The Gokhale Method is a system of healthy posture and movement to help restore your Esther Gokhale has been involved in integrative therapies all her life. In a quest to find the root cause of back pain, Esther Gokhale studied at the There is a LOT of filler material in this book, but it also contains sound tips for. 8 Steps to a Pain-free Back by Esther Gokhale, , available at Book Depository with free delivery worldwide.
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8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck , Shoulder, Hip, Knee, and Foot [Esther Gokhale, Susan Adams] on. Esther Gokhale: 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot (Paperback); Edition on. Esther Gokhale (Go-clay) has been involved in integrative therapies all her life. Esther GokhaleMarch, Sitting cross-legged on the floor is common in many cultures around the world, and has become . Books By Esther Gokhale.
Enlarge this image Primal posture: Ubong tribesmen in Borneo right display the perfect J-shaped spines. A woman in Burkina Faso left holds her baby so that his spine stays straight. The center image shows the S-shaped spine drawn in a modern anatomy book Fig. I and the J-shaped spine Fig. II drawn in the anatomy book Traite d'Anatomie Humaine. These include physiotherapy methods, such as the Alexander Technique and the Feldenkrais Method , and the work of anthropologist Noelle Perez-Christiaens. Back pain is a tricky beast.
Many ancient statues, such as this one from Greece, display a J-shaped spine. The statue's back is nearly flat until the bottom, where it curves so the buttocks are behind the spine. One indigenous tribe in central India reported essentially none. And the discs in their backs showed little signs of degeneration as people aged. An acupuncturist in Palo Alto, Calif. She has traveled around the world studying cultures with low rates of back pain — how they stand, sit and walk.
Now she's sharing their secrets with back pain sufferers across the U. About two decades ago, Esther Gokhale started to struggle with her own back after she had her first child.
I couldn't sleep at night," she says. I was just crippled. Eventually she had surgery to fix it. But a year later, it happened again.
You don't want to make a habit out of back surgery," she says. This time around, Gokhale wanted to find a permanent fix for her back. And she wasn't convinced Western medicine could do that.
So Gokhale started to think outside the box. She had an idea: "Go to populations where they don't have these huge problems and see what they're doing.
Do a shoulder roll: Americans tend to scrunch their shoulders forward, so our arms are in front of our bodies. That's not how people in indigenous cultures carry their arms, Gokhale says.
To fix that, gently pull your shoulders up, push them back and then let them drop — like a shoulder roll. Now your arms should dangle by your side, with your thumbs pointing out. Lengthen your spine: Adding extra length to your spine is easy, Gokhale says. Being careful not to arch your back, take a deep breath in and grow tall.
Then maintain that height as you exhale. Repeat: Breathe in, grow even taller and maintain that new height as you exhale. Squeeze, squeeze your glute muscles when you walk: In many indigenous cultures, people squeeze their gluteus medius muscles every time they take a step. That's one reason they have such shapely buttocks muscles that support their lower backs.
It's the one high up on your bum," Gokhale says. Don't put your chin up: Instead, add length to your neck by taking a lightweight object, like a bean bag or folded washcloth, and balance it on the top of your crown.
Try to push your head against the object. Don't sit up straight! Instead do a shoulder roll to open up the chest and take a deep breath to stretch and lengthen the spine.
And she studied physiotherapy methods, such as the Alexander Technique and the Feldenkrais Method. And the original post continues Then over the next decade, Gokhale went to cultures around the world that live far away from modern life. She went to the mountains in Ecuador, tiny fishing towns in Portugal and remote villages of West Africa. Gokhale took photos and videos of people who walked with water buckets on their heads, collected firewood or sat on the ground weaving, for hours.
But the truth is they don't have a back pain. The first thing that popped out was the shape of their spines. If you look at an American's spine from the side, or profile, it's shaped like the letter S.
It curves at the top and then back again at the bottom. We start as children looking forward to each day and every new experience, we reach up, get up, get going. But the world that presents itself to an adolescent can be intimidating. The less confident ones hide in their shells, sink into their bodies, bend under a real or perceived burden of life.
A few years in that mental and physical space and your back starts to hurt. I believe It is the same posture that enables singers to phonate with the greatest ease and efficiency. I did not study it in traditional cultures but I did study it in dancers, actors, athletes and , of course, in singers. Esther Gokhale makes a good case that some anterior tilt is actually part of the healthy posture. I bet she can help a lot of people with hands on work.
The top bones of the pelvis should be in line with the hip joint, not behind it. It can feel like they are pushed forward. I love how she explains the issues of the spine but have a bit of a problem when she talks about other parts of the body. Observe the chests of the most powerful singers — completely immobile. If you ever tried to jump from any height and landed on your heel you know why this is dangerous.
The bones if the front and middle of the feet are there as shock absorbers, and we should use them more, not less, to reduce impact, especially to protect the knees.