It’s been a week now since attending the Gokhale Method Foundations Course, and you may have heard me using some new vocabulary in my coaching. One that I’ve been shouting and reviewing with many of you is the idea of anchoring the ribcage down. The idea of the rib anchor is one of Ester Gokhale’s postural techniques for eliminating sway in the low back. She covers this idea along with many others in her book 8 Steps to a Pain-Free Back, but also in this helpful video below.
The rib anchor idea is critical to minimizing issues in the low back. I’ve been amazed at how just one week of focusing on my rib anchor has really improved how my back felt, and how often I find myself applying this technique. Whether performing routine tasks like bending over and carrying things or working out performing squats and pullups, the idea of anchoring my rib cage has given me new meaning to mid-line stability. Since my back injury earlier this year I was mistakenly tucking my pelvis to minimize the sway in my low back like Ester mentions in her video above. I found that tucking my pelvis was difficult to maintain going through daily activities and near impossible to keep while squatting, and just didn’t seem to be an effective solution. After reading Ester’s book and attending her Posture Seminar I now understand that having a slightly forward tipped pelvis (belt line slightly lower in the front) is a natural more mechanically advantageous position, and that eliminating sway is more easily accomplished by focusing on the position of my rib cage. Whether you have back issues like pain or tightness or just find yourself overarching your back in workouts, work on your rib anchor to regain your mid-line stability and back health.
Bench Press 3×5 or Wendler
In 3 Minutes, Run 1 lap. Use remaining time to rest.
Then 3 Rounds: