The J Shaped Spine Part Deaux

Structural Performance Podcast

In this episode, I discuss and dissect the recent trending story about Esther Gokhale and her work with back pain- specifically comparing modern, first world, anatomy of the spine (she terms the “S- Shaped Spine) and the “J- Shaped Spine found in very old anatomy books in addition to modern indigenous peoples who live a traditional, non sitting lifestyle.

In this discussion I explain the reasons for the anatomical differences, their implication in poor posture, hip, SI, back, neck, and shoulder pain, and I offer a strategy for improving posture and banishing back pain.

Resources:

Esther Gokhale’s website: http://gokhalemethod.com

Exercise tips and movement cues:

1) lift the collarbones (disengage your shoulder girdle- engage your core)

2) build your glute medius (stand, balance, lunge- use your legs more often!)

3) build your glute complex (min, med, max)- squat often

4) Leg strength and mobility is important

5) Keep a long neck (starts in the mid back- lumbo dorsal hinge)

6) Get a Functional Assessment and tape the non or low functioning muscles

Exercises:

Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk

Brick smash: https://www.youtube.com/watch?v=xVVWTIGTQ7I

Banded walking (sideways): https://www.youtube.com/watch?v=fO6ppyR7lvI

Kettlebell squat: https://www.youtube.com/watch?v=Mfhy67CSxAI (deadlift, Romanian deadlift, hex bar deadlift)- prep hip thrusts, banded hip thrusts

Walking lunges (fwd/reverse): https://www.youtube.com/watch?v=YYWhkctnP2o

1) Book on head (to lift collarbones)- Do this first: https://www.youtube.com/watch?v=QHIpxFCPn8Y

2) Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk

3) Walking lunges: https://www.youtube.com/watch?v=YYWhkctnP2o

4) Reverse lunges with thrust: https://www.youtube.com/watch?v=VPd0JVvR_gk

5) Glute Bridge/Pelvic thrusts https://www.youtube.com/watch?v=DvQXREKFfpY

6) Lunge matrix: https://www.youtube.com/watch?v=-_79b0N8txI