Latest Pictures - Fifth Batch

12.21.09

Here are my fifth and final (for the money I've paid thus far) pictures. I was trying to stand up straight here, unlike in my fourth batch of pictures. I think I look straighter in the side views. The front view still throws me because of my twited ribcage - I guess I never knew it looked like that! It's the result of a spinal fusion done for scoliosis when I was 14 years old.

Here are Paul's comments on these photos:

Alternate this menu daily with your last menu. Looking better than the last "relaxed" photos in the side views. Hips are staying underneath you much better. The shoulder rounding is still something to work on - taking breaks as needed with your busy work-schedule. Still need to get more of the torsion out of your hips-knees-feet to affect the noise in the knees. If you'd like to, let's get on Skype to discuss any of the e-cises. Keep up the consistency.

And here is my fifth Menu to start on:

#/Sets/Duration/E-cise

1. 1 25 Standing Elbow Curls
2. 2 40 Standing Arm Circles
3. 1 0:01:00 Standing Overhead Extension
4. 1 40 Supine Foot Circles & Point/Flexes
5. 1 00:01:00 Supine Calf & Hamstring Stretch
6. 1 0:01:00 Assisted Hip Lift
7. 2 10 Hand-Leg Opposite Glides
8. 1 10 Hand-Leg Opposite Lifts
9. 1 00:02:00 Static Extension
10. 3 10 3-Position Toe Raises
11. 1 0:02:00 Airbench
12. 1 0:05:00 Wall Drop


To be honest, I have not done any Egoscue ecises for a WEEK! I just got this menu three days ago, and tomorrow I will start back on my daily ecise-ing. My heel pain has increased during this break from the Egoscue, so I look forward to seeeing that diminish again. We'll also find out if my left foot will ever come back in to center!

Still alternating third and fourth menus

12.15.09

Been alternating third and fourth menus for the last three weeks, every day. I sent in my fifth and last batch of pictures and am waiting to see what Paul says. I still like the fourth menu. My knees still creak going up the stairs, my right one especially. I must be patient.

All this time I was doing Floor Block wrong, trying to lift my arms up over the blocks (paper towel rolls - now stacks of books for more height). Just leaving my arms there doesn't feel like it's doing anything.

As for Standing Quad Stretch, when I try to tilt my butt under, it doesn't move much, but I think I'm doing it right. I feel it in my stomach muscles a lot, which are trying to pull in my butt (and I feel it in my knees too).

I've also been working like crazy at my job (at the computer) so it would behoove me to do more ecises during breaks, which I haven't been doing.

The funny thing is, I can't even really tell how I'm progressing when I look at my own pictures. When I look at the front view all I can see is my twisted ribcage, that looks a bit scary, but I need to get over myself. And accept. And keep trying. I'll post those photos next post.

I Like My Fourth Menu

11.26.09

I've done three days worth of the fourth menu and I really like it. Here are the ecises:

Fourth Menu
# Sets Reps/Duration/E-Cise
1. 1 0:05:00 Static Back
2. 4 5 Standing Windmill
3. 1 0:06:00 Modified Floor Block
4. 1 3 Floor Block
5. 1 0:01:00 Assisted Hip Lift
6. 1 0:01:00 Standing Quad Stretch
7. 1 0:01:00 Runners Stretch
8. 1 0:01:00 Downward Dog
9. 1 0:05:00 Wall Drop

All are new except for Static Back, which I still love, and Standing Windmill. Yesterday I realized that I was doing Floor Block wrong. I was trying to lift up my arms off the paper towel rolls and instead you're supposed to just let them rest on top.
I really like Runners Stretch and Downward Dog, they stretch my legs so well. My body feels good after these ecises. I"m supposed to alternate this menu with the Third Menu.

Update from Egoscue Therapist re: Fourth Batch of Pictures

11.24.09

Spoke with Paul my Egoscue therapist tonight. He is so nice. He said I look tired in my last (the fourth) batch of pictures that I sent. I told him I wasn't trying to stand up straight, like in batches two and three. He said he sees some good progress in my front and back in terms of my sides being more symmetrical, but in the side view my shoulders are still hunched over. He says he has a lot of clients like this, people who aren't even fused like I am. My left foot is still turned out quite a bit as well.

Since I sit all day at my computer, he said it would be good to do a couple of ecises every 45 minutes or so. And to do more ecises if I'm working longer hours to balance it out better. I asked if I should be correcting my posture whenever I think of it, say as I'm in the kitchen, cooking or something and catch myself with my shoulders hunched. He said it's more helpful to do arm circles for example as a transition movement between my sitting and my moving around. This will help keep me more upright. Apparently my hips still lean forward, my pelvis is slanted, and I'm sinking into it. This is my form of compensation for muscles that aren't doing what they're supposed to be doing. I can also do overhead extensions (raising arms over head) while sitting. Which I'll do right now. Okay did them.

I told him I was walking about 25 minutes most days. He says it would be helpful to do my ecises and then go for my walk so that my hips are under me better.

I told him my wrists crack, all my joints crack. He said that creaky knees going up the stairs is a different creak then when I move my wrists around and they creak, because the wrists don't have load on them like the knees do, and what's happening is tension is being released. This should get better as I continue the ecises. Watch for my video of all my creaky joints, coming soon. I hope next year the creaks will be gone and I'll only have a video to remind me that they once existed.

I've not done ecises for 5 days. But I'll resume tonight and get back on the ball. I told Paul I don't want my forty year old body to feel so old. He said it doesn't have to, I'm still young, 40 is the new 20. I said right on.

Emailed my fourth batch of pictures

11/18/09

Sent my fourth batch of pictures to Paul. I'm a bit down because to me they don't look all that great. But then again I don't have a trained eye to notice what improvement may actually exist. To me I look lopsided and bent. I know this is due to the scoliosis I had as a kid. And to the spinal fusion that was done when I was 14. 26 years later I'm trying to undo some of the damage. I know it will probably take a while, but I'm going to persevere. Paul thinks we will see progress and I am doing the work. Except today, cause I skipped the ecises.

Morning Walk and Then Egoscue

11/9/09

Even though it's been about three weeks since Paul gave me my last (the third) menu, I've not yet sent my fourth batch of pictures in because I was sick last week and skipped about three days. So I wanted to get back into daily Egoscue-ing before I send in more picts. I think part of me also does not want the five times to be up. Of course I could always pay another $200 for five more sessions with Paul. I'll probably do that because though my body is better, it's still creaky and heavy feeling.

Usually I do my Egoscue menu after breakfast but today I went for about a 1.8 mile walk instead. And then did Egoscue. And felt great all day. I have to exercise and move my body. When I don't, I'm not quite so happy...

I feel good after Egsocue. It's funny because after Airbench, I can bend forward and it's like the backs of my legs are more stretched out even though my quads were what were worked by Airbench. Also my body feels stronger. And my diaphragm freer so that I can inhale more deeply. I often notice this about my deeper breathing as I'm doing the ecises.

Cool Egoscue Moment

10.25.09

Rotating my first and third Egoscue menus. I really think I'm standing up straighter. My back doesn't hurt when I sit upright after being hunched over at the computer. My right heel pain is way less in the morning. I breathe more deeply as I'm doing the exercises, probably b/c my diaphragm is being freed up.

10.27.09

Big Egoscue moment - last night in the middle of the night I turned onto my stomach and actually enjoyed sleeping that way! Can't remember the last time I slept on my stomach. No pillow under my head of course. Must mean that my face is no longer pushed into the bed so much, aka, my torso has more extention away from my hips I'm guessing? Or something like that. Anyway it's a good change I"m sure. And also, no heel pain in the morning for the last week or so. My body still creaks and cracks like a maniac though.

When I lie on my side and feel my outer buttocks I have to say I am quite pleased with the tightness. Thank you Airbench. And outer thigh ecise.

Our Bodies Need to Move!!!

10.22.09

I did the Third Menu for the last two days, like it just fine. Then this morning I did the First Menu. I think I stand straighter now. I've graduated to 25 times per ankle move (aka Supine Foot Circles & Point Flexes). I am so grateful to Paul for his help so far.

When I started doing the Egoscue ecises last month I paid for five virtual meetings with Paul, each spaced out every couple of weeks. I've done 3 out of 5 so far. My heel pain is much improved, I can move my hips more, and my body feels good after each morning's ecises. I just need to keep on keeping on. And start going for walks every day. I've been sitting in front of a computer for 22 years and I know that my body is starving for movement. I sometimes wish I could be totally self-sufficient and grow all my own food (read: move my body all day and sleep really well at night because of it).

Feedback on Egoscue Ecises

10.20.09

Here is the correspondence between me and my Egoscue therapist, Paul (and we've never even met).

I have a few questions. Regarding the first menu:

1. Floor Block: don't know if I'm doing this right. Do I lift my arms off the cushion? I have to put a pillow under my forehead for this b/c it hurts to rest on my nose/face. Also it's hard to know if I'm rotating my thumbs with the movement coming from my shoulders.

This is one you should feel in the shoulders. Usually, people may feel there forearms working overtime. A good cue is to think about your elbows rotating under as your thumbs rotate outward. Also, as you go out to the third position, you should feel your shoulder blades moving down your back and more work in your spine.

2. Supine Foot Circles/Point/Flexes: After a whole month I can still only do 20 times each!

That's okay. They may take some time to build up. It's been a few years since they've been working for you.

3. Crocodile: It says to keep upper body relaxed, but if I do that then my hip would never leave the floor, I guess b/c of my fusion.

You'll have to brace yourself some with your upper body. The key point here is to not "push" yourself over with your arm and shoulder. If you keep your shoulder blades gently pinched together with shoulders & arms on the floor, then you're doing good.

4. Supine Groin Stretch w/Towels: The towel feels okay when my right leg is extended and the towel is below the small of my back (where there's no real arch), but when my left leg is extended, my back doesn't feel right with the towel under it - like it's being forced to arch.

The towels should be to a comfortable height. If it feels too forced, then use a smaller towel. This is no longer in your menu rotations.

5. Also, are these the only exercises I need to do so that I don't feel like a 50 year old getting up off the floor (okay I exaggerate a tad)? I want to feel young and spry again. What else can I be doing?

Overall, your menu is designed to help get your posture correct and body functional. This is your foundation to go out and play. If you are a walker, hiker, jogger, etc., then your menu will help while you do these activities. If you're using your menus as your only source of exercise, then we can make them more comprehensive as you get straighter and out of symptoms. Just let me know what you'd like to do and we can arrange accordingly.

6. And last question, can my next menus take 40 minutes instead of an hour? Work got busy!

Got it.

Paul, thank you so much. I can tell that you've very experienced in helping people. I know you've helped me already, and it hasn't even been that long. Are my pictures really looking better each time?

We saw some good changes in your pelvis & hips. I would have liked to have seen more extension in your spine. We're getting there!

Thanks for being my Egoscue therapist!!

And thanks for being a great client! Keep at it and it's amazing how much the body is capable of doing.

PS attached is a horrifying video of my knees creaking.

Have Only Skipped Two Days in a Month of Ecises

10.10.09

I haven't missed a day of doing Egoscue, alternating the two menus. Today playing soccer on the beach I came down hard on my left leg funny and thought I'd done a number on my knee but I walked it out and it was fine.

10.13.09

I missed doing the menu the other day but in the month I've been doing Egoscue, I've only missed two days overall. I still alternate between the first and second menus each day. They take an hour. I'm going to ask Paul for less time now. Still heel pain. But body feels fine.

10.15.09

I felt my outer thighs when standing the other night and they are HARD! I mean not flabby! I was so impressed to feel this. A month of Egoscue ecises has achieved this, and it is a nice surprise. I also feel like my legs are stronger when I get up from sitting on the floor.

But I still limp from heel pain and walk like an old person for the first minute after I get up each morning. Then I'm fine.

Feel like I'm standing straighter lately

10.3.09

Did Airbench for the full two minutes today for the first time.

10.9.09

For the last couple of nights I could tell I was standing up straighter, more easily.
I still am at odds with Floor Block. Don't know if I'm doing it right and have procrastinated checking the ecise out online for clarification.

Prone Ankle Squeezes - am using an empty half gallon water plastic jug but don't know if it's the right shape.

Supine Foot Circles and Point/Flexes - can still barely do only 25 of each before ankles get too tired.

My body still feels old in the morning, still a bit of right heel pain when I step on right leg but I'm sure that will begin to lessen even more.

Need to make video showing my cracky ankle circles before my ankle stops creaking.
I want to wake up feeling fresh and flexible and youthful and ready to do karate chops!

Started my second Egoscue Menu

10.2.09

Yesterday I did the Alternate Ecises Menu, today I did the Original Menu. I can do Airbench for 1 minute 50 seconds now, which is way longer than 30 seconds, which is how long I could hold it the first time I did it two weeks ago.

The side leg lift one is easier now too. Outer thigh doesn't burn so soon.

Nicole from the Egoscue Clinic called me again tonight - she is so nice to do that. Wanted to know if all was well. She said she saw my pictures and I'm definitely making progress. I told her I was blogging about this and that I had posted a creaky knee video. She said the creakiness will go away. I said I can't wait, that would be incredible.

My first and second back picts

9.29.09 - Good news from my Egoscue therapist, Paul. He saw my pictures and emailed me this:

Hi Amanda, great work on the consistency and we're indeed seeing changes in your posture. Side views are seeing the most significant changes as your upper spine position is much more erect with your shoulders sitting back more, along with this your hips coming under your body (you have less of a flattened butt and more of a normal rounding), head position has come back closer to the line of gravity, knees are less flexed. In the front & back views, the feet are less everted, though the left is still more than the right; the right pelvis is still tilted forward more than the left, with your trunk leaning to the left. We still have work to do, but you're off to a great start.

He sent me a second menu of ecises to alternate with the first. The ecises are:

1. 1 0:05:00 Static Back
2. 4 5 Standing Windmill
3. 3 10 Standing Shoulder Shrugs
4. 2 40 Standing Arm Circles
5. 1 0:01:00 Crocodile
6. 1 10 Pelvic Tilts
7. 3 10 ABduction-ADduction w/ Feet Close
8. 3 20 Hooklying Gluteal Contractions
9. 1 0:02:00 Airbench
10. 1 0:15:00 Supine Groin Stretch w/ Towels
11. 1 40 Supine Foot Circles & Point/Flexes

Everted Feet are Ones That Turn Out

My feet are less everted

9.28.09 - I sent Paul 4 more picts of myself. I think they look better but I did try and stand up straight for the shots so maybe that's why they look better? However, I don' t know if it's the saunas or what but I am stiff after I sit on my legs for a while, when I stand up it's not easy to walk! Also remaining heel pain. Which I'm sure will take a while to go away.

First Week Doing the Egoscue Exercises

My dysfunctional hips and shoulders

9.17.09 - Today makes three days in a row that I've done my hour long Egoscue program. I really like it. As I go through the ecises I find that air enters my belly more easily. This morming when I stood up out of bed my heel pain was diminished. The ecises I find the hardest are the ankle rotation one - my ankles get so tired I can barely complete the forty circles and then point/flexes - and the inner and outer thigh one. My outer thigh is burning by halfway through the second set! And also the airbench, where you sit against a wall for 2 minutes.

9.18.09 - Did Egoscue today again, my fourth time. Airbench is lasting longer now - a minute I can hold it. Outer thighs still burn during thigh thing but getting better. All day long I catch myself curling my shoulders back over so I correct it, throw my shoulders back even though it feels weird, and try to take a deep breath into my belly, remembering what Paul said about how if your breathing from your chest, your diaphragm is shut down.

My knees still creak a lot.

9.20.09 - 6th Egoscue session this am. I am going through the exercises faster now that I know them better. Still unsure about the arms over the head one - do I do it with a cushion or without? Again this am when I stepped out of bed my heel pain was minimal. Overall I don't feel as stiff. I do like what they're doing for me so far, the exercises. It will be interesting to see if my pictures that I will take next week look different from the ones from last week.

9.21.09
woke up with the heel pain for a minute. but today as i was walking i could have sworn that my left foot is not as turned out as usual.

9.22.09 - A woman named Nicole called me today. She's from the Santa Monica Egoscue clinic. She was so nice. She asked me how my exercises were going. I had some questions for her about a few of them. Turns out I am not using a thick enough pillow (can use an empty gallon water jug instead) and I'm supposed to use the pillow/cushion/jug for the arms over the head exercise.

9.23.09 - Doing the Egoscue exercises with the empty water bottle made me feel it in my inner thighs. In a few days it will be time to take my new picts - the second batch that Paul will see. I hope my body looks different.

Have you seen my knee cracking video yet? If not, it's below!

My first Egcoscue Therapy Menu

This ecise is called Static Back

Paul emailed me my menu. It came with pictures and descriptions of each ecise. Very clearly drawn out. He said my stiffness and creaking will go away, isn't that great? I am lucky to be able to devote one hour a day to this.

Just did my first Egoscue personalized hour long menu! It took me an hour and a half this first time.

Static Back
Gravity Drop
Standing Shoulder Shrugs
Standing Arm Circles
Floor Block
Pelvic Tilts
ABduction-ADduction w/ Feet Close
Inner/Outer Thighs
Assisted Hip Lift
Hooklying Gluteal Contractions
Prone Ankle Squeezes
Airbench
Static Back Reverse Presses
Hooklying Knee Pillow Squeezes
Hooklying Isolated Hip Flexor Lifts
3-Position Toe Raises
Supine Foot Circles & Point/Flexes

17 exercises. I love Static Back, it feels so good. By lying in that position you are 'loading' your back from shoulders to hips evenly on both sides, something I'm sure I need with my hip and shoulder disparities. I have questions on some of these ecises. Floor block I couldn't really get - how do you lie on your face without breaking your nose? Are your arms supposed to be off the cushions? What's supporting the body? And the Inner/Outer Thighs one was killer on my thigh muscles, which I guess are quite weak! My outer thighs started to burn during the second and third reps. But I've been meaning to strengthen those muscles for ages.

I am going to do tomorrow's exercises as well before I email Paul with questions. At a couple points I could even feel air getting into my belly more easily, rather than just in my chest. On my list of things to do today is a breathing meditation, if even for ten minutes.

Paul's feedback on my first batch of Egoscue pictures

I sent my first batch of pictures to Paul Schell at Egoscue Santa Monica. I would show you them but I was in a bikini and they're not too flattering.

He said: my right shoulder and right hip are elevated. My right shoulder is rotated forward. My oblique abdominals are working hard to lift hip on the right. My left foot and knee turn out more than the right, which is also turned out. My left shoulder and trunk are pulled down.

Re the side view: my ear is supposed to be directly over my ankle but everything's in front. My upper back curves forward. I'm really strong in abs and legs but glutes aren't doing a lot. My knees face outwards so the door is off its hinge. I need exercises to control hips so that my hips can control my knees.

The back photo: left hip is up. Upper body leans to left. Shoulder blades are winging off from spine when they're supposed to lay flat. My abs have done the stabilizing thus far.

Other side: Can see how hard abs are working on left. Abs on left are higher than abs on right. They're pulling left hip up to the ribcage.

Paul said that besides the exercises I should be conscious of two things: Hydrate and Breathing. He said it looks like I do the hydration part (I was flattered). I told him how I've been meaning to do 20 minutes of breathing meditation every day. He said if you're breathing from your chest, then your diaphragm is shut down.

He will send an hour long set of e-cises. I'm to do these for two weeks then upload new photos. Five assessments for $200, this being my first. When I sit I can correct my torso by using my shoulders to not round over.

I will send 4 pictures

I spoke with Paul at the Santa Monica Egoscue place. I pay $200 and send four pictures of myself - back front and two sides. Then he and I will do a consultation over skype. He'll give me a menu to do, I do it for a week, then send more picts because he says my body will change. I do that three more times and each time he adjusts the e-cises. I'll tell him I can do 45 minutes a day.

Do I do ecises for neck or feet?

Spoke with Caroline today. She said she used to have severe sciatica, couldn't sleep because of the pain. After she went to the Egoscue clinic for the first time her pain decreased by 50%. After that it took a year of doing the 'menus' for all the pain to go away. Now she feels great and does the ecises almost every day.

Caroline referred me to Paul, also in Santa Monica, her teacher whom she loves. Hopefully he will have experience working with spinal fusion people like myself.

Started Egoscue last night. Since my stiff neck and knees are creaky I think I should do e-cises for those parts, but on the phone Caroline recommended the Supine Groin Stretch, which she also called the Tower. So I did Static Back, which felt so good and relaxing, and then 10 minutes of Supine Groin Stretch on each side. My neck felt weird doing it. I wonder how much of that is because I have a rod in my back. This morning my neck was stiffer than normal. But no heel pain. Then this morning I started what will be my daily Egoscue session on my living room floor. I chose to do the e-cises for a painful neck. These include Static Back for five minutes, Gravity dump or whatever it's called, which I did on the step outside for three mintes, Static Wall for four minutes, (which I couldn't hold b/c my ankles tired out, so I would rest the hold and then hold again), Sitting Floor for three minutes, aand Frog for one minute. I like how it all felt and look forward to doing it tomorrow morning as well. I might call the Egoscue teacher in Santa Monica today too to make sure I'm choosing the right e-cises.

Tried an ecise from the Pain Free book today

Did an Egoscue's exercise today for the first time. For five minutes I lay on my back on the floor with my legs up on a chair. Arms at my side, palms up, breathing with my diaphragm. It felt amazingly wonderful.

I found out today you can Skype the Center so they can see you standing, or you can send in a video of yourself. $250. The nearest practitioner to me is in D.C., too far to go. I think I"ll call my friend Susan whose sister lives in L.A. and is a trained Egoscue therapist. Susan says I can send naked pictures of myself (forget the naked bit) to her and then have a consultation.

Creaking Knees - Not for the Squeamish

Here is how I'll be able to tell if the Egoscue Method works or not: going up the stairs, my knees creak horribly. After a few months of daily Egoscue exercises - do you think that that noise might just go away? My Egoscue therapist does! I took this video the same day that I started the ecises.

Can't ignore what my body's telling me anymore

You know those bodily symptoms that slowly creep up on you? Like creaking, stiffness, a bit of pain in your heel in the morning when you first get out of bed? That's what was happening to me, and I finally took heed this summer.

My friend Susan, an avid runner, told me how much the Egoscue therapy had helped her. It had also helped her sister so much with sciatica that she had become an Egoscue therapist out in L.A.
So I ordered the Book Pain-Free by Pete Egoscue. I've been doing 40 minutes of exercises for two weeks straight, every day. I started this blog to chart my progress, and, if this method works like I'd like it to, share with others what I learn.