In this season of shorts and bikinis it is easy for us to pick ourselves apart. Wanting to take care of our bodies is a natural, healthy impulse, but when it gets focused on body image it can become an unhealthy obsession. You can help transform negative thoughts about the shape of your body, or the wrinkles on your face, into positive ones by focusing on posture. Read more
Since the last guidelines were issued in 2007, the ACP has dramatically revised the medical solutions commonly offered for back pain. Many interventions that were once routinely administered to back pain patients, having proven to be ineffective or counterproductive for back pain, are no longer part of the guidelines for doctors. Surgery, cortisone and nerve blocking injections, X-rays, and MRIs are all discouraged in back pain cases where they used to be a part of standard care.
A lot of the what used to be standard of care for back... Read more
Good posture is so important for any workout or athletic endeavor. Exercise of the day: planks!
People often lose their structural integrity by dropping their hips and letting their lower back arch, or by tucking their pelvis, rounding their back, and pushing their shoulders forward.
Left: Poor form marked by dropped hips and arched back. Right: Poor form marked by rounded back and forward shoulders.
It does take more work for your abdominal muscles, particularly your internal obliques, to maintain proper form...but when you're planking, isn't that what you're going for?? Don't fool yourself into thinking you're getting a better workout by doing a longer plank with bad form!
It’s no secret that depression and anxiety are rampant these days. So many people worldwide are feeling the effects of the ongoing pandemic, and dealing with its many, varied results, not to mention other stressors. It can seem that there is so little in our lives that we can have influence over, exacerbating feelings of powerlessness and depression.
In addition to the range of standard therapeutic interventions like psychotherapy and medication, there’s something all of us can adopt that will help boost our mood: adding exercise to our routine. Read more
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. Read more
People are sitting poorly and continue to blame sitting for their back pain. We believe the solution to this problem is more urgently needed than ever… and that the solution is now more readily available than ever, given one of the Gokhale Institute’s recent projects. I am excited to tell you about The Secrets to Pain-Free Sitting, a pledge show we made with producer Frank Zamacona for American Public Television (APT).
Sitting has become a problem
In recent years people have become confused about and even afraid of sitting. Sitting is considered problematic in our society, both because it is associated with an unhealthy level of inactivity, and because it is generally done with poor posture, leading to discomfort and pain. Read more
During the Victorian Era, a British engineer, William Cubitt, invented the treadmill as a means of harnessing hard labor in prisons and penal colonies. It was also used unproductively, purely as a punitive measure. Despite this sordid history, the treadmill has become a highly beneficial and enjoyable device within the context of a contemporary lifestyle.
The sedentary nature of modern life in the industrialized world leaves most of us with less than the ideal amount of physical activity. In 1968 the importance of aerobic exercise was popularized by the book Aerobics by Kenneth H. Cooper. Inspired by this book, the first electric consumer treadmill was developed by another American by the name of William Edward Staub. Read more
Taking the daily classes has helped me perfect the practice and really get the nuances.
I am now able to accomplish the rib anchor, which I was struggling with. Also, the daily motivation that I get from checking in and feeling the energy from the group—it has just been an amazing opportunity.
Elizabeth Kubicki, Gokhale alumna Read more