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Pain (?) in the lower back

Raaamil
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Pain (?) in the lower back

Hello dear Gokhale-community,

thank you so much for the opportunity to ask questions online! As I am living in Europe visiting one of the courses in America would be a huge bother.

I started working with the method a few days ago and found myself struggling already with the first exercise: the stretchsitting.

While being seated on the chair with the lower back in traction it feels like it is described in the book: weird but comfortable. The problem is that even several hours (and a good nights rest) after the sit I can still feel a sensation in my lower back. I cannot say that it is very painful, but I am also not sure whether it is the typical muscle soreness. It is very disconcerning as I cannot say exactly what is going on with my body and I cannot help but worrying about it.

So my question is, whether there is some kind of self-test to figure out whether the change is desired or not. Also, assuming that the feeling is just a simple muscle soreness: should I wait until it passes before I stretchsit again?

 

Thank you so much in advance!

Ramil

 

 

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Dear Ramil,

Happy to hear you are starting your Gokhale Method practice with Stretchsitting - this is a good place to start!

If you want to check your technique, you can watch this video of Esther showing how to stretchsit: https://gokhalemethod.com/video/gokhale_moment_shoulder_roll.

What you are doing when stretchsitting is stretching - i.e. creating a longer resting length in your back muscles. If the feeling in your back is uncomfortable, you can go for slightly less stretch until your muscles get used to it.

We teach stretchsitting on our free online workshops - feel free to join one at a time that suits you: https://gokhalemethod.com/class-services/free-workshops. Clare offers them European time from the UK in English.

By the way, we have a few teachers in Europe, I am based in Germany, I have two colleagues in the UK and one in Slovenia. 

Hope this helps a little?

Julie

 

 

Raaamil
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Dear Julie,

 

thank you so much for your answer! I will try to join one of the online workshops as soon as possible.

 

Kind regards

Ramil

Gojab298
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Julie, I would love to see the video you referenced, but the one you posted seemed focused on the shoulder roll only. Is there a better video to show how to sit stretch? Thanks.

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Hello Ramil,

Thank you for reaching out to us!  

There isn't any particular test. When Stretchsitting, feeling 'wierd' and 'strange' in the beginning is not unusual. Most people's low backs are tight and introducing length there can feel confusing. One rule- it should not hurt! As you said, your sorness can be from too much length too soon. Or, it can be from Stretchsitting not quite correctly. Simple as Stretchsitting is, it is also nuanced. If some little element is not in place, or something needs to be tweeked because of your particular body architecture, it can throw things off. For now, I would definitly go for less stretch in the back and Stretchsit for shorter periods of time. You want to ease into it gradually.

If attending a Free Workshop or getting in-person guidance isn't feasible for you, we have another option, which works very well- an online Initial Consultation. We do it on Zoom, it is 25 min, cost $99. This is where you fill out your health history (including daily activities, hobbies), submit 6 pictures of yourself in different poses: sitting, standing, bending, etc. This allows a teacher to custom taylor the session and give an indepth, well informed advice and instruction.  And you could go over your Stretchsitting.

Hope this helps.

Cheers to good health!

Aurelia

Gokhale Method Teacher, Chicago

 

 

 

 

Raaamil
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Hi Aurelia,

thanks a lot for the advice. I will try to take it slower, only a few minutes a day to start with.

I have to admit: I am a little critical towards the online Consultation. Due to the fact that it is online, it feels like it cannot be very helpful. I think the pictures and the health history can only shed a sparse light on my actual state. Especially as I do not have one sitting pose (as everything feels uncomfortable) etc. Also it is quite expensive.

Or do you think I am underestimating the value of the online consultation?

Kind regards

Ramil

 

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Hello Ramil,

Online sessions work very, very well! From my experience and experience of my fellow teachers and our students- they are not any less effective than the sessions that are  taught in person. But you have to have good ligthing/ visibility and decent internet connection.

About sitting; any and all sitting we want to be either Stretchsitting or Stacksitting. Otherwise it is 'slumped' sitting which is problematic. So, if there is a backrest you can use, we would like it to be Stretchsitting, whether you are sitting upright by your desk or reclining on a sofa. You might want to check out our blog post 'How to sit on a Sofa: 

https://gokhalemethod.com/blog/65135?utm_source=180111NL&utm_campaign=PositiveStance&utm_medium=email  

If there is no back rest, then it is Stacksitting: wheather sitting on the floor or sitting on a bench etc. 

Warmly,

Aurelila

Gokhale Method Teacher, Chicago

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Hi Ramil

Here is the correct link: https://gokhalemethod.com/how_use_stretchsit

Feel free to join the German language free workshop on 8 September - you can register on this link: https://gokhalemethod.com/civicrm/event/info?id=10638&reset=1 

Warm regards

Julie 

 

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