{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"The J Shaped Spine Part Deaux ","description":"  \r\nIn 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 &amp;ldquo;S- Shaped Spine) and the &amp;ldquo;J- Shaped Spine found in very old anatomy books in addition to modern indigenous peoples who live a traditional, non sitting lifestyle.\r\nIn 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.\r\nResources:\r\nEsther Gokhale&amp;rsquo;s website: http:\/\/gokhalemethod.com\r\nExercise tips and movement cues:\r\n&amp;nbsp;\r\n1)&amp;nbsp;&amp;nbsp; lift the collarbones (disengage your shoulder girdle- engage your core)\r\n2)&amp;nbsp;&amp;nbsp; build your glute medius (stand, balance, lunge- use your legs more often!)\r\n3)&amp;nbsp;&amp;nbsp; build your glute complex (min, med, max)- squat often\r\n4)&amp;nbsp;&amp;nbsp; Leg strength and mobility is important\r\n5)&amp;nbsp;&amp;nbsp; Keep a long neck (starts in the mid back- lumbo dorsal hinge)\r\n6)&amp;nbsp;&amp;nbsp; Get a Functional Assessment and tape the non or low functioning muscles\r\n&amp;nbsp;\r\nExercises:\r\n&amp;nbsp;\r\nOverhead squat with broomstick: https:\/\/www.youtube.com\/watch?v=sJxtDGOnCOk\r\nBrick smash: https:\/\/www.youtube.com\/watch?v=xVVWTIGTQ7I\r\nBanded walking (sideways): https:\/\/www.youtube.com\/watch?v=fO6ppyR7lvI\r\nKettlebell squat: https:\/\/www.youtube.com\/watch?v=Mfhy67CSxAI (deadlift, Romanian deadlift, hex bar deadlift)- prep hip thrusts, banded hip thrusts\r\nWalking lunges (fwd\/reverse): https:\/\/www.youtube.com\/watch?v=YYWhkctnP2o\r\n&amp;nbsp;\r\n1)&amp;nbsp;&amp;nbsp; Book on head (to lift collarbones)- Do this first: https:\/\/www.youtube.com\/watch?v=QHIpxFCPn8Y\r\n2)&amp;nbsp;&amp;nbsp; Overhead squat with broomstick: https:\/\/www.youtube.com\/watch?v=sJxtDGOnCOk\r\n3)&amp;nbsp;&amp;nbsp; Walking lunges: https:\/\/www.youtube.com\/watch?v=YYWhkctnP2o\r\n4)&amp;nbsp;&amp;nbsp; Reverse lunges with thrust: https:\/\/www.youtube.com\/watch?v=VPd0JVvR_gk\r\n5)&amp;nbsp;&amp;nbsp; Glute Bridge\/Pelvic thrusts https:\/\/www.youtube.com\/watch?v=DvQXREKFfpY\r\n6)&amp;nbsp; Lunge matrix: https:\/\/www.youtube.com\/watch?v=-_79b0N8txI\r\n","author_name":"Structural Performance Podcast","author_url":"http:\/\/therolfworkshop.libsyn.com\/webpage","html":"<iframe title=\"Libsyn Player\" style=\"border: none\" src=\"\/\/html5-player.libsyn.com\/embed\/episode\/id\/3699474\/height\/90\/theme\/custom\/thumbnail\/yes\/direction\/forward\/render-playlist\/no\/custom-color\/88AA3C\/\" height=\"90\" width=\"600\" scrolling=\"no\"  allowfullscreen webkitallowfullscreen mozallowfullscreen oallowfullscreen msallowfullscreen><\/iframe>","thumbnail_url":"https:\/\/assets.libsyn.com\/secure\/content\/9489862"}