Rebekah Frome | Frome Physical Therapy - Rolfing

About Rebekah Frome

Posts by Rebekah Frome:

Are Hunchbacks Inevitable? A Rolfer’s View

Have you ever wondered if you would wind up like your grandma, or the senior citizen who is stooped over and shuffling across the street? You might have commanded yourself to sit up straight and practice good posture in order to avoid the fate of this older person you hope never to become.

How did grandma’s body shrink and why is she looking at the ground instead of straight ahead?

Forward rounding of the upper back is often referred to as hunchback or Dowagers Hump. The medical term is dorsal kyphosis. Kyphosis is an exaggerated, forward rounding of the back that can occur at any age but is most common in older women.

One thing is certain, while cell phones and text messaging do put a great strain on the upper back neck and shoulders, they are not what lead to grandma’s hunchback. No doubt about it, as we sit with our heads drooping forward and our upper back rounded, we are compromising our spines.

Over time, poor posture leads to overstretching of the ligaments and muscles that support the vertebrae. Laxity of the strap like paraspinal muscles, ligaments and other supporting tissues that run along either side of the spinal column give way for the spine to move from the vertical to the horizontal plane. As the support system for the vertebrae becomes over stretched the bones can move out of alignment , resulting in a kyphotic spine and predisposing one to pain, poor circulation, breathing issues, herniations, arthritis and other unwanted conditions.

Poor posture in childhood, such as slouching, leaning back in chairs and carrying heavy school bags, can also cause the ligaments and muscles that support the vertebrae to stretch. This can pull the thoracic vertebrae out of their normal position setting the stage for kyphosis.

Childhood is a perfect time to develop good postural habits and monitor the book bag burden. Early interventions, including Rolfing, can save a lot of children from developing age related postural kyphosis later in life.

Osteoporosis can lead to compression and deterioration of the spinal bones. This degeneration of the vertebrae may have caused grandma’s upper spine to round forward and lose it’s vertical alignment.

The more the spine moves off center, the greater the energy and muscular effort required to hold oneself up. For every inch that your head protrudes forward from its normal alignment, you add approximately an extra 10 pounds of force to support your head upon your neck.

This extra effort causes pliable soft tissue structures to harden as one works against gravity to keep their head up resulting in bracing, tension and pain. As soft tissue structures solidify, muscles, fascia and soft tissue of the entire upper trunk lose their ability to move. The upper trunk becomes wrapped in a tight soft tissue corset making it impossible to stand erect. Deep breathing which requires rib, diaphragmatic and spinal movement is hindered. Kyphosis is also associated with tight chest and hip flexor muscles.

Making attempts to sit and stand up straight are a good beginning, however as soon as your mind moves onto the next thought your body is likely to resort to its habitual posture. Our structure plays a key role in our posture. While our bodies are a collection of parts (muscles, bones, organs) what keeps these parts together and in relationship to each other, is the fascia or connective tissues. When you look at a person’s posture, you see the underlying relationships that are set in the structure. Shortenings within the structure have a direct and constant influence on posture. Tight, shortened pectoral muscles do not allow the shoulders to come back and the chest to open. Shortened inflexible paraspinal muscles do not allow the spine to extend and the head to sit comfortably on top of the spine.

During the 1920’s Ida Rolf, a young biochemist, began to see the important role that fascia plays on the shape of our bodies as well as posture. Over decades of research and practice she explored the vital role fascia plays in how our bodies are shaped by our experience. How we used our bodies in both work and play, the injuries, surgeries and illnesses we have endured and emotional history all determine our structural pattern and shape. Rolf began with the insight that fascia is not unyielding but can change with manual manipulation. This premise gave birth to Rolfing also known as Structural Integration.

Rolfing can help bring a kyphotic spine back on to its vertical axis. By balancing the tensions in the soft tissue network, Rolfing realigns the structure and provides the framework for an upright posture.

By Rebekah Frome • Good Posture, Physical Therapy, Rolfing • • Tags: Dorsal Kyphosis, forward rounding, Hunchback, Ida Rolf, Osteoporosis, poor posture, rolfing, stooped posture, upright posture

Beauty and Extreme Fitness – A Rolfer’s View

Extreme fitness has become increasingly popular in our culture. Crossfit and Bootcamp classes are designed to push us beyond our limits and prepare us for an Armageddon like disaster. Sledgehammers, kettle bells, heavy weights, martial arts and sprinting with backpacks full of rocks are often activities that are on the menu. Exercise protocols often borrow heavily from training programs for the Navy Seals and other military organizations.

The credo of extreme fitness is that we should all be ready at any moment to face danger, be it fire, tsunami or terrorism. With a gladiator body, you are ready to face anything. Images of hard, chiseled bodies beckon us to join the culture of fitness. They have come to represent an elite team of athletes that anyone can join with hard work and dedication.

Our posture and body alignment can be shaped by the exercises we do.

Here’s what happens with extreme exercise: As muscles become bulkier, they shorten. That’s why serious bodybuilders often become muscle bound. Their bodies become more compressed forfeiting length for the strength.

Exercising to create a six pack belly is a surefire recipe for shortening the muscle and fascia (myofascia) of the belly, waistline and ultimately, the overall structure. Crunches and leg lifts not only reduce the length of the rectus abdominis, they also shorten the hip flexor or psoas muscle. As the abdominal and hip flexor muscles become shortened, the height of the waistline is reduced and the lumbar spine becomes compressed. This distortion of the structure inevitably leads to back pain.

Over time, flexibility diminishes. As the muscles and their fascial wrappings shorten movement becomes labored and efficiency is lost. Many people exercise to improve their appearance. Ironically, extreme fitness yields a shorter stockier structure.

As the body shortens it loses organization around the vertical line. Length helps you to stay more organized around a vertical axis. This length is available to everyone, whether you are short or tall, thin or full figured.

Rolfers aspire to help you become as vertical as possible within the gravity field.Since humans are bipeds they are uniquely challenged to develop a harmonious relationship with gravity.

How then can we cultivate length in our bodies?

Hatha yoga is a form of exercise that helps you maintain length and flexibility. Yoga asanas both stretch and strengthen your muscles while cultivating alignment around the vertical axis. Tai Chi and Chi gong are also practices that promote strength, flexibility, verticality and inner peace.

The Rolfing Technique of Structural Integration releases chronic shortenings within the myofascial network. As the tensions become more equal throughout the body, the structure moves towards length and symmetry. This balance within the structure makes for highly efficient, graceful, elegant body, a beautiful body.

Rolfing for Tweens – Nine to Twelve Year Olds

From birth to death our bodies are in constant transition. The soft tissues of our bodies, including muscle, bones, ligaments and fascial coverings change throughout our lives. Concurrently, there are age related developmental milestones that occur between birth and late adolescence.

As we develop motor skills and agility our structure forms. During this formative period our bodies are most malleable and open to change.

As we approach puberty, we become aware of how our bodies are similar and different from our peers. Preteen children often feel awkward, gangly and clumsy. They can be moody and self absorbed, uncomfortable in their own skins. It’s not uncommon that the body grows faster than the child can keep up with. As boys and girls develop into young men and women, secondary sex characteristics are sometimes a cause for embarrassment. Children often feel that they are changing too much or too little in contrast to their peers. Read More

By Rebekah Frome • Rolfing • • Tags: rolfing, Tweens

9 Stretches for Shoulder Mobility

The shoulder is a complex joint that’s built for mobility. The shoulder is comprised of the humerus (upper arm bone), the scapular (shoulder blade) and the clavicle (collar bone). The tiny socket that the humeral head fits into is about the size of a dime. There is also a connection between the clavicle and the scapular (wing bone). The shoulder joint capsule and ligaments are thin, enabling the shoulder to have a great degree of freedom of movement. This freedom comes at a cost; the shoulder is highly vulnerable to injury and subsequent loss of motion.

These stretches can help you regain shoulder mobility when it’s lost and to maintain normal range of motion throughout your life. These exercises should be performed slowly & gently.

By Rebekah Frome • Good Posture, Physical Therapy • • Tags: acupuncture, Shoulder Mobility, Stretches

Are Rolfing and Yoga Connected?

The Rolfing Technique of Structural Integration and the practice of yoga asanas have a lot common. Both are disciplines that can refine our structure and alignment in the field gravity.

The path of yoga provides a journey towards personal evolution, as does Rolfing. Both yoga and Rolfing are transformational processes that ignite growth, self-awareness and change.

While yoga has been around for over 5,000 years, Dr. Ida Rolf, a biochemist from the Bronx began to develop Rolfing in the 1920’s. Over the course of 30 years she formed this unique bodywork technique that stretches and repositions the connective tissue wrappings of muscles to enhance breath, posture, alignment and movement.

Rolfing, like yoga, is based upon the premise that efficient, effortless movement is the hallmark of a well aligned body. One of Dr. Rolf’s great contributions was the idea of balancing the body in the field of gravity. If it is well organized, gravity will support and lift up the human body, rather than pushing it down.

The practice of yoga was originally done to prepare the body for the rigors of sitting meditation. Today yoga students commonly seek a strong, flexible and well aligned body. Yoga holds the promise of achieving spiritual and physical transcendence for many who practice.

The word “yoga” is derived from the Sanskrit word ‘Yuj’ which means to join or unite. In the standing pose Tadasana, the mountain pose, you plant your feet firmly on the floor, and simultaneously direct your head to upwards to the heavens. In this pose, intention and energy are summoned to strengthen vitality. Yogic practice has certain common principles including; breathing deeply, lengthening the body and grounding through the earth. Each pose stretches and strengthens us, connecting us with our inherent wholeness. We feel more connected ourselves and to all that we know. The simple gesture of putting our hands in prayer position over our heart helps us acknowledge and honor ourselves, as well as the universe.

Rolfing, like yoga also provides a path towards physical, emotional and sometimes spiritual transformation. The 10 session Rolfing series cultivates each client’s unique potential.

The alignment of the structure affects the health of the psyche. For example, Rolfing can help you feel your feet more firmly rooted to the earth, more grounded. The implications are far reaching. Each step can feel more stable. This can translate into feeling greater strength and stability in your life and in the world.

It is interesting to note that once the work of a Rolfing session has been completed, the process of change in the body continues over subsequent weeks and months. Change of structure gives rise to change in movement patterns, which then further enhance the structure.

Rolfing and Yoga have a synergistic relationship. While each one alone has the power to transform, together they are a dynamic duo.

During the course of your Rolfing series it is sometimes suggested that you practice yoga as it can enhance the effects of the Rolfing. Similarly, yoga practitioners often notice improvements in their yoga practice. Typically, Rolfing will produce a growth spurt for yoga practitioners. Certain poses will suddenly be easier and fuller.

Rolfing is perhaps one of the best ways to recover from injury. It’s easy to over do it in sports or yoga. Rolfing balances the tensions throughout the body and restores healthy biomechanics. As your body becomes better aligned in gravity, chronic limitations give way and nagging injuries often resolve.

Dr. Rolf considered yoga to be one of the influences that helped her to develop Structural Integration. Her vision of humans well balanced in the field of gravity is available to everyone.

By Rebekah Frome • Rolfing •