ligaments

We’re here to help with your New Year’s fitness resolution. Join us for a FREE 10-day New Year 3 x 3 Fitness Challenge, which is offered as part of the Gokhale Exercise program. It will be fun, safe, and effective, enabling you to build your strength without strain and injury, because, all the while, you are also training for healthy posture! 

Your 10-day challenge consists of three sets of three (3 x 3) popular exercises. Our approach to these well-known exercises is unlikely to be found in any standard gym or fitness program where, unfortunately, poor postural habits go undetected or are even unknowingly promoted. Here the exercises will be taught with our “Gokhale filter” to respect what is natural and healthy for your body.

The New Year 3 x 3 Challenge Exercises:

Exercise #1: Push-ups

Push-ups are a highly functional exercise that will assist you with many daily tasks and a range of activities—getting up from the floor, yoga, weight training, gardening, pushing heavy doors or strollers, etc.

A lot of people, especially women, have difficulty supporting their weight with their arms; their upper body muscles are much weaker than lower body muscles. That was certainly my story.

To this day I haven’t yet done a full push-up though I am getting tantalizingly close thanks to our Gokhale Fitness and Yoga programs. I can now lower myself to the ground with full control, (an excellent eccentric exercise, which you can read more about here), and can push up from part way up. I am hopeful that the 10-day New Year 3 x 3 Challenge will take me all the way! 

This push-up is done at a bench rather than on the floor to be easier. However, common problematic habits can still creep in, as Gokhale Fitness teacher Eric Fernandez demonstrates.

This push-up shows healthy form.

Exercise #2: Squats

Growing up in India, I was surrounded by people sitting on the floor and squatting frequently throughout the day. These habits contribute to greater mobility in the formation of the hip joint, and flexibility in the tissues surrounding the hip joint. 

People in our culture rarely have this degree of mobility and flexibility in the hips and ankles, and so squat poorly in a way that does damage—rounding the back and pronating the feet. This is more of a collapse downward than a well-supported, well-aligned squatting movement. 

In the 3 x 3 Fitness Challenge, Eric will show you how to do squats in a safe way, to boost the strength of your knees, quads, glutes, thighs, and whole lower body. Done well, deep squats are not only safe—research shows that they can improve the health of knee menisci and cartilage, ligaments, and bones.

This squat demonstrates poor form, such as internal rotation of the legs. 

This squat demonstrates healthy form.

Exercise #3: Deadlifts

Often known as a Romanian deadlift due to its popularity among weightlifters in Eastern Europe, a deadlift strengthens almost everything on the back of your upper and lower body. It is also a good exercise to test and develop hip mobility, and to develop bone density. 

The deadlift utilizes our primal way of bending, which we call hip-hinging. Hip-hinging is instinctively used by our infants, and widely by adults in many parts of the world where traditional patterns of movement have been maintained. Hip-hinging is taught in our Gokhale Method® in-person Foundations and Pop-up courses, and our online Elements course.

This deadlift demonstrates common mistakes such as rounding the back.

This deadlift demonstrates healthy form.

Here’s your Challenge:

Day 1: You’ll test how many reps of each exercise you can do in a minute. You’ll take a minute’s rest between each of the three sets, and between each exercise. 

Days 2–4: You will do other exercises that compliment and build up your strength for the 3 x 3 Fitness Challenge.

Day 5: Check-in on your goals.

Days 6–9: Continue with strength training.

Day 10: You’ll go through the challenge again and see in what ways you have improved. Expect an improvement in your strength, in the number of reps you can do, and in your range of motion!

Is this fitness challenge suitable for everyone?

The 3 x 3 Fitness Challenge is designed for practically everyone, with easier options given for those taking steps towards the full exercise, and additional challenges for those who find them relatively easy. 

People are often surprised at how working with healthy posture changes their experience of an exercise—depending on the situation, you may feel stronger and lighter, for example. Or you may discover that you were unknowingly “cheating” and can benefit your body by making different, healthier efforts.

If you have had an injury or surgery recently, or have a particular health issue, we recommend that you seek the advice of your preferred physician or health professional before starting the Challenge. We encourage everybody to work within their capabilities—this is not a no-pain, no-gain program!

I look forward to meeting you as we challenge ourselves to greater fitness, and healthier posture.

If you would like to find out more about how the Gokhale Method can help support you, sign up to join one of our upcoming FREE Online Workshops. . .

Flexibility in the body is generally regarded as a plus, and most people want more of it. Flexibility is seen to enable a wide range of motion, avoid muscle pulls, and spare wear and tear in overly tight joints. But like most things in life, you can have too much of a good thing. In this blog post we are going to look at why excessive mobility has a downside and how healthy posture can mitigate that.

An exceptional range of motion makes for a very “bendy” looking body. Enter the age-old art of the contortionist, a mainstay of acrobatic troupes, circuses, and fairs, which for centuries have enthralled and appalled audiences in equal measure. 

“The most Extraordinary Posture Master.” Wikimedia
Engraving of Joseph Clark of Pall Mall, London, England, by Thornton, c. 1690

What is hypermobility?

An unusual degree of flexibility is still sometimes referred to as being “double-jointed,” but this is poetic license and inaccurate—hypermobility is a better term. Hypermobility is usually due to laxity in the ligaments that holds one bone to another, forming the joint. Hypermobility enables more rotational movement in ball and socket joints such as the hip, more “bend” at hinge joints like the knee and elbow, and also larger angles of bend between the vertebrae of the spine. Hypermobility can be genetic, acquired by persistent over-stretching, or a combination of both. 

The Beighton score, along with other criteria, is used to assess hypermobility. It gives 1 point for each elbow and knee that hyperextends by 10 degrees or more (4 points), 1 for each little finger that bends back by 90 degrees (2 points), 1 for each thumb which can be touched to the forearm (2 points), and 1 for touching the floor with the palms. Wikimedia

Hypermobility can do damage

Unfortunately, there is a high incidence of injury associated with over-stretching ligaments, which lack abundant blood supply to repair themselves and the elasticity to return to their baseline length. Most professional dancers, gymnasts, or acrobats are trained from an early age to further enhance their natural flexibility with stretching regimens. But this can be taken too far. 

Israeli rhythmic gymnasts at the 2012 London Olympics. Note the hyperextension of the center gymnast’s standing leg,
 which bows backward. Wikimedia

A memorable example of taking flexibility and stretching to the point of damage was the career of gymnastics champion Olga Korbut. Having won gold at the 1972 Olympics she toured West Germany. In her autobiography she wrote, “During that tour of Germany, the lumbago in my back began to hurt more and more. The Novocaine injections took away the pain for a while, but I needed time to rest and heal. By the end of the tour, I walked as though I had a stake in my spine.” 

Olga Korbut demonstrating her prowess on the beam. Her upper lumbar spine is being pushed into significant curves. Alchetron

Protecting the spine

It is common to find vertebrae that have become hypermobile where the adjacent section of spine has become stiff and lacks movement. This can be a particular issue in movements such as a golf swing, where it is important that the rotation be distributed appropriately through the whole body rather than achieved by an extreme twist between a few vertebrae.

Tiger Woods follows through with rotation throughout his body, not just twisting at the waist. Flickr

Hypermobility in the spine can result in damage to all its structures. The vertebrae may lay down problematic extra bone in an effort to protect the area. The discs are also at risk of wear and tear and herniation, and the nerves risk compression. Muscles may become hypertonic (held tight) or spasm in an effort to stabilize the area and protect the delicate structures of the spine.

If you do have a genetic disposition to hypermobility, then it’s important to have adequate strength in the muscles surrounding the affected joints to maintain good alignment. Equally important knowledge of healthy posture will ensure you know how to find and keep ideal alignment. 

Protecting elbows and knees 

If you have hypermobile elbows and are on all fours, don’t “park” into those joints. You want to retain a little “give” at the elbow creases. This works the muscles around the elbow joints, affording them protection and encouraging the hands to also be responsive rather than compressing the wrist joints as they take all the weight. 

Avoid locking out your elbows, which pushes into the joints and further distends their ligaments. In the example above, the hands are inactive and all the weight is pressed into the wrist joints. Freepik

Similarly, if you have hypermobile knees, you don’t want your knees to go past straight to bow backward when standing. If this is a habit for you, join me on the 1-2-3 Move program on Monday, September 6 and I will show you a couple of dance techniques to displace this habit. You can also join Eric for Gokhale Fitness on Tuesday, September 7 when he will share an exercise approach to maintaining healthy knee joints.

If you would like to join either or both of these classes but have not yet subscribed to the 1-2-3 program, sign up now for your 7-day Gokhale Exercise Free Trial.

1-2-3 Move happens daily with Esther or guest teachers at 9:45 a.m. (Pacific Time)
Gokhale Fitness with Eric runs Mondays, Wednesdays, Fridays from 7–7:25 a.m.
(Pacific Time), and Tuesdays, Thursdays, Saturdays from 3–3:25 p.m. (Pacific Time)
Gokhale Moving Meditation with Roberta is Mondays at 2 p.m. and with Kathleen is Wednesdays at 12 p.m. (Pacific Time)

Flexibility in your body is a wonderful thing. It looks good, and feels good, but requires some wisdom in its usage. The Gokhale Method® approach to movement and exercise is always holistic, supports good posture habits, and develops the necessary strength to protect the joints from injury. 

If you would like an expert one-on-one assessment of your posture and flexibility you can arrange an Online Initial Consultation or take an in-person Initial Consultation if you have a Gokhale Method Teacher near you.

This is our third blog post in the series where we put popular exercises under scrutiny to examine how they stack up—or not—against the principles of healthy posture. Here we are looking at “Cat-Cow,” a common exercise for mobilizing the spine.

Cow is one of the “holy cows” of conventional exercise. Done on all fours, it puts the spine into extension (swaying). It is paired with Cat, which puts the spine into flexion (rounding). Alternating between these postures is widely considered to be a good or even necessary exercise for mobilizing the spine.

Cat-Cow is widely considered to be a good mobilizing exercise for the spine—but there is a big downside. Pixahive

Alternating between extreme extension and flexion stresses the joints of the spine, which then sustain wear and tear. It also results in the surrounding muscles stiffening to protect the spine. True, it can feel good to stretch out tight muscles in this way, but rather than relying exclusively on repeated extension and flexion, it’s better to address the underlying cause of the stiffness, which is usually poor posture. People with good posture are not compelled to do this sort of exercise. 

Arching the back (above) and slumping (below) are common but damaging postural habits 
that we do not want to reinforce in our exercises. Freepik

In addition to the real-time wear and tear in the spine, Cat-Cow reinforces the poor postural patterns of arching and slumping that are common in our culture. 

Many of us arch the lumbar spine to be “upright.” This compresses the discs, nerves, and soft tissues of the lower back which leads to degeneration, pain, and dysfunction. It is also common to slump the upper back when sitting or standing. This progressively overstretches the spinal ligaments, increasing kyphosis. Cat-Cow augments both these common characteristics of modern posture. 

Cow (above) can deepen and compress an already tight lumbar curve. Cat (below) will then overstretch an already rounded upper back.
Both movements compound common posture problems.

If the chin is lifted and the neck is swayed in Cow, this will additionally put pressure on the cervical joints.

Due to its horizontal orientation, without an awareness of healthy posture, this is an exercise that encourages the abdominal muscles to “switch off” rather than retain a healthy baseline tone. Hanging the abdomen from the lumbar area like a deadweight encourages exaggerated distortion of the lumbar spine.   

After compressing the lower back in Cow pose, most people then round into Cat to stretch it out. Training the upper back to hunch in Cat will then send the shoulders and head further forward in daily posture. Rather than mobilizing the spine, Cat-Cow can create a destructive spiral of a tight lower back and an overstretched upper back. 

Rather than encouraging even length throughout the spine, Cat-Cow pushes deeper into the existing curves. Freepik 

If you are concerned that the yoga or exercises you do could be exacerbating a habit of arching and/or slumping, we recommend exploring how to modify your regimen in an Initial Consultation. You can arrange an Online Initial Consultation or an in-person Initial Consultation if you have a Gokhale Method® Teacher near you.

The 1-2-3 program on Monday, August 9 will show you how to do a modified Cat-Cow. In Cat you will learn to stretch the upper back without overdoing it, and how and why not to round the lower back in the process. In Cow I will teach how to restrict the concave sway in the lower back while giving a satisfying stretch through the thoracic spine where it will do no harm. You will learn how to invite the right amount of movement in the right parts of your spine.

If you would like to join the Cat-Cow class but have not yet subscribed to the 1-2-3 program, sign up now for your 7-day Gokhale Exercise Free Trial.

1-2-3 Move happens daily with Esther at 9:45 a.m. (Pacific Time)
Gokhale Fitness with Eric runs Mondays, Wednesdays, Fridays from 7–7:25 a.m.
(Pacific Time), and Tuesdays, Thursdays, Saturdays from 3–3:25 p.m. (Pacific Time)

Hunching over or rounding the upper back is often regarded as a hereditary characteristic. I frequently hear people say, “my back is stooped just like my mother, and her mother had it too.” 

Is a hunched back Nature or Nurture?

I agree that hunching is certainly a family trait—but it is largely a learned one, not inherited. 

We mostly learn our posture from our parents and family members. As we grow up, the role models around us in wider society also hold sway. Unfortunately, in our culture, these are usually pretty poor examples to follow. Our relationship to healthy posture has steadily been eroded over the past one hundred years, as I explain in my book 8 Steps to a Pain-Free Back.

Healthy, open posture, as shown here, was typical in Western societies until the late 19th and early 20th centuries. (Print donated by the Mendocino County Museum to the Gokhale Method Institute’s collection).

While it is true that some people have a greater genetic predisposition to these distortions, e.g., they may have slack ligaments which easily allow them to occur, these changes generally only manifest when a particular area of the body is subjected to sustained and inappropriate loading. When a person retains or relearns healthy posture, genetic predispositions have little opportunity for expression and for distortions to take hold.   

This mother in Burkina Faso positions her head, neck, shoulders, and arms in a way that is harmonious with retaining an upright and mostly flat upper back. Her child is also experiencing healthy posture—his arms and shoulders posterior, his chest open.

This well-meaning mother is unfortunately encouraging her daughter to round her back as she exercises. Pexels

Why does the upper back hunch?

In some respects, developing a rounded back is not dissimilar from developing bunions—both distortions are the body’s adaptation to a lack of support in the right place, and consequent overloading somewhere else. 

Bunions can form when the joint at the base of the big toe repeatedly takes weight that should be in the heel bone. This can be due to wearing a pointed or high-heeled shoe, or simply from habitually standing with weight through the forefoot rather than the heel. 

The upper back rounds when it is made to carry and counterbalance the weight of a forward hanging head, neck, shoulders, and arms. In healthy posture the upper body is supported by a more vertical J-shape alignment of the spine and the deep postural muscles, or “inner corset.” This prevents the spine from collapsing into an S-shape, C-shape, or I-shape. You can read more about spine shape here.

Sir Charles Walker, a British member of Parliament, being interviewed. A tucked pelvis will often result in a rounded upper back and forward head carriage. Channel 4 News (UK)

How to improve rounded, head forward posture

One of the best steps towards finding your J-spine alignment is to realign your head over your body. To develop the deep cervical muscles which counter excessive neck curves, I recommend using the Gokhale™ Head Cushion, which was specifically designed for this therapeutic purpose. It mimics the beneficial effects of head loading, but with a safe amount of weight for people in a society unpracticed in carrying on the head. 

People who carry weight on their head push up against it using their deep neck muscles (longus colli) and inner corset. Their central axis remains tall, with no rounding of the upper spine.

Caution: If you have any neck pain, or suspicion of herniation or other degeneration in the neck, do not do this exercise.

Headloading is a rarely taught but highly effective means of lengthening, strengthening, and aligning the neck, and freeing the upper back.

Upright and open posture is your birthright

By not hunching you can:

• Maintain your full height
• Retain a more youthful appearance
• Avoid muscular pain and tension, especially in the back and neck
• Avoid nerve pain, impingements, and poor circulation in the shoulders and arms
• Encourage the “inner corset” muscles to support and protect the spine
• Avoid compression and degeneration in the spine, including bone, discs, and nerves 
• Reduce your risk of osteopenia and osteoporosis in the spine as the bones receive
  the healthy stress they are designed for
• Enjoy healthier breathing and digestion

Hunching is not an inevitable part of aging

Often people start to notice they are hunching in middle or older age, maybe because it has become more pronounced. Hunching usually starts as a postural habit much earlier in life, yet goes largely unnoticed if there is little stiffness or pain in the area—and it is not yet linked negatively to associations with the aging process. In many traditional cultures people preserve an upright posture well into old age.

A lifetime of seated work does not make hunching inevitable, as the upright posture of this Ecuadorian backstrap loom weaver shows.

This elderly man in Indonesia has retained posterior shoulders and a wide, relatively flat upper back. Unsplash

This elderly farmer from the Yogyakarta region of Indonesia has preserved an open chest and shoulders that rest back. Unsplash

At whatever age you notice rounding in your back, it is important not to see it as inevitably leading to an extreme kyphosis (severe outward curvature) in the upper spine. Sometimes students come to us in dismay, perhaps shocked to have recently seen themselves so hunched in a particular photograph or video. Rather than despair, use this highly pertinent data as a springboard and incentive to return toward the healthy alignment you had as a young child. 

A young girl washes eggs for market near Falls Creek, Pennsylvania, 1940. She inclines slightly forward and lengthens the back of her neck to attend to the task. Her shoulders remain posterior, her chest open—no rounding over! Pinterest

How to mobilize a stiff upper back

In most situations using a suitable roller is my favorite way of mobilizing the upper back. It can ease stiffness in the vertebral joints, soften tight muscles, and improve circulation to the area. To ensure you get all of these up sides and none of the potential downsides from roller work, there are some important guidelines to follow:

• Use a roller that is the right size, density, texture, is non-slip, and robust. The Gokhale™ Roller meets these criteria.
• Rolling needs to be done with a safe technique and healthy postural form, not threaten injury to your back or neck.
• New freedom in the upper back must be balanced with healthy posture to improve muscular tone and alignment. This prevents newly acquired “give” in the area from resulting in further rounding.

Caution: If you have osteopenia or osteoporosis, or suspicion of herniation or other degeneration in your spine, do not do this exercise.

The Gokhale™ Roller has been specifically designed to help you on your posture journey towards a happy, hunch-free back.

How the Gokhale Method resolves hunched posture

Posture education often starts when people analyze their online or in-person Initial Consultation photographs with a teacher. Gokhale Method® teachers have a lot of experience in reassuring people who have a kyphosis (rounded upper back), explaining the mechanisms that got them hunched, and the logical steps they can take to turn this unwanted trajectory around. The Initial Consultation starts the process of students fine tuning their ability to read posture. It can be a revelation. 

Initial education in Gokhale Method techniques and the resulting changes can be rapid. Most students soon realize how amenable to change the arrangement of the skeleton and soft tissue can be. Changes to rounded posture are not only possible, but almost guaranteed as students progress through our in-person Foundations or Pop-up course, or online Elements course.

In the case of bony rigidity that has been in place for decades, we work to get improvement around fixed areas, and to prevent it from getting worse. With persistence and patience, a surprising degree of bony changes can take place over time. As with all body tissue, bone constantly renews itself in response to the way it is arranged and used.

Felicia Grimke, aged 32, was a very hunched and pain-plagued office worker.

Now a Gokhale Method alumna, Felicia continues to enjoy working on healthy posture and is virtually pain-free for the first time in many decades.

Many of our students have generously shared the story of their journey out of hunching and pain. Do be inspired by Felicia Grimke’s recent post on overcoming hunching, How the Gokhale Method Solved my Neck Pain and Transformed my Life, and sign up for one of our free online workshops below. 

Stretching is a common prescription to help with back pain. At https://www.healthoutcome.org, the world’s first crowdsourcing platform to rate medical interventions, stretching is the 6th most commonly used intervention, after physical therapy, NSAIDs, heat, rest, and cortisone injections. On a scale from 0-5, stretching (rated 2.6) is the 5th most highly rated intervention after Postural Modification (3.8), Yoga (3.1), Supplements (2.9), Weight Loss (2.8), and Meditation (2.7).

Back pain caused by tight muscles is common

The Gokhale Method considers stretching to be one of many essential pieces in solving most people’s back problems. Even though stretching alone cannot give an equivalent result to that of a well-crafted Postural Modification approach, it is a good thing, and if slightly tweaked, could give better satisfaction and results in less time. If done poorly, on the other hand, stretching can harm, rather than help you.

A few key concepts that can help your approach to stretching are:

1. Your hunter gatherer ancestors, with whom you share the vast majority of your genes, didn’t do stretches per se. In the course of their daily activities, their bodies were self-stretching, self-maintaining, and mostly, self-healing. It’s true our lifestyles are different from theirs, but this realization should provoke some enquiry about small modifications in our ways of moving that would enable us, too, to be as efficiently and effectively stretched out as our ancestors were.

This hunter gets a natural shoulder stretch from using a bow and arrow

2. Not every muscle in your body needs to be super flexible. Unless you’re a gymnast or yogi, some stiffness here and there is well-tolerated, and can be beneficial when there isn’t great strength to balance extreme flexibility.

3. Flexibility is very useful in the following muscles: hamstrings (allows pelvic anteversion and hip-hinging), psoas (allows a full length stride without a swayback), external hip rotators (allows deep hip-hinging), pecs and traps (allows normal shoulder alignment and prevents pathology in the shoulder, facilitates good range-of-motion for the arms), and calves (allows the heels to remain on the ground for an extended time in a stride).

Calf stretches can help achieve a healthy stride

4. The reason these flexibilities are useful is that they facilitate normal human movement, which also gives a clue on to how to keep these flexibilities: PERFORM NORMAL HUMAN MOVEMENT! Hip-hinge well, stride well, maintain shoulder alignment well while moving the arms extensively, etc., and you’ll be largely covered for flexibility.

Hip-hinging in the garden keeps hamstrings flexible

Actor Shemar Moore keeps his shoulders rolled back when playing on the beach with some spare children

5. If your day does not include enough movement, supplement with a few, well-chosen stretches. It’s extremely efficient to do several stretches simultaneously. It’s even more efficient if you combine this with strengthening several muscles simultaneously.

Stretching the psoas (enables a healthy stride) and pecs, while strengthening the quads

6. Yoga and dance are two approaches to exercise that are especially efficient and effective for satisfying stretch (and strengthening) needs. Most approaches to yoga and dance could use some tweaking to “do no harm” and do more good, but it’s hard to match the possibilities with these traditional, multi-faceted, tried and true practices.

Dance is excellent for increasing flexibility - and strength

7. Distinguish between flexibility of your muscles and laxity in your ligaments. This is a big one, folks! Flexibility in appropriate muscles is terrific; laxity in your ligaments is not! Ligaments are a type of connective tissue that connect bones and cartilage in your joints and provide stability to the skeleton. Overstretched ligaments become too loose to hold your joints together under pressure or tension. People with lax shoulder ligaments, for example, can sometimes dislocate and “pop” their shoulders back in too easily. People with lax ligaments in their spinal column are able to round their spines excessively.
   
   
   This common approach to stretching the hamstrings, done poorly, causes laxity in spinal ligaments

This person would be better off lying on his back and raising one leg at a time to stretch out his very tight hamstrings

Do you have any favorite stretches? Please share them with us! We can then talk about pro's and con's for the stretches you share.