What is the Feldenkrais Method?
The Feldenkrais Method utilizes two complementary formats - Awareness Through Movement and Functional Integration. Awareness Through Movement lessons are conducted in groups, with a practitioner guiding participants through precisely structured movements. Functional Integration involves hands-on manipulation tailored to each person's unique needs.
Both modalities aim to:
- Improve mind-body connection and bodily awareness
- Expand movement repertoire
- Enhance postural control and coordination
- Reduce tension and discomfort
Benefits of Feldenkrais Exercises
Research indicates the Feldenkrais Method can:
- Increase flexibility and mobility
- Reduce musculoskeletal pain
- Improve balance and prevent falls in older adults
- Enhance motor function in people with disabilities or injuries
- Promote easier breathing
- Decrease anxiety and improve mood
10 Easy Feldenkrais Exercises to Try
1. Body Scan
ThisAwareness Through Movement lesson takes you through a full body scan, drawing attention to physical sensations in a mindful, non-judgmental way. Noticing areas of discomfort or holding can set the stage for letting go.
2. Gentle Turning
Lying on your back, imagine your torso is a cylinder that can rotate smoothly. Initiate subtle movements from your middle, turning your chest left, then right. Let the motion flow evenly in both directions without straining.
3. Pelvic Clock
Visualize a clock face projected onto your pelvis. Gently rock your pelvis forward, back, left and right, moving to 12, 6, 3, and 9 o'clock. Keep breathing gently as you mobilize your pelvis.
4. Shoulder Exploration
Experiment with small, slow arm movements originating from your shoulder joints. Lift one arm overhead, out to the side, behind your back. Notice the changing sensations around your shoulders and upper back as you move.
5. Ankle Mobility
Lying on your back, draw one knee toward your chest. Clasp your hands behind the lifted thigh. Slowly move your ankle through its comfortable range of motion - pointing the toes down, drawing them back toward you, and circling inward and outward.
6. Eye Movements
Keeping your head still, gently direct your gaze upward, downward, right, left, and corner to corner. Allow the eyes to lead subtle head movements. Feel the shifting sensations around your eyes, face, and neck as you continue directing your gaze.
7. Jaw Release
With your lips gently closed and teeth slightly apart, slowly drop your jaw down and forward, then open your mouth wider. Without straining, guide your jaw into comfortable movements - open, closed, side to side. Notice sensations in your jaw joints, face, and neck.
8. Foot Mobility
Sit comfortably with one leg extended. Clasp your hands behind the extended foot and experiment with gentle movements - lifting the heel, flexing and pointing the toes, circling the foot inward and outward. Move slowly and fluidly within your comfortable range.
9. Hip and Knee Mobility
Lying on your side, bend your hips and knees slightly. Slowly extend the top knee and flex the hips to carry the leg forward and back within your comfortable range. Reverse the shape, extending through the hips and bending the knees. Move smoothly between shapes.
10. Spinal Mobility
From hands and knees, initiate subtle movements from different parts of your spine - the tailbone, mid-back, upper back. Allow the spine to curve and round gently, finding length. Move slowly and smoothly. Notice how each section of spine connects.
Tips for Practicing Feldenkrais Exercises
Here are some tips for getting the most out of Feldenkrais movements:
- Move slowly and gently
- Focus on the quality, not quantity of movement
- Breathe smoothly throughout the motions
- Pay attention to physical sensations
- Avoid strain or discomfort
- Imagine the area you’re moving has no bones or joints
Be patient and allow improvements to unfold gradually over time. Consistency is key - even just 10-15 minutes per day can make a difference.
Trying a Feldenkrais Lesson
To fully experience how Feldenkrais works, take an Awareness Through Movement lesson orFunctional Integration session from a certified practitioner. Many practitioners offer virtual lessons and consultations.
The Feldenkrais Method gently cultivates the mind-body connection through subtle, exploratory movements. By improving bodily awareness and expanding flexibility and coordination, these exercises can enhance wellness and functioning across life’s activities.
FAQs
What is the Feldenkrais Method?
The Feldenkrais Method is a type of somatic movement therapy that aims to improve physical and mental functioning by improving body awareness and movement repertoire through gentle exercises. Developed by Dr. Moshe Feldenkrais, the method uses simple, exploratory movements to reduce pain, improve coordination, and enhance the mind-body connection.
What are the benefits of practicing the Feldenkrais Method?
Benefits of the Feldenkrais Method include increased flexibility and mobility, reduced musculoskeletal pain, improved balance and motor function, easier breathing, decreased anxiety, and enhanced overall wellness and comfort. Research shows the method can help people with injuries, neurological conditions, chronic pain, and other issues affecting the ability to function and move with ease.
How is a Feldenkrais lesson conducted?
Feldenkrais lessons are conducted in two main formats - Awareness Through Movement group classes led by a practitioner guiding gentle movements, and individual Functional Integration sessions involving tailored hands-on manipulation. Both aim to improve body awareness, movement, postural control, coordination, and mind-body connection through exploratory motions.
Who can benefit from practicing the Feldenkrais Method?
Almost anyone can benefit from practicing the Feldenkrais Method - children, seniors, office workers, athletes, and people experiencing issues with injury, pain, mobility, anxiety and more. The gentle movements and direction can enhance functioning for healthier, more comfortable living.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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