What if a few simple changes to how you sit, stand, bend and walk could give you easy upright, pain-free posture for the rest of your life?
And there’s a bonus video guide on how to take a good picture of your current posture, and then how to read that picture and discover the specifics of your imbalances.
Imagine if you could get out of bed in the morning without needing a few minutes of stretching to get rid of back pain? What if the minor aches and pains, the ones you tell yourself are part of the aging process, started disappearing? What if you felt stronger and straighter every day, without spending hours at the gym?
It sounds miraculous, and in a way, it is. But think of this: if you can bring the centre of gravity in your body, which is your pelvis, back to the centre, then every muscle in your body, every fascial network, every nerve and every organ stands to benefit. You won’t know what it can do for you until you try it.
If you have pain that goes away after a massage or other body treatment, but always returns, this work is for you.
If you are entering your senior years and want to stay strong and healthy and extend the good years, this work is for you.
If you see your upper back rounding and worry that you are going to inherit your mother’s posture, this work is for you.
Am I too old to change?
I started practicing Spinefulness at 68. Within two years I had lost my nagging S.I. joint pain and my upper back pain, and made major improvements in my spine. Four years later, I’m still working on it, and feeling stronger every day. The human body is extremely malleable. If you learn to put your weight in your bones and relax, you can improve, no matter how old you are.
I’m already really rounded. Can I really straighten out?
As long as you don’t have a fracture in your spine, you can straighten. First, you have to stop doing things that round your back more, like trying to stand up straight, and doing yoga chest openers. Then you have to heal your lumbar spine, in your low back, so your upper back has support from below.
Isn't posture genetic?
It may be that all the women in your family have a curved upper back, or everyone has tight hamstrings and a flat bottom. But that doesn’t mean it’s genetic. The truth is, posture is cultural. All children go through a period when they have flawlessly balanced posture. Then, about age three, they start to imitate their parent and older siblings. If they’re lucky, and live in a society of balanced posture, they keep their alignment. If they aren’t, they take on the same misalignments as their family.
I can't fit another activity into my day. How am I going to make time for this?
You don’t need extra time to do this work. All you need to do is pay attention to yourself as you move through your daily life. Every time you empty the dishwasher or put down cat food, you practice bending. Every time you go for a walk, you practice walking. Every time you sit down, you practice sitting. It takes, paradoxically, no time at all, and every waking moment. I do recommend dedicating five minutes a day to a special practice, but even the busiest person has five minutes.
I came into yoga at 40, with enough rounding that my teacher tapped my upper back and said: “this is where your work is.” For the next 29 years, teachers tapped that same spot, because it never disappeared. And candid photos showed me that I was looking more rounded all the time. What I learned in that first Spinefulness workshop is the reason why my upper back was rounding and how to make it stop. I also learned why my students stayed stuck, with the same tight hips and tight hamstrings year after year.
The reason is simple enough: two hours of yoga a week were no match for 24 hours a day of living out of balance with gravity. I created this course because I want everyone in the world to understand how modern posture hurts us, and how to return to the natural alignment we had as toddlers."