shoulder positioning

According to Dr. Tammy Chen’s NY Times column, dental patients are suffering from an “epidemic of cracked teeth” due in part to posture. How can we avoid a similar fate? Image courtesy Engin Akyurt on Unsplash.

I recently came across a New York Times column by Tammy Chen, DDS, a prosthodontist with a practice in Manhattan, describing the “epidemic of cracked teeth” she’s seen in her patients during the COVID pandemic. Dr. Chen names two suspected culprits: the slumped posture many people adopt while working from home with improvised furniture, and excessive anxiety and stress. Both of these culprits lead to jaw clenching and tooth grinding.

This man’s C-spine — an intensely rounded upper back and tucked pelvis — are all too common in people working from home and on laptops. As Dr. Chen pointed out, such postural habits can have deleterious effects on the jaw.

The dangers of a C-spine
While working remotely, people are slumping and hunching at their computers more than ever before. For many unaware of how to sit healthfully, lack of access to office workspaces (and in some cases, ergonomic furniture) has been difficult to adjust to. Anyone plagued by a C-spine — with an intensely tucked pelvis below rounded, hunched shoulders — is doing themself some real damage if they don’t learn new ways of using their body. I’m always calling out the unhealthy stresses this puts on discs, nerves, bones, and ligaments in the back and neck, but the consequences of poor posture don't stop there.

Gaming posture also often tends toward a C-spine, to the detriment of gamers’ long-term spinal health, as well as jaw health.

As Dr. Chen points out, nerves passing through the neck and shoulder lead directly to the temporomandibular joint (TMJ). TMJ dysfunction is a widespread problem in our culture and can lead to pain, clicking, and popping in the jaw. So it stands to reason (and I’ve seen in my decades teaching) that hunched, slumped posture in the upper body, including the neck and shoulders through which nerves pass, has detrimental effects on the jaw.

The temporomandibular joint (TMJ) connects the jaw to the skull. Original image courtesy Wikipedia user Jmarchn under CC BY-SA 3.0.

Healthier posture = healthier teeth
Thankfully, learning new and healthful ways of using the upper body while sitting and sleeping is within all of our reach. When sitting, the alternative to collapsing into a C-spine is to first fix the foundation of the spine, which is the pelvis. When the pelvis is tucked under, it provides a wonky base for the spine to rest on. Like a building with poor foundations, the spine is then distorted as a consequence, rounding out the back to then cantilever forward with the upper body. This obliges the muscles in the neck and shoulders to do overtime supporting the substantial weight of the head, creating tension and compression all the way through to the jaw.

The remedy is to learn to position the pelvis well by stretchsitting or stacksitting — so named because they either allow the spine to stretch out straight (stretchsitting), or for the bones of the spine to stack upright and relaxed (stacksitting). Both enable sustainable shoulder placement, and a well positioned neck and head. Bingo! Their harmonious arrangement of bones and soft tissues gives our nerves the space and pathways they need to function happily.

Our jaws and teeth are among the body parts where anxiety and stress most noticeably take their toll. Image courtesy Nhia Moua on Unsplash.

Anxiety and stress affect the jaw
Jaw clenching and tooth grinding at night while sleeping are typically the result of anxiety and stress, both of which are increasingly common in 2020. This added pressure and friction on the dental surfaces are another factor Dr. Chen suspects in the high number of cracked teeth she’s seen in her practice since June. How can posture help here?

Learning stretchlying brings our students a level of comfort and rest many have never experienced before. Image courtesy Minnie Zhou on Unsplash.

The luxuriously comfortable and relaxed postures we teach for sleep help relieve tension all throughout the body and improve sleep quality. Better, deeper sleep gives us a more stable footing on which to meet the day, even in stressful settings, and can help our mental health considerably. Why not take steps to improve our sleep quality if it can help our health, both mental and dental?

We recommend stretchlying on the back because it supports and gently tractions the body in ways that allow muscles that have been overworking to finally relax, releasing their grip on the back, the neck and, yes, the jaw. It may seem surprising to link healthy posture and dental health, but it actually makes perfect sense that jaw tension and teeth grinding can have positional causes.

If you’d like to revamp your understanding of comfort and perhaps invest in something other than your dentist’s next vacation, try an Online Initial Consultation with one of our online teachers. We also have a new Free Online Workshop all about how you can use posture to relieve stress! We look forward to supporting you (and your pearly whites) in these challenging times.

This is Part 2 of a 3-post series on cycling with healthy posture by Gokhale Method teacher and longtime cyclist Tiffany Mann. Read Part 1 here!

Little Tiffany (circa 5 yrs old), a new bike rider, having such fun!

Neck and/or shoulder pain is a common ailment even experienced cyclists regularly encounter. It takes awareness and muscular engagement while cycling to not allow gravity to further pull the head forward and down and round or hunch the shoulders, a posture problem that is already prevalent in our modern culture.

This cyclist in Berlin is on a bike that is too small for him, leading to the pronounced rounding visible in his upper spine. A supportive fit helps prevent rounding. Original image courtesy Raquel García on Unsplash.

While it does take some effort, via muscular engagement and kinesthetic awareness, to maintain a healthy shoulder and head placement while bicycling, the payoff is worth it. You will be able to ride pain-free for longer, and you will also be patterning a healthy upper body position regardless of your activities and movements. You will also strengthen and develop baseline tone in stabilizing muscles, and they will become more accustomed to doing the job of maintaining shoulders back, back of the neck tall and straight, and head lined up over the body, as we teach for all posture stances — sitting, standing, hip-hinging (all of which cycling incorporates!).

Opening the shoulders and chest
Rolling open the shoulders and drawing the scapulae down and back onto your back where they belong allows your chest to stay open. This gives you a better breathing pattern and better circulation to and from your arms, both of which are especially important as you are using your arms to support yourself and guide the bicycle, and using your lungs to provide oxygen to your muscles and cells that are working hard during this exercise.

This cyclist in Lisbon, Portugal rides a well-fitting, front-suspension mountain bike. Her leg is externally rotated, with a slight bend in the knee. She demonstrates a J-spine with her torso and head stacked, and hinges at the hips. Finally, her shoulders are back and her grip on the handlebars is relaxed. Original image courtesy Justine Camacho on Unsplash.

Activating the inner corset as a shock absorber
Using the set of muscles deep in your abdomen and back that we call the “inner corset” helps protect the neck along with the lower back (that other pesky trouble spot for cyclists!). Inner corset engagement gives length to the whole spine, including the cervical discs, and creates more space between the vertebrae. You will better withstand any jarring sensation from uneven road surfaces, potholes, or gravel, with this brace of deep muscles engaged. This brace of muscles includes the longus colli — deep muscles in the neck, which, when engaged, keep the neck tall and straight, and as a bonus, allow your trapezius muscles, those “hunchy” shoulder muscles, to relax.

This cyclist in Manhattan uses his well-fitting bike skillfully. His pelvis is anteverted, his shoulders remain back, and he uses his eyes to lead his gaze, rather than compensating with an arched neck — even with a baseball hat on underneath his helmet. Original image courtesy Javier de la Maza on Unsplash.

Hands, arms, and handlebars
With your inner corset in place and holding your torso steady, your arms can be relaxed when they need to be and not doing more of the work than they need to. Your hands and arms want to be relaxed and not be squeezing or holding on too tightly to the grips and handlebars — that creates unnecessary tension and fatigue.

My family on a banana seat custom tandem: Skip, Willa (4 years old), and Coco (7 years old). Original image courtesy Ken Richardson.

Lengthening the neck and employing the gaze
Craning your neck is another unhealthy posture pattern that can both fatigue the superficial muscles in the neck and damage the delicate cervical discs. Instead of craning your neck to look around you, keep the back of your neck long and tilt the head on its axis, and use your eyes — they can see plenty well and will actually benefit from the exercise of looking out into the horizon and to the periphery. 

This cyclist in Vietnam demonstrates an open chest, relaxed shoulders, and healthy leg rotation while riding. Original image courtesy Minh Pham on Unsplash.

Putting it all together
All of these pieces work together to help keep your ride sustainable and pain-free. Our founder Esther Gokhale, in her two-part series on cycling posture and choosing the right bike seat for good posture, goes into great detail about ways to prevent more types of cycling-related pain through the application of Gokhale Method techniques. As Esther explains, stacksitting and hip-hinging are both crucial for sustainable cycling posture. If you need an introduction to these or other Gokhale Method techniques, keep in mind that you can get familiar with them in Esther’s book, or even work online with several of our teachers, one-on-one! Some teachers are even available for one-on-one teaching in person, where permitted. Don’t hesitate to reach out!

For more information on Tiffany’s teaching in the Boston area, contact her here.

Joan Baez has upgraded her posture since this photo was taken, with benefits for her whole body.

If you’ve been participating in our ongoing Posture 1-2-3 Challenge for alumni, chances are you’ve seen my longtime student, Joan Baez, who regularly joins in. At age 79, she’s sturdy and beautiful, with shapely legs, toned arms, and a peachy, perky butt. Although we’ve all enjoyed her bodacious pipes for many decades, she hasn’t always been such a well-rounded posture student. In her 20s and 30s, her boombox was highly functional, but her booty was lacking.

Case in point: in 1973, at age 32, Joan visited Sing Sing to perform for the people imprisoned there. Her set list included the rousing anthem “I Shall Be Released,” followed by “Viva Mi Patria Bolivia,” a duet with her sister Mimi Fariña. Here she is, singing and playing her trusty guitar, connecting with her audience, doe-eyed and full-voiced in her signature way.

But below the belt things are different. At 3:56 you see a shot of Joan’s behind, and that it doesn’t fill out her pants. Her pants fall poorly on her derriere, because there isn’t the tone and muscle to hold the folds. Her voice sings, but her glutes hit a flat note.

The folds in the fabric of Joan’s pants over her backside while standing upright indicate a tucked pelvis and underdeveloped glutes.

Part of the reason her glutes were not developed is that she used to tuck her pelvis, which puts the glutes in a position of mechanical disadvantage. Tucking the pelvis also sets the framework for rounding the upper spine. This curvature — and the pain it caused her neck — is what she came to me for and what we have worked to transform.

Joan tucking her pelvis while playing guitar and singing.

Young Joan demonstrating a tucked pelvis and rounded upper spine while sitting on the grass.

A flat butt and tucked pelvis aren’t uniquely Joan’s problems. In fact, “glute amnesia” is widespread in our industrialized, increasingly sedentary society. For those of you who share this problem, we’ve developed a special Free Online Workshop called Wake Up Your Glutes: They Snooze, You Lose. If you are available to attend tomorrow, I will be delighted to teach you how to rouse your glutes in their natural context, which is walking. 

Joan is quite diligent about doing her exercises and staying active. She has also done a lot of self-care in general, for her body, mind, and spirit. The results are obvious: 

Joan in my garden last year, preparing to pick some calendula with a deep, healthy hip-hinge and her behind well behind.

Joan celebrating her 79th birthday at Yosemite. Note her excellent muscle tone and beautiful upright posture. Image courtesy Joan Baez.

The moral of this story is that aging doesn’t have to mean decline. You can actually improve with age, as Joan has. Yes, it takes a certain amount of investment and learning and discipline in implementing, but you can change. You can improve. Let’s do it! Let’s join Joan, let’s get our walking shoes, and let’s be walking down the line...

This is the second post in our series on shoulder positioning. Read Part 1 here!

Typing with shoulders too far forward.

Often, in industrialized cultures, the shoulders are slumped or held forward. There are so many daily tasks in the modern world that make it all too easy for these bad habits to set in: holding our arms out front for hours with poor shoulder placement while we are typing, gaming, driving, and so on. Over the years this is likely to cause various problems:

• Impingement, bursitis, wear-and-tear

• Reduced circulation to the arms 

• Compromised breathing patterns

• Reduced athletic performance, increased injuries

• Hunched upper back and forward head

Common pitfalls in getting the shoulders back
Unfortunately, well-intentioned advice such as “pull your shoulders back” often has negative consequences. When we try and correct our shoulder position by pulling back, we are likely to either tense and sway our lower backs, or tighten the rhomboid muscles between our shoulder blades —  or both! Neither of these responses are healthy or comfortable for very long.

Meet the rhomboids
The rhomboids, which pull the shoulder blades together, are not designed to be squeezed tightly for long periods. If you consistently rely on them to pull your shoulders back, they can become sore, knotted, and inflamed

The rhomboids are not designed to be squeezed tightly for long periods. Original image courtesy Wikimedia user Anatomography under CC BY-SA 2.1 jp.

Those of you familiar with the Gokhale Method are probably already practicing the shoulder roll. This gentle movement brings the shoulders home to a naturally sustainable position.  For detailed tips on refining your shoulder roll, please see my recent blog post on shoulder positioning.

Though the rhomboids should not be continuously contracted when you are upright, they exist for good reason. The rhomboids play an important role in keeping the shoulder joint stable, especially when you bend forward, carry heavy objects, or reach for something in front of you. These actions would otherwise displace the shoulders forward. 

Inactive or weak rhomboids allow the shoulders to be pulled forward when carrying loads in front of the body.

Changing lifestyles

This farmer doesn’t bring his shoulder forward to carry his watering can.
 

This Burkinabé teenager pounds millet with her shoulders staying far back.

Our ancestors, like people in traditional and non-industrialized cultures today, had many more opportunities in daily life to use their rhomboids and upper back muscles: drawing water, clearing land, sweeping the yard, and harvesting crops. We can get much of this conditioning from sport such as rock climbing, games such as tug-o’-war, and chores such as gardening or vacuuming, but suitable activity may not continue into a more sedentary adult life. Without regular challenges, the muscles of the upper back can become weak and lax, allowing the shoulders to drift forward and the upper back to round.

Rhomboid toner exercise
Exercises are useful to isolate and strengthen muscles that have been systematically under-used. I find the rhomboid toning exercise below to be effective.

1. Hold a physical therapy band or strap. Keep your wrists straight, palms facing up.
2. Begin by performing a shoulder roll. This healthy shoulder position places your rhomboids in a position of mechanical advantage.
3. Pin elbows to your sides at a 90º angle. The position is similar to when you’re carrying a tray.
4. Draw your shoulder blades as close together as you can. Your hands will move away from each other. The band or strap provides resistance to this motion, challenging the rhomboids. Be sure not to tense the shoulders or neck.
5. Hold for a few seconds. Repeat 5 to 10 times.

Getting your rhomboids to work for you when you need them will benefit both your shoulder health and your posture. Next time you are carrying heavy bags or pulling a door towards you, notice how these muscles help to preserve your shoulder position. Sometimes a little pulling back goes a long way!

Human beings are creatures that copy each other. We especially copy our movie stars - and movie stars are paid to copy us. Movie stars and stage performers have always both reflected and influenced cultural norms. With the advent of TV in the 1950s, this cycle of influence became especially strong. Many people watch TV on a daily basis, and actors have a major influence on our clothing fashions, speech habits, and importantly, our posture. Because the posture of actors is well-preserved in millions of reels of celluloid, this medium provides an interesting study of changing postural trends over the past century.

Classically trained actors are taught how to comport themselves. This training doesn’t necessarily cover the nuances of foot action in walking, or leg architecture in bending, or pelvic positioning that facilitates effortless stacking of the vertebrae, but it does prevent against slouching, hunching the shoulders, and protruding the head forward. An upright comportment is important to an actor for both presentation and performance. An upright stance draws the eye and is much more attractive than a slouchy stance; and being properly upright allows for deeper breathing and better circulation, which benefits the brain, the body, memory, the voice, and more. A strong postural base opens the range of possible characters and physicalities an actor can inhabit, whereas poor posture is a learned habit that limits an actor’s range. A proper stance also allows for mental and physical preparedness, allowing an actor to be in communication with the audience and reacting to the scene, rather than playing a more passive role.

Winona Ryder sitting upright with her pelvis anteverted, next to a crew member standing poorly with hips thrust forward.

The S.F. actor / director / acting coach Robert Weinapple, wrote the following after working with me in the 90’s:

….I found the work amazingly helpful and relevant in my everyday life and my work....

In my work as an actor, I approach each role very physically.  I try to find a different physicality for each character I play, including posture, rhythm, ways of moving and center of gravity.  The posture work was very helpful in making me aware of all these areas in a way I had not considered before, and I was able to apply this immediately and directly to my everyday character work.

In the show I was working on at the time of the class, I received many comments on the strong and effective physicality of the role I was portraying.  In the play’s final scene, a very emotional reunion, I worked consciously in rehearsal on lengthening my spine as I stood (something Esther had specifically worked on with me).  My brother, who is a Yoga instructor, commented after seeing the show that it was a stance that is very similar to a Yoga position, and that it had a powerful emotional effect on the audience and enhanced the impact of the scene.

Several friends have also commented that I seem to have a greater presence on stage, and one person has said I seem taller than before, both onstage and off.  

http://www.robertweinapple.com/meet.html

Because many actors pass through acting schools, the general posture of actors on stage, TV, and in movies is better than the average in the population. Actors also mimic actors from the past, and for this reason too, often have better than average form. The first actors who starred in silent films lived during a time when healthy posture was the norm. It was second nature for them to move well. As each generation of actors studies those that came before them, they learn to comport themselves with many of the same physical characteristics exhibited by earlier actors.

Gregory Peck and Audrey Hepburn in Roman Holiday

To the modern eye, accustomed as it is to seeing people slump and slouch, the positions and movement patterns of older actors can sometimes look stiff and formal. Actually they are healthy, natural, and relaxed. Modern actors mimic these postures, probably from a desire to ‘look the part’ as well as a natural understanding of the benefits given to those with good posture—one of which is surely greater acting success. These lessons are then supplemented and reinforced by the teaching of good upper body positioning in many acting programs.

Classically trained Daniel Day-Lewis standing with shoulders back and an elongated neck in The Unbearable Lightness of Being

The cast of Harry Potter on the movie poster, all upright with well-positioned shoulders and heads. Although the lead trio first came to Harry Potter as children, they received training as the series progressed.

At the Gokhale Method Institute, we’ve noticed that actors without classical training tend to have worse posture than actors with formal training.

Johnny Depp, who never received formal training, leaning over rounded and hunched, in contrast to Orlando Bloom who keeps his shoulders back while seated and Naomie Harris who stands with a commanding upright stance. Bloom trained at the British American Drama Academy, and Harris at the Anna Scher Theater School.

Untrained Lena Dunham standing rounded and hunched in comparison to a well-seated and collected looking Katie Lowes, who attended NYU Tisch
 

We also see a general worsening in the posture of our movie stars in modern times.

Notoriously talented but untrained Heath Ledger sitting rounded and hunched in 10 Things I Hate About You

It is hard to say whether this is because of the changing nature of acting roles, which often seek to portray average people in naturalistic ways, or the prevalence of bad form in the general population taking its toll; both are probably important factors.

Untrained Meg Ryan, in In The Land of Women, sitting hunched with rounded shoulders, mirroring the child actor.

We’re looking forward to reversing the trend of actors having poor baseline posture, as well as having to adopt poor posture to portray average characters! To continue this discussion, please name some actors or actresses whose posture you have wondered about. We will then look for pictures of them to critique here in the comment section.  

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!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

One shoulder at a time — a little forward,
a little up, a lot back, and totally relax.

The holidays are upon us and ‘tis the season for cooking, cleaning and entertaining. You may find yourself especially reliant upon your body as you enjoy the added festivities. We want to help keep you safe and healthy with some seasonal posture tips!

Shoulder positioning

Whether you are baking dozens of cookies or wrapping bundles of presents, your shoulders may feel uncomfortable if neglected. Firstly, assess your surroundings. Whatever your task, ensure that it is within comfortable reach. For example, if you are cooking, get close enough to your countertop so you can easily manage all of your ingredients. Or, if you are working while seated, find a suitable height for your chair and/or table. From here, do a shoulder roll. One shoulder at a time — a little forward, a little up, a lot back, and totally relax. Ideally you can still reach what you need without pulling the shoulders out of this position. This will alleviate tension or pulling between your shoulder blades, which over time would tax your rhomboid muscles. And, with the shoulders back and down, you will encourage healthy circulation to your arms and hands to keep up your stamina.

Notice how the baby's knees are bent in a wide stance to
allow his pelvis to settle comfortably between his legs.

Hip-Hinging

Decorating, cooking and preparing for house guests all require a lot of bending. Bending well by hip-hinging is a must to keep your back healthy. Always allow the legs to rotate open to make room for the pelvis. You want to make room for the pelvis to rotate, drop and nest between the legs.

For shallow bends, you will likely not need to bend your knees very much if at all while standing. If you are seated, the legs usually don’t have to be very far apart. As you bend forward, nothing else along your spine and torso moves. Your shoulders want to stay back, your neck remains elongated, and your ribs stay in place.

For deeper bends, the knees will probably need to bend more generously depending on your hamstring flexibility. If you are gathering things from the floor, you may want to take a wider stance as well, especially if those hamstrings are pulling your pelvis into a tucked position rather than the optimal tipped or anteverted position. Deep seated bends will likely feel better when the legs are opened as well.

This man uses his inner corset to lift a box.
Notice that his arms are still close to his
torso and his body is squared toward
the object.

Lifting with your Inner Corset

Heavy or bulky items require a great reliance upon your Inner Corset. While maintaining your hip-hinging form, add your Inner Corset AND bend your knees more generously when lifting heavy items. Often resting an elbow or two on your thigh can provide more leverage as well. And, always stay close to whatever you are handling—things feel heavier the further they are from your center.

Hopefully you can square your body toward any object you are handling. Sometimes, however (especially in decorating or cleaning those hard to reach spots) you may find your self in a slightly twisted, distorted, otherwise compromised position. During these times, it is especially vital to use your Inner Corset for extra protection. Creating more length allows room for the spine to handle bits of distortion. And, gathering your muscles up and in will stabilize your spine and prevent unnecessary compression.

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!  

We also offer in person or online Initial Consultations with any of our qualified Gokhale Method teachers.

Wishing everyone a warm holiday season!
Esther