The New Rules of Posture: How to Sit, Stand, and Move in the Modern World by Mary Bond

My rating: 4 of 5 stars

Amazon page

This book’s author, Mary Bond, was a UCLA-trained dancer who became an Ida Rolf-trained Rolfer. If that sentence makes no sense, you’re probably unaware Dr. Ida Rolf and her self-named system. Rolfing was popular decades ago, but fell out of favor—possibly owing to its reputation for being agonizing. (However, I did recently read an article suggesting renewed interest in this practice.) Rolf’s system is generically called Structural Integration, and it’s intended to better align the body with respect to the force of gravity. The heart of the practice (though not addressed in this book) is a massage-like system that focuses on fascia (connective tissue) rather than musculature (as massage generally does.)

[This paragraph is background, but isn’t about the book per se. Feel free to skip it if you are familiar with structural integration or don’t care.] It should be noted that Rolfing is controversial. I’m not sure what to make of this controversy. On the one hand, the system hasn’t been helped by zealous advocates and practitioners. In any such system, zealots often suggest their beloved system is a panacea for all that ails one. Furthermore, the more hippie-esque practitioners try to reconcile / unify Structural Integration with ancient systems like Ayurveda or Traditional Chinese Medicine (TCM.) This neither helps to validate those ancient systems nor improves the case of Rolfing as a methodology rooted in science. On the other hand, not even yoga has been free of haters. There is a sector of humanity that is openly hostile to the notion that the only way for many people to feel better is for them to do the work of improving their bodies (e.g. posture, range of motion, strength, etc.) (i.e. If your problem is rooted in your shoulders not being over your hips or you have an imbalance in your core between your ab and back muscles, there is no pill nor surgery to cure you—you’ve got work to do. And—it should be noted–both of my examples can cause a person to feel like crap in a number of different ways.) Another element of controversy is that Structural Integration places special emphasis on fascia (connective tissue.) While it’s not clear from scientific evidence that fascia deserve special attention, I’m also not sure that Rolfers don’t have a point when they note that everyone else completely ignores this tissue.

Having written all that, The New Rules of Posture isn’t a book about Rolfing as massage-like practice. Instead, as its subtitle (how to sit, stand, and move in the modern world) suggests, this is a book about how one can improve one’s posture, breathing, and movement (i.e. most notably walking). It’s arranged as a workbook, and it contains over 90 exercises and observations for the reader to perform. The author calls these exercises “explorations” and “practices”; the latter are more extensive and are more likely to require revisiting.

The ten chapters are arranged into four parts: awareness, stability, orientation, and motion. Each part has two or three chapters. The author divides the body into six zones (pelvic floor, breathing muscles, abdomen/core, hands, feet, and head)—the first three of which are associated with stability and the latter three with orienting the body. The six middle chapters (parts 2 and 3) are each tied to one of these zones. The book uses vignettes and side-bars in an attempt to make the material more palatable to readers who aren’t deeply interested in the topic.

The author gives attention to a wide variety of modern-day activities that can have an adverse impact on bodily alignment such as driving, computer time, and rushing about. I suspect this book will offer something useful to almost anyone.

The book’s graphics are line drawings—some are anatomical drawings and others demonstrate postural problems or exercises. The drawings are clear, well drawn, and useful. In addition to the usual front and back matter, there’s a brief bibliography and a resources appendix.

I’d recommend this book for yoga teachers and those interested in the body generally and movement and postural improvement specifically. If you’re having problems that you think may be linked to postural problems, this isn’t a bad place to start thinking about how one might improve one’s situation. It’s very readable and clear.

View all my reviews