is ready for birthing, but it can also bring greater mobility throughout the body. This can leave a pregnant woman especially vulnerable to back and joint issues, including flat feet. And if you already have hypermobile joints, you can all too readily find yourself in extra trouble. 

Fortunately, as I, Julie, and the many Gokhale Method Alumni can testify, by aligning our bodies well and avoiding the pitfalls of poor posture it is possible to get “back in the game,” active, and pain-free once again.

Listen to the So Frickin’ Healthy podcast:  on Apple    on Spotify   

Spread the word

If you would like to let friends and family know about the Gokhale Method approach to back pain, please share our podcasts. 

Catch our new podcasts in the “In the News” section of our free newsletter Positive Stance (subscribe). You can find all our podcast recordings here on our website. 

Best next action steps for newcomers

If you would like insight on your posture, consider scheduling an Initial Consultation, online, or in person.

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

Home Exercises Part 5: Squats

Home Exercises Part 5: Squats

Esther Gokhale
Date

In this blog post, the fifth in our series scrutinizing popular home exercises, we are looking at squats. Is it a beneficial exercise, and how does it stack up—or not—against the principles of healthy posture?

Squats are a popular and effective exercise designed primarily to strengthen the quads, stabilize the knee joint, tone the glutes, and also work the back muscles. 

4 stages of kettlebell snatch, man squatting
A squat is an essential baseline position for many athletic movements including this kettlebell snatch. Wikimedia

How low should they go?

Deep squats have become increasingly popular in recent decades, following a trend towards cross-training and exercise based on “natural movement.” Fitness and movement trainers have sought to emulate people in non-industrialized societies or traditional cultures who squat with ease, often for long periods.

Deep squats present challenges unless you grew up in a culture that routinely sits and squats on the ground. The challenge is not only in the muscles around the hips, knees, and ankles, but also in the bony part of the joints. When you are born your hip joint is made entirely of cartilage. By age 16, it is fully ossified. If you are not continually sitting and squatting low in your formative years the ossification pattern will not facilitate the angles necessary for squatting as an adult. It is therefore impossible for most westerners to squat low without tucking the pelvis and rounding the back, just like it is hard for them to sit crossed legged and relaxed.

Woman in heels in deep squat with rounded back.  Indian woman in deep squat with straight back.
Even though her high heeled shoes reduce the angle of bend required to squat, the woman on the left rounds her back to squat. The Indian villager (right) can squat with a straight back. Unsplash

The benefits of standing/partial squats

For this reason I highly recommend partial squats, which are a safer option and offer many of the benefits of a full squat. They are also a perfect exercise to focus on and develop healthy posture.

Anyone who has ever done a fitness or yoga class may also know this exercise as Chair Pose. In some schools of fitness training, it is regarded as a foundational exercise. In traditional yoga it is known by its Sanskrit name, Utkatasana. Utkatasana translates as intense, powerful, fierce, difficult—you get the idea. 

BKS Iyengar in Utkatasana, side view.
BKS Iyengar in Utkatasana, showing the challenge of the pose. Facebook

Squats can indeed be demanding. Lowering and raising your body weight into and out of the partial squat works the biggest muscles in the body (the leg and buttock muscles) hard, as they alternately contract (concentrically), and then release their length (eccentrically). 

When you start training with squats you don’t want to go down too far—better to do a shallow, more open zigzag squat that eases you into the exercise. This avoids the risk of injury and you can increase the intensity and demands on your body by going deeper over time, as you get stronger and more flexible. 

How to do a healthy squat

   1. Preparation

To facilitate a healthy amount of external rotation in the legs and hips, softness in the groin and nestling of the pelvis, we recommend doing the paper clip stretch or figure four as it is also known. This is a good preparatory exercise before squatting, and, done regularly over time, will encourage a healthy nestling of the pelvis and alignment of the legs.


In this video I am demonstrating the paperclip stretch, which prepares the legs and hips for healthy squatting. Clip from Gokhale Method Open University video.

   2. Start from a “Ready Stance”

A well-aligned standing posture is essential to maintain healthy form as you execute squats. The Gokhale Method teaches a position we call “Ready Stance which aligns your feet, legs, and hips for correct movement. In this stance you will find the key characteristics of a squat, but in embryonic form:

  • Stand with your feet hip width apart and pointing 10°–15° outward. Have a tiny bend at the hips and knees, as if you are about to play tennis or dance, bringing softness to the groin and back of the knees. 

Eric in ready stance, side view, hands on hips.
Gokhale Fitness teacher Eric Fernandez demonstrates the Ready Stance. It is like an ultra-mini squat.

ancient Greek statue, front and side views
This ancient Greek statue captures the softness and depth you want at the groin even in everyday standing. To get there, take the Ready Stance and then stop short of locking your joints as you straighten up.  

   3. Going into a squat

  • In the Ready Stance, rest your hands on the top of your thighs in your groin crease.
  • Initiate your squat from your hips. As you fold deeper at the hips your behind will travel further back behind you. 
  • Your knees will bend in response to your bend at the hips. Keep them wide and pointing outward and your thighs out of the way as you bend.
  • As you squat, allow your torso to angle forward at the groin as your pelvis rotates on your thigh bones. Check that your stance has a zigzag shape.
  • Focus on maintaining the straightest possible spine by using your rib anchor
  • Keep your chin down. You want your neck and head to remain in the same orientation as the rest of your torso.

Eric in partial squat, side view, hands on hips.
A healthy squat embodies all the points above.

  • When you are confident with the above you can raise your arms smoothly as you squat. Maintain your rib anchor, especially if you have stiff shoulders and are more likely to sway to lift your arms. If possible, bring your arms to the same angle as your torso.

Eric in partial squat, side view, arms up.
Raising your arms in line with your torso requires a strong rib anchor to prevent your back from swaying.

Cecily’s spinal shape in chair pose, with SpineTracker
Gokhale Method teacher Cecily Frederick in Chair Pose, overlaid with SpineTracker™ snapshot. The SpineTracker gives real time feedback on the shape of the spine. Note that Cecily’s spine remains straight in the lumbar area and the J-shaped angle at the L5-S1 junction puts her behind behind her—she does not arch her back.

   Cecily’s spinal shape in chair pose, with SpineTracker, detail
Detail of Cecily Frederick’s spinal shape in Chair Pose, overlaid with SpineTracker snapshot.

Common Mistakes: 

  • Swaying the back. Fix this by using your rib anchor to remove the sway.

Woman swaying in partial squat, side view
Swaying the back compresses the lumbar discs and nerves. Unsplash

  • Knees and/or feet collapsing inward. Fix this by angling your feet outward.

Eric in partial squat, front view, legs in internal and external rotation 
Internal rotation of the legs (left) puts pressure on the inner knees and flattens the foot arches. Feet turned outward and knees and thighs kept wide helps support your structure while allowing the pelvis to settle.

  • Lifting the chin. Avoid looking up or ahead. Fix this by softening your gaze and aligning your head and neck with the rest of your torso.

Person in partial squat from side lifting chin.

Lifting the chin risks putting pressure on the discs and nerves of the cervical spine. It is better to cultivate a long, tall neck. Wikimedia

   4. Increasing the challenge in squat

Once you have good technique and can perform squats smoothly with good form, you can increase their intensity in several ways—though not all at once!

  • Increase the number of reps.
  • Go deeper—take your thighs towards horizontal. Make sure your torso also pivots closer towards your thighs, your behind stays behind, and your knees do not go forward of your toes. 
  • Hold a squat position for a number of breaths. Maintain a strong rib anchor so as not to flare the ribs and sway with each inhalation. 

Free Online Workshops

If you would like to find out more about how the Gokhale Method can help support you, whether through exercise or posture education, sign up to join one of Esther’s upcoming FREE Online Workshops.

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