Hello,
I learned about the Gokhale Method about a month ago and since then I have done quite a bit of studying. I got a roller and have started using it on my upper spine once or twice a day. I am considering this photo a "before" picture and am hoping to post a picture with much less rounding in the upper back at some point. Some questions:
-How long does it take for people who regulary use the roller and are mindful of their posture to see a big change in their neck position? I am sure it varies but I was wondering about a ballpark estimate.
-Based on the photo, what are the areas I should focus on improving? I am trying to tall stand here but I am sure there are things I could be doing better.
-All other observations and tips are welcome.
11 hours 37 min ago
08/20/2010 - 8:19pm
Hello Lisa,
Many thanks for your question.
When students are diligent like yourself, studying and practising consistently, significant changes will come sooner rather than later. How long that will be depends on the degree of stiffness in your upper back, and also things will shift as you learn to make changes in the many other areas that affect the upper back shape in standing - so your head/neck position, your pelvic position, the support from your inner corset, how you use your feet, and so on.
Looking at your photo, you may benefit particularly from learning to relax your pelvis and angle your torso forward at your hips to find 'soft groins' (8 Steps to a Pain-Free Back pg 139) – you are somewhat leaning back and pushing forward into that area, perhaps also your upper thighs?
Changes can start with your very first session, but tallstanding is not the first lesson! Many students find tallstanding takes a few months to feel 'normal' – it is quite advanced and depends on working systematically through the lessons that will prepare you for it, (this is the "Method" that is safe and so effective), and giving your body time to adapt to new habits. An early lesson is the shoulder roll, which will also be helpful for you :-) You are always welcome to check in with a teacher if you get stuck or would like more coaching.
all best wishes on your journey,
Clare
3 years 2 weeks ago
07/17/2020 - 9:38pm
Hi Clare,
Thanks for your input! I am definitely going to meet with a teacher once COVID is over. I will study more about how to soften in the groin area.
Thanks again,
Lisa
11 hours 37 min ago
08/20/2010 - 8:19pm
Rolling rather than raising the shoulders is the strategy we teach in the Gokhale Method. Shoulder Roll relocates your shoulder in a healthier posterior position, back where it was when you were a young child. It is also a relaxed position, as opposed to raising the shoulders which will lead to tired and achy muscless.
Hinging forward from your hips will bring your torso into a more vertical rather than swayed back alignment—Consider working with a Gokhale Method teacher to fine-tune these principles, together with others that will benefit you.
1 year 4 months ago
06/05/2023 - 10:31pm
Thank you for the video link mam for the shoulder.