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Dr. Bookspan's method

Mikefrm
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Dr. Bookspan's method

Is anyone familiar with Dr. Jolie Bookspan? Her posture method shares some similarities to the Gokhale method but she suggests tucking the hip under to reduce excessive lower back curve (while still retaining some lumbar curve). You can see the principle here in this article, http://www.drbookspan.com/AbsArticle.html. She does not talk about keeping the pelvis anteverted though, but the method works to relieve my back pain so I guess I am trying to understand this difference with the Gokhale method (or if there actually is any in the final result).

Mikefrm
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OK I just figured out the difference myself. Took me a while but now I am getting the hang of rib anchoring.

LaurenFromTX
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I have some of Jolie Bookspan's books, and I was using her methods before I read Esther's book.  Jolie Bookspan has some excellent stretches, but she advocates tucking the pelvis in order to prevent a sway in the back.  After learning Esther's method, I continued with some of Jolie Bookspan's stretches, but modified them so that I was anchoring the rib cage rather than tucking the pelvis. 

The lunge Bookspan recommends for bending is a good hamstring stretch, as long as you don't tuck the pelvis.  I like to do it backwards, and I get a hamstring stretch in the front leg.  I like some of her upper body stretches, particularly the one lying on the back over an exercise ball, and letting the arms dangle overhead or out to the sides.  After a bit resting like this, my pecs release.

The main difference between the two methods, as you know, is pelvis anteversion vs. tucking.  For me, since I have been conciously trying to maintain an anteverted pelvis, I have had pain reduction and better posture, including my shoulders, not just my lower body.

olkacaro
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49erguy
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Hi Mike,

I found this topic very interesting.  I recently stumbled upon Dr. Bookspan's website and ideas.  Very interesting stuff about eliminating pain through good posture which is attained through everyday movements.  There are differences like you said.  Anteverted pelvis vs neutral.  Hip hinge vs. proper squat.  Weight on heel vs. weight on entire sole.  Tuck vs. engage rib cage and some others.  Just wondering what you think between the two.  I was thinking about going to the Gokhale classes, but was wondering what you think of the differences seeing as your post was about a year ago.  I'm assuming you've had some experience with both?  Either way, hope you are feeling better!  Thank you.

Daniel

Mikefarmer
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Hi Daniel (had to create a new account but I am the original poster), I switched from Bookspan's method to Gokhale's. I didn't have much experience with Bookspan's method, but tucking exercises in general were making my lower back pain worse so I decided to stop. The Gokhale method has nearly completely eliminated the back pain and leg problems I was having, so I am sticking with it! (I have to admit that after over a year of doing the Gokhale method I am still struggling to maintain the rib anchor, but that is another issue; I am probably doing something wrong.)

Mike

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