- October 2008
- Volume 10
Inside this Issue
- Feature Article – Egoscue Posture Alignment Therapy
- Exercise of the Month – Side Bridge for Spinal Stability
- Sports Training and Technique – Cross Train for Posture
Egoscue Posture Alignment Therapy
Pete Egoscue, anatomical physiologist, developed an approach to treat pain and improve athletic performance called the Egoscue Method. It is a process based on the idea that the body develops through motion. This therapy treats the body as a unit and E-cises are the modality used. E-cises are stretching and strengthening exercises that remind the body of proper posture and function. I will share a few key concepts of the Egoscue Method and my story. If you'd like more detailed information please visit www.egoscue.com.
For the past year and a half I have been in pain. In my journey to determine the cause I have taken several paths - massage therapy, chiropractic, heat, ice, anti-inflammatories, physical therapy, hip surgery, exercising and not exercising, and Bikram yoga. As often happens, Egoscue Posture Alignment Therapy was my last resort. A client had introduced me to the method a year earlier and lent me her books and equipment. I tried some of the exercises once and wasn't convinced this would work for me.
This Spring my massage therapist attended a seminar at an Egoscue clinic and become a devoted advocate. She gave me a copy of "Pain Free" by Pete Egoscue. It was interesting that Egoscue had reappeared in my life and although I was curious the book sat on my shelf for months, untouched. I'm not sure why, probably sheer desperation, but one day I picked up the book and started to read. I was impressed! The approach made scientific sense, was based on exercise which of course appealed to this exercise scientist, and it was something I could do myself.
The basis of Egoscue Posture Alignment Therapy is simple. The body has a functional design posture as follows:
- Head is centered over level shoulders.
- The shoulders sit directly over level hips.
- The hips are firmly planted over symmetrical knees.
- The knees and ankles are aligned with feet pointed straight forward.
Deviations from this posture creates musculoskeletal system compensations that can lead to pain. Although I thought I had good posture and my body was fit I soon become aware of several misalignments from my foot to my head position and all the joints in between. Since muscles move bones and bones dictate posture it was clear that some muscular retraining was needed.
On 6/6/08 I completed my first menu of hip E-cises from "Pain Free" and have done a daily menu since. I did not have relief with the book exercises and sought my own therapist. He is from Phoenix and we met at an Egoscue travel clinic in Albuquerque and continue to conduct online sessions regularly. At first my pain increased! I found out that this is not uncommon and active individuals that do the same sport for long hours tend to have very well ingrained compensations that are resistant to change.
Four months later, however, I noticed improvements in my posture and pain. Additionally, I received validation of my intuition that had been telling me that there was something more than just bad luck or hard training that was causing my injuries. Pete Egoscue is right when he says that we know our bodies the best and should trust our instincts. I finally have an answer, am gaining confidence in my body, and although I still have lots of work to do I have hope that I will be back to all the activities I enjoy in time.
Side Bridge for Spinal Stability
Spinal stability is an important component of proper posture. Stuart McGill, PhD is an expert in spine function. Through his research he has found that many of the traditional core exercises that are commonly performed put an extraordinary load on the lower back and can cause injury. In his book "Lower Back Disorders" he describes the basic "big three" exercises. These exercises, designed for individuals with back pain, have low back demand and are appropriate to include in any strength training routine. Of the "big three" side bridge is highlighted which I see people doing often and also has an Egoscue variation.
Abdominal Bracing: McGill recommends abdominal bracing when performing exercises. Co-activation of the abdominal muscles will provide spinal stability and lowers injury risk. Abdominal bracing is not sucking in the abdominal muscles but a mild isometric contraction. If done right there is no change in the diameter of the core.
Bridge Basics: Below three variations of the bridge position are shown. For each exercise there should be a straight line from the head to the knees or feet. You might need to focus on pushing the hips forward to ensure proper alignment. The muscular work of this exercise comes from the back (quadratus lumborum and latissimus doris) and the abdominal obliques. The movement involves pressing the hips up while keeping postural balance front to back and holding the position.
Egoscue Variation: Instead of allowing your upper body to take over and bear the load pinch your shoulder blades together and relax your upper body straight down towards the floor. For me this made the exercise more challenging and concentrated the effort on the appropriate muscles.
Beginning Bridge: Start from a side lying position with the knees bent to 90 degrees and the elbow directly under the shoulder. The opposite hand is placed on the shoulder with a downward pressure for shoulder stability.
Intermediate Bridge: This bridge extends the body, changing the base of support to the elbow and feet instead of the knees. The legs and feet are stacked on top of each other and the arm is placed along the body which adds more load to the bridge position.
Rotating Bridge: Separate your feet with one in front of the other on the same line. Rotate the torso forward and back and feel how the exercise changes and intensifies.
Cross Train for Posture
Postural deviations are typically the result of not enough motion or too much of the same, repetitive movements. Years of being hunched over a bicycle combined with a desk job caused my shoulders and upper back to take on a rounded position and tightened my hip flexors and back extensors creating a forward pelvic tilt. I'd guess I was identifiable as a cyclist even off the bike by my posture.
My body responded to the environmental stimulus I provided. Noticing that I was frequently assuming a forward flexed position it modified itself so it could stay there. Stimuli can help or hurt posture and performance. Cross training is a good way to avoid the body "getting stuck" in your sports position.
Embrace cross training this off season! Choose activities that will challenge your body in positions to which you are not accustomed. This will remind your body of these functions it hasn't had to engage lately. When it comes to musculoskeletal health the phrase - "use it or lose it" - does apply.
Consider your sport and what movements will best balance your frequently assumed posture. As a cyclist the front of my body needed to be stretched and the back strengthened. The goal is dynamic balance between the muscles of the front and back of the body to achieve joint alignment. Hopefully, you'll experience the benefits and enjoyment that diverse activities bring and will incorporate these into your training regimen.