This is the best fitness book I’ve run across in decades. Esther Gokhale has a unique approach in teaching you how to have better posture and how to cure back pain. The routine you go through whenever you think about it is to pull your shoulder blade up, then back, then down — one shoulder at a time. How to sit and walk with healthy posture. A really helpful guide to checking the gradual stooped-over posture of aging. Check it out:
8 Steps to a Pain-free Back
Esther Gokhale/Pendo Press
https://egwellness.com/
About Lloyd Kahn
Lloyd Kahn started building his own home in the early '60s and went on to publish books showing homeowners how they could build their own homes with their own hands. He got his start in publishing by working as the shelter editor of the
Whole Earth Catalog with Stewart Brand in the late '60s. He has since authored six highly-graphic books on homemade building, all of which are interrelated. The books, "The Shelter Library Of Building Books," include
Shelter,
Shelter II (1978),
Home Work (2004),
Builders of the Pacific Coast (2008),
Tiny Homes (2012), and
Tiny Homes on the Move (2014). Lloyd operates from Northern California studio built of recycled lumber, set in the midst of a vegetable garden, and hooked into the world via five Mac computers. You can check out videos (one with over 450,000 views) on Lloyd by doing a search on YouTube:
As you've probably figured out, Esther is based in Palo Alto, CA and offers classes and workshops in the methods she's developed. She and teachers she's trained seem to do a lot of outreach as well (free classes, both live and online, in the Bay Area and beyond; for example http://egwellness.com/classes-services/free-classes).
There's a great video on YouTube. Esther was asked to give a talk to Google, and it was recorded. Here's the link"
http://www.youtube.com/watch?v=-yYJ4hEYudE
She demonstrates stretchsitting and shoulder rolls as well as other techniques.
With stretchlying on the back, I was able to sleep through the whole night and wake up without low back pain. This was not difficult to learn from the book!