Posts Tagged ‘Esther Gokhale

Stretchsitting will leave you sitting pretty

- June 16th, 2010

esthergokhaleEsther Gokhale had a hunch about reversing the damaging effects of hunching.

So the back expert created what she calls Stretchsitting.

Stretchsitting, according to Gokhale, involves lengthening the spine against the back of a chair. The method immediately decompresses discs, preventing further damage and allowing them to heal. And over a period of months, persistent Stretchsitters can actually become a quarter-inch to one inch taller, claims the expert in pain-free living. Other benefits include improved circulation and nerve function around the spine.

Here are Esther’s instructions on how to Stretchsit:

1. Before you begin, attach a cushion to your chair so that it hits you at mid-back, below the shoulder blades.

2. Scoot your bottom all the way back in the chair.

3. Lean forward from the hips, and tilt your ribcage forward, like you are doing a mini-crunch.

image24. Hold the armrests or side bars on your chair and, while still tilted forward, press against them to get a gentle stretch in your lower back.

5. Keeping the stretch, lean back from your hips and stick your mid-back on to the cushion.

6. Come out of the mini-crunch and relax completely, letting the cushion keep you in mild traction.

teaching_faculty_left_main7. Roll each shoulder back and rest your hands close in to your body.

8. Angle your chin down slightly, letting the back of your neck be long.

Esther Gokhale is author of 8 Steps to a Pain-Free Back, in which she uses historical and scientific facts to show that most of what our culture has taught us about posture, including what most doctors recommend, is misguided and even damaging.

Back guru outlines top posture myths

- June 10th, 2010

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Esther Gokhale, the author of 8 Steps to a Pain-Free Back, wants to straighten out some misinformation people may have when it comes to proper posture.

Here are her Top 5 myths:

• Myth #1 – I just have to remember to straighten up: “Just straighten up” is usually accompanied by muscle tension and distortion of the spine. It quickly leads to discomfort and fatigue, causing most of us to return to slouching.

• Myth #2 – The pelvis should be tucked to protect the back: Nearly everyone from fitness instructors and dance teachers to medical professionals makes the mistake of recommending a tucked pelvis. However, this is discordant with our natural structure; anteverting (tipping) the pelvis preserves the natural shape and protects from disc damage

• Myth #3 – Chin up and chest out constitutes good posture: Not only does this create tension, it exaggerates the cervical and lumbar curves, hindering circulation to these areas and potentially pinching nerve roots

• Myth #4 – Good posture takes mental and physical effort: The body wants to heal, and good posture feels good. As you practice new movements, they will become increasingly natural to your body. You also do not need to be young, strong, flexible or physically fit to have good posture

• Myth #5 – It’s too late to change my posture: It is never too late to change your posture. The body is resilient and adaptable.

Esther Gokhale is author of 8 Steps to a Pain-Free Back, in which she uses historical and scientific facts to show that most of what our culture has taught us about posture, including what most doctors recommend, is misguided and even damaging.

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