hands-on

Most of us are familiar with the idea of self-massage. For many it may grow from instinctively rubbing a sore spot. For a few it grows into an essential healing art, and may even incorporate skills such as trigger point work, myofascial release, and acupressure. 

Healing hands 

Many students opt for the in-person Gokhale Method® offerings (Free Workshops, Initial Consultations, Foundations, Pop-up, and Alumni Classes) because they place great value on their teacher’s hands-on work. I have found that hands-on work continues to be a force for good even in online work. For our online Elements students, who don’t get guidance from a teacher’s hands, it’s especially important to learn to do hands-on work with their own hands.

One of the most useful hands-on techniques that we teach you to do for yourself, whether you are an in-person or online student, is the hair pull. It is the subject of one of our free Gokhale® Moments videos, and one that we frequently refer to. In fact, Hair Pull is our most liked Gokhale Moment! See if you like it too…

The hair pull involves gently gliding your head back and up, lengthening the neck, aligning it more vertically, and pivoting the head slightly downward.

Confine your movement to the neck and head

When performing the hair pull, make sure that you are not pulling your torso and swaying your back. You may detect a straightening of the upper thoracic spine and feel stretch in the upper chest when gliding your neck back, which is fine. Other than that, focus on isolating the movement to your head and neck. If you find yourself swaying back with your front ribs lifting, you want to prevent this and protect against compressing your lower back by first learning to use your Rib Anchor—another Gokhale Moment video that we frequently refer to. 

Healthy head carriage

Rather than having forward head carriage, we want to return to healthy head carriage. Carrying not only your head on your spine, but an additional load on the head, is an almost universal practice in traditional societies, and both necessitates and encourages healthy neck alignment. 

A well-positioned neck and head align directly over the torso—not to the front or behind

The Gokhale® Head Cushion has just enough weight to help you find the verticality you are looking for in your neck. By strengthening your deeper neck muscles, it also helps to relax the more peripheral neck musculature that is often tight. (You can use our $5 discount code TallNeck, valid through Sunday October 13, to purchase a head cushion.)

Letting go

Undoing well-established patterns such as tensing the back of the neck can still be difficult to navigate by yourself. Often the body has “held tight” to a position for decades. This is rather like pulling on a knotted piece of string—the harder we pull, the tighter the knot gets. Take things slowly to allow your nervous system time to find a different response, and your tissues time to relax. If the back of your neck only knows how to draw tighter, you can call on the expertise of a Gokhale Method teacher who has guided other students through this same difficulty and out the other side. Once you have unlocked these patterns together, you can continue to gently coax the elastic release you have discovered using your own hands. 

Here I am guiding a student to experience more mobility, length, and verticality in his neck.

Pain will not bring gain

If you have any pain when you try this maneuver, stop. Don’t feel obliged to follow general instructions that are not tailored for you. Nature spent millions of years evolving a sophisticated way of telling you not to do something, and you don’t want to disregard that signal. This is an instance where a qualified Gokhale Method teacher can look at your health history, together with the advice of your preferred health professional if appropriate, and work with you to progress comfortably and safely. 

Previous generations rarely exhibited the forward head carriage and curved necks that commonly cause tension, pain, and degenerative conditions today.

Help that’s at hand

Once you have mastered this hands-on maneuver, you can remind your neck and head how to move back home into a healthier alignment as frequently as needed. Practice regularly and mindfully, and you will progress with both your range of motion and your baseline posture. 

Gokhale Method teacher Julie Johnson offers a student hands-on help in combination with a Gokhale® Head Cushion to gently lengthen her neck. The weight of the cushion encourages the deep spinal muscles of the neck to work, so that the outer muscles can relax.

Share your progress!

If you have practiced our “hair pull” technique and would like feedback on your neck and head position, please consider uploading a “Before” and an “After” picture in the comment section below. It’s a great way for all of us to share and learn from each other. 

Here I was in 2009, demonstrating the lengthening effect of pulling up the back of the head to a group of teenagers. Hopefully they have continued to enjoy the benefits of space for their cervical discs, nerves, and bones!

Best next action steps 

If you would like help to improve your neck and head 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…

Travel is part of our Gokhale Method® DNA—the method arose and developed through study of foreign cultures (including ancestral cultures), and remains informed by images, videos, statistics, and other data from pain-free and remarkably functional human beings. 

I have learned firsthand what healthy human posture looks like alongside the Sami reindeer herders in Scandinavia, tribal people in Odisha, India, villagers in Burkina Faso, and people with African roots in Brazil. When I travel teach, I make it a point to visit the local museums and also check for local cultural events, ethnic restaurants, and areas that might bring to life the kind of insights and body wisdom the Gokhale Method is based on. 

These Arnhem Land and Torres Strait Indigenous dancers incorporate both external rotation of their legs and hip-hinging in their movement vocabulary—an example we do well to follow. Image from Wikimedia

In my experience, travel makes the mind especially receptive to new ideas and impressions—we are away from our usual routines and responsibilities and free to take in new sights, sounds, smells, feelings, and thoughts. 

Travel with a purpose

If you suffer with back pain, I would like to encourage you to consider traveling to a location to take our Gokhale Foundations course. These courses are often taught intensively in a weekend or a week, and our teachers are spread in many wonderful corners of the globe. You might think of this as a “destination Gokhale Foundations course” that combines wellness, learning, and transformation alongside the local attractions that the destination has to offer. 

Combine a city break with your passions, be they history, engineering, science, or the arts, alongside your Gokhale Foundations course. Image from Wikimedia
The Clifton Suspension Bridge and Observatory, Bristol, England.

Our teachers can not only offer you instruction and hands-on guidance in how to move like you are meant to, but also information on the posture-relevant sites in their towns. They can offer you tips on museum exhibits, restaurants where the servers have great posture, localities that are home to recent immigrants, and other supplemental suggestions on how to immerse yourself in your wellness vacation. This kind of journey makes you a pioneer in the new field of posture tourism!

Posture tourism also insures you against losing all the benefits of your vacation soon after it ends. Posture learning and transformation will improve the course of your life, even if your life is busy and has tensions in it.  

Choose your destination

Geographically speaking, where might your Foundations adventure take you? We have teachers offering both group and private courses all over, so here are some suggestions:

• City breaks, US: Atlanta GA, Berkeley CA, Cambridge Boston MA, Chicago IL, Cotati CA, Hingham MA, Madison WI, Memphis TN, New York NY, Palo Alto CA, Philadelphia PA, San Diego CA, Westchester IL
• Town and country breaks, US: Brooklyn WI, Edmonds Seattle WA, Elmwood IL, Greeley CO, McCormick SC, Whitefish MT  
• Ancestor trail and abroad: Basel Switzerland, Besançon France, Braunschweig Germany, Bristol UK, Canberra Australia, Dittisham UK, Edmonton Canada, Erfurt Germany, Ingolstadt Germany, Kilkenny Ireland, Ljubljana Slovenia, Öhringen Hannover Germany, Ottawa Canada, Stuttgart Germany
• Sea and coastal locations: Cat Island The Bahamas, Celebrity Cruising (Fort Lauderdale visiting Aruba, Bonair, and Curacao in the Southern Caribbean), Hawi Hawaii, Sydney Australia
• You can find all our course location details here.

Make “destination Gokhale Foundations course” your own “retreat,” or go with your partner, a good friend, or family member, to share and remember your discoveries. (Aruba, southwest Caribbean). Image from Unsplash

Vacation time away can be an ideal time to improve your posture. Getting away from familiar home and work routines is conducive to being open to new experiences and possibilities. There is space for reflection and relaxation as you explore changing the ways you inhabit your body. 

You can easily search for Gokhale Foundations courses and other offerings here.

And staying away from home doesn’t have to be expensive. Many of our students stay with family members, or catch up with friends who live in a Foundations destination. A weekend course can also be a well-earned, self-care extension to a work trip.

I knew I wanted a hands-on experience but was hesitant to make the commitment—an intensive weekend class would require a three-hour drive from my home plus a two-night hotel stay… My in-person with Doreen was a transformative experience… Plus, she helped me correctly set up my stretchsit cushion in my car. Thanks to this, my back and legs were blissfully comfortable on my three-hour return trip home. 

Amy Alpine, Gokhale Foundations course student.

The river Dart in the Devon village of Dittisham, England, a Gokhale Foundations course destination.

Can’t come to us? We can come to you!

Many of our teachers enjoy travel teaching, and have visited Northern Ireland and Dublin Ireland, Edinburgh Scotland, Berlin and Freiburg Germany, and Werkhoven Holland. This year I am looking forward to travel teaching Gokhale Foundations in Sydney, Australia alongside teacher training. 

The church on the market square in Öhringen. This October will be my third visit to this delightful German town. 

If you have a group of friends, colleagues or clients, who would like a course in your town, please let us know—we would love to make this happen! If you own or know of a venue, a provisional course can be listed publicly on our website.

Whichever destination you choose for your Gokhale Foundations course, you’ll be on your way to healthier posture and breaking away from back and other body pains.

 Sunset at Kapa’a Beach Park, Hawaii, a Gokhale Foundations course destination.

Best next action steps 

If you are new to the Gokhale Method, 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…

Choose your remedies carefully

There are many approaches to stretching tight back muscles that involve rounding the back. Though these exercises give temporary relief, we recommend against them because they threaten the spinal discs, nerves, and ligaments. They can also result in the back muscles contracting even more tightly to stabilize the area. 

Rounded stretching exercises increase existing upper back curvature (hunching) while pulling aggressively on tight soft tissues and ligaments. Our tissues respond better to sustained, gentle realignment to make healthy changes. Pexels

By contrast, the Gokhale Method rib anchor maneuver brings relief from compression without any negative side effects. It restores your spine to a healthy J-shape, preserving the spinal discs, nerves, and ligaments. Over time, this alignment encourages a more natural, relaxed baseline tone in your back muscles as well as better abdominal tone.

How your rib anchor works

Rib anchor describes the pivot of the rib cage around a horizontal axis at about breast height, bringing the lower border of the front of the rib cage in and down thus sending the back of the rib cage up and out. Since the back of the ribs are attached to the vertebrae, this pulls the curvy “necklace” of the lumbar spine into a flatter, longer arrangement. This means of tractioning the lower spine is a fundamental Gokhale Method technique for removing sway. It restores healthy length in the lumbar area, alleviating compression of the discs, nerves, and vertebrae.  

a.                                                          b.             

A forward pivot of the rib cage at breast height (b.) corrects for a tight lower back (a.), restoring lumbar length. Maintaining this orientation requires the abdominal muscles that anchor the ribs down to develop a healthy baseline tone.

The art of transmission 

Over many years of hands-on work helping students with their rib anchor, I became increasingly aware of an intuitive sequence of moves in what I was doing. My hands could guide a student to a pleasing endpoint, but what exactly I was doing fell short of verbal description and a conceptual framework. The gap between what we were doing and articulating in words showed up especially when our teachers got together for continuing education offerings, when questions and case studies were discussed. There was a need for new language, fresh insights, and deeper understanding. While teaching posture is both an art and a science, it is also a hallmark of our method that there be kinesthetic, visual, and intellectual understanding of our process; this takes the right words and analogies.

A fresh analogy for the rib anchor

For a very long time, we’ve taught three things that need to happen to help most people find a healthy head position. It’s a combination of: 

1. Pivoting around an axis from ear to ear
2. Lengthening the neck through relaxing certain muscles and recruiting others (especially the longus colli)
3. Shearing the head and neck gently back               

1.                                         2.                                       3.

Gliding the rib cage home follows a similar pattern:

1. Pivoting around an axis that goes from side to side through the chest at about breast level (this being the main component of what I’ve described as rib anchor so far)
2. Relaxing the erector spinae and other muscles and recruiting the deep abdominal and back muscles (inner corset) to create additional length in the back, as described and included in our teachings
3. Shearing the ribcage backward relative to the pelvis. This is the movement that I’d been intuitively weaving into my hands-on ministrations that previously wasn’t well described

When students aligned their ribs by only pivoting the rib cage, I could see that it sometimes resulted in an awkward movement that did not integrate the rib cage into the torso quite right. Adding, and even better with practice, integrating this element of shear, transformed their outcome and experience. 

We can describe the shear element, for both the head and the rib cage, as analogous with backing your car into its garage: 

An analogy that is true and versatile

Neat and easy parallels can, of course, be seductive but false. However, here we have a really useful and accurate analogy of what needs to happen. Deploying your rib anchor to come into a healthier orientation usually feels somewhat strange at first—especially if you have spent years actually leaning backwards from your waist—but this new analogy is already helping our students to enjoy a more buoyant uprightness, and less of a leaning forward sensation. 

This “backing up” of the ribcage can be tailored to affect different levels of the spine, as appropriate for each person. And while every body is a unique landscape known only to its owner, a teacher’s guidance is always available to help you map it out sooner. 

a.                                                          b.             

 
This girl (a.) stands with her lower back swayed. Her rib cage is angled back, and she can feel her lower front ribs popping up under her hands. She gently but firmly presses on her ribcage to “back it into the garage” and into a healthy alignment (b.), removing the sway in her lower back as she does so. 

Best next action steps

If you are new to the Gokhale Method, are resuming your posture journey after a little while, or struggle with your rib anchor, book a consultation, online, or in person with one of our teachers, who will be happy to help.

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