Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I've been worried about my constant slouching for years, and it's only getting worse (I am 24 years old). Sitting at a computer all day makes it even tougher to keep my shoulders from rounding.

I just had a conversation with my Aunt who swears by this technique called "rolfing". It sounds ridiculous, but she says it simply just works. She now brings here 8 year old, and my Uncle just started going to improve his posture.

I am looking at it as a possibility, but it's a little pricey. From what I understand it's $120 a session, and you have to sign up for 10 sessions. That being said, if it works, it could be worth it.

Do you have experience with rolfing or know people who have done this?

flag	asked Aug 27 2011 at 21:30 Brandon Nolte 43●3

Hi, Brandon. :) I have known folks who had great results from Rolfing. I took Alexander lessons for many years and found it one of the best things I ever did. I tried Rolfing, but preferred Alexander work. Rolfing movement classes are fun, thought. – PaleoGran Feb 15 2012 at 16:16

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Rolling-on-the-floor-laughing? I hear laughter is the best medicine. Oh wait... Nevermind. – gilliebean♦ Feb 15 2012 at 23:05

score 6 · Accepted Answer · 2012-02-15 16:00:36Z UTC

NO! It will not save you from slouching. Slouching will make you need more rolfing.

Esther Gokhale wrote an excellent book on primal posture that covers principles I wish I had known decades earlier. Could have saved me a lot of future grief. In it she covers the history of slouching going all the way from old photos in the 1800s and early 1900s, showing people with perfect upright posture, up to when slouching first became fashionable in French magazines in the 1920s. Even shows how furniture gradually evolved to accommodate slouching. She covers traditional cultures and ancient statues and one begins to realize that slouching is a rather modern (neolithic?) phenomenon.

Over time as one ages, certain muscles begin to shorten and others begin to lengthen depending on what positions you hold for lengths of time and your muscles are what ultimately hold your skeleton in shape. Imbalances gradually become set in place with reduced range of motion. Just doing exercises may not necessarily correct shortened muscles and could even make it worse without doing the proper ones.

Pete Egoscue also wrote a book in which he states that people need to throw away braces and supports and train your muscles to hold yourself in place and there is a lot of truth to this although I make it a point use chairs that encourage sitting properly.

Rolfing and chiropractors may be useful at times and I have certainly seen my share of chiropractors over the years, but ultimately there is only one person in charge of your muscles and posture and and that's you. A rolfer or chiropractor can't strengthen muscles needed to hold your skeleton in position. Only you can do that and you can do it for free. In the primal, functional way of thinking, rolfers and chiropractors may be working to make you well, but they are focusing on a symptom after the fact and it's best to never need them at all and save the money. I worked my way back from a severe back problem in '08 and haven't seen a chiropractor in a couple of years now. N=1.

Gokhale's website - http://egwellness.com/ Just sitting upright my not be enough without understanding some of the principles she goes into. I've incorporated hip-hinging into my life and it's second nature now. Well worth the time to learn early.

MauraZehuva · Answer 2 · 2011-08-28 02:03:59Z UTC

Massage/Bodywork will be more effective when combined with strengthening and stretching. The often seen slouched forward posture is due to tight anterior chest muscles (pectoralis group) and weak posterior chain muscles (middle trapezius, rhomboids,erector group) simple exercises with light weights or a resistance band can wake up a more functional engagement(neuro-muscular facilitation) and diminish your discomfort. As a bodyworker myself I suggest the least invasive and minimal financial output first, by getting some tips from a good fitness trainer on how to make stretching and strengthening your areas of concern a regular part of your routine.If that doesn't give you the results you are looking for then by all means Rolf away.

Solshine · Answer 3 · 2011-08-28 13:32:44Z UTC

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Have you considered modifying your desk to be on where you stand instead of sit?

answered Aug 28 2011 at 13:32

Solshine
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Haven't tried that. I can't remember where, but I heard that standing all day might be bad for your back. Perhaps another common wisdom rumor, although I feel like it was on some paleo blog/podcast. – Brandon Nolte Feb 18 2012 at 2:50

Dr Heather · Answer 4 · 2011-08-27 22:36:15Z UTC

The best thing you can do for your posture is to improve the function of your proprioceptive receptors in your muscles (tiny nerve endings in muscles that send messages to your brain about where your body is in space). While Rolfing can help with that a little bit, it can only take you so far. The massage therapist in my office does some of that, but it's only $60 per session. Of course specialty and experience can play a role, I might check around on cost as that sounds high to me. You can google proprioceptive exercise, but it should always be done in a mirror or with a professional to make sure your form is correct. It's mostly balance exercises. Talk to a well respected chiropractor in your area for referrals or advice in this area.

Owen Marcus · Answer 5 · 2012-02-08 20:21:48Z UTC

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I got Rolfed 35 years ago... it changed my body so much I had to learn how to do it.

answered Feb 8 2012 at 20:21

Owen Marcus
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Alicia · Answer 6 · 2012-02-15 01:27:14Z UTC

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I've gone through Rolfing and it absolutely changed my life. It was a little pricy, but the benefits far outweighed the cost. Not only help my posture issues, but flat feet, and opened up my sinuses too.

answered Feb 15 2012 at 1:27

Alicia
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	Are you consistently going back to get work done to your body? – Brandon Nolte Feb 18 2012 at 2:50
	No. I've gone back for a few "tweaks," but if anything Rolfing has helped me be more in touch with how my body should feel. I went through the series 4 years ago and have been back twice. The therapist that did the session was great about showing me stretches and exercises to help maintain the work. – Alicia Feb 19 2012 at 16:48
	You also may want to seek out a "SI" (Structural Integration) therapist. Same thing as Rolfing, different name, and some price it cheaper... That is, if cost is a factor in changing your life :) – Alicia Feb 29 2012 at 22:57

Dorado Galore · Answer 7 · 2012-02-15 21:07:29Z UTC

Roling is great work, but it is not some panacea. I've been through the 10 series plus numerous advanced (post-10) sessions; no regrets, loved the results. For a while, the Rolfing community was claiming the results are "permanent" and "lasting," but the simple truth is: the influence of gravity is by no means negated by Rolfing or any other form of bodywork. Slouching and slumping are habits, correctable whenever one is willing to bring one's awareness to posture and alignment. Consider getting a Balans chair. They make it hard not to sit up straight! The more you notice how it feels to sit and walk with a straight spine, the more normal it will feel.

http://www.officechairadvice.com/ergonomic/kneeling/reviews/balans-ergonomic-chair.html

Katherine · Answer 8 · 2011-08-27 22:55:21Z UTC

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Rolfing is good. Feldenkrais is excellent. They're both excellent actually. But really at the end of the day, you have to make the effort to change the habit. Retrain your muscles. Change the "muscle memory".

answered Aug 27 2011 at 22:55

Katherine
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Jake · Answer 9 · 2011-08-29 09:52:42Z UTC

I don't know about rolfing...I'm sometimes leery of stuff like that.

I do know that in my case, squats, deadlifts and presses helped with my posture. As well as a good dose of mobility WOD + thoracic spine mobility work with a foam roller.

Joshua · Answer 10 · 2012-02-15 01:33:35Z UTC

Rolfing made me cry.

But in a good way.

I think you should address the slouching issue a bit more holistically though. Sitting on an exercise ball at my desk at home and at work has resolved my own slouching (and I've been doing this crap (IT) for 13 years now). Spending time while at your desk to actually stand up and stretch helps. Not leaning into the lumbar support and raising your chair so that your arms rest naturally at your keyboard will also work wonders.

Try those things, AND the rolfing... I think you will see an improvement.

stoic · Answer 11 · 2012-02-15 19:20:31Z UTC

I have done this (actually, I did 12 sessions of Structural Integration, which is based on Rolfing). I don't think it's useless, but I wonder if $1200 ($120 x 10 sessions) will be a good value for you, unless you have a lot of disposable income. At best SI was for me an interesting deep tissue massage with some postural awareness lessons thrown in. You can learn about posture and movement from library books and audio (above mentioned Gokhale, Egoscue, Feldenkrais, also Alexander). You can use techniques like foam rolling to "break up adhered fascial tissue" (I am skeptical that this is what actually happens), stretching and mobility exercises to "gain length" and then strength training with good form to strengthen your muscles.

legup · Answer 12 · 2012-02-15 21:48:06Z UTC

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Try Pilates...it works wonders for people who slouch,and you'll learn how to use perfect posture in everything you do (drive a car, sit at a desk, etc). If you start with private lessons and then move into mat classes once you are familiar with the technique, you'll get great value too.

answered Feb 15 2012 at 21:48

legup
1,111●4●9

	Not too familiar with pilates. Does it have a large stretching/postural component? – Brandon Nolte Feb 18 2012 at 2:53
	Absolutely. It's all about posture, alignment, core strength. Stretching is a huge part of this. Freeing up the tight spots, strengthening the weak spots. Movement becomes efficient and graceful. The muscles that don't have to work, don't. Most people see profound changes. It's pretty great! – legup Feb 18 2012 at 3:02
	Also, it was created by a man who was rehabilitating men in a military hospital. Very manly. – legup Feb 18 2012 at 3:03

The Loon · Answer 13 · 2011-08-28 15:03:22Z UTC

It is a great technique. I did the whole thing, and insurance paid for most of it. I am not sure if your insurance will cover posture issues, but mine covered physical therapy for an injury, and my rolfer just referred me to a friendly doctor in my network. But, it won't fix things permanently if you don't follow up with good behaviors.

Caleb the Hobbit · Answer 14 · 2012-02-15 01:14:50Z UTC

I can't say much for Rolfing, but I just improvised a slouching solution. I put my computer on a stack of books. It means my arms are higher when I type, but it also means I am sitting more upright. It's not perfect, but my neck is thanking me.

Rolfing… Will it save me from slouching?

14 Answers