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J-Spine

Getter Taller as You Age!

Esther Gokhale
March, 2024
It is not uncommon for students to show up at our courses aware they have lost several inches of height since their youth. In our culture it is a widely held expectation that you grow up, and then, at some point in later life, start getting shorter again. We all see friends, neighbors, or family members who are on the downward run of this trajectory, and it is virtually common lore that you will “shrink” or stoop in later years. Read more
Tags: 
Height
short
shrink
stoop
degenerative
tucked pelvis
C-shaped spine
S-shaped spine
J-Spine
waist
inner corset
Kyphosis
forward head
vertical axis
plantar fasciitis
Morton's neuroma
bunions
internal rotation
pronation

What’s the Best Exercise to Strengthen Your Back? Part 1: Bird Dog

Esther Gokhale
April, 2024

Have you been taught cobra pose or locust pose to strengthen your back? It is a common practice to try to strengthen the back with back bends, focusing on the long back extensors on either side of the spine. This approach is used by the McKenzie Method, many yoga teachers, and physical therapists.
In the Gokhale Method® we prefer to strengthen the back by working with the muscles which collectively stabilize the trunk. Our focus is on maintaining a healthy J-spine baseline rather than backbending. Read more

Tags: 
Back exercises
cobra pose
locust pose
McKenzie Method
J-Spine
bird dog
table top
trunk stability
flexion
extension
lumbar lordosis
thoracic kyphosis
swayed back
tucked pelvis
isometric
reps
sets

The Gokhale Method and Chiropractic

Q&A with Esther Gokhale and Vera Baziuk
June, 2024
If you have had back pain, odds are that you have visited either a physical therapist or a chiropractor. They are the most frequented medical practitioners for all types of structural pain, and our teacher community has been enriched by both these (and many other types of) practitioners. For this post, I have invited Vera Baziuk, a chiropractor and Gokhale Method® teacher based in Edmonton, Canada, to join me for a Q&A. We would like to share with you how she sees the interface between chiropractic and our method.  Read more
Tags: 
chiropractic
chiropractor
adjustment
stretch
erector spinae
spine shape
J-Spine
body mechanics
pelvic position
pelvic anteversion
muscle contraction
relaxation
active healing
passive healing
pain cycle
tissue damage
musculoskeletal therapy
stresses
physiotherapy
Physical Therapy
torticollis