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Flexible Chest and Spine
A Flexible Chest and Spine – The Hidden Key to Freeing the Neck and Back
The Hidden Key to Freeing the Neck, Back and Shoulders
Most people don’t consider their chest and spine as playing a large role in feeling comfortable and at ease through the neck, shoulders and back. The first instinct when dealing with neck and shoulder pain is to spend time working on localised ‘knots’ and muscle tension. However this could be addressing the symptoms, whilst ignoring the underlying cause.
The thoracic spine, and the rib cage serve as the support structure for the entire upper body. Finding comfortable alignment and releasing through the chest and spine allows the rest of the body to relax. In turn, when there is stiffness through the chest and spine, the neck, back and shoulders work overtime to try and correct this, leading to muscle tension, ‘knots’ and pain.
The ‘knots’ are not actually a ball of tangled fibres as you might imagine, they are trigger points. Trigger points are highly sensitive points in the muscles and connective tissue, which can refer pain to other places. In Feldenkrais we don’t massage or manipulate the ‘knots’. Instead we address underlying causes – stress, poor posture and inefficient use of the muscles.
How Feldenkrais Can Help
Feldenkrais uses a process known as ‘sensory-motor learning.’ Students are guided to closely attend to how they are moving, reducing unnecessary and wasted effort. The Feldenkrais Method accesses our brain’s own neuroplasticity, allowing us to revise and replace movement habits which may no longer be serving us.
READ MORE about how Feldenkrais actually works.
BOOK A CLASS or REQUEST AN INDIVIDUAL APPOINTMENT
Our Mental Map of the Thorax
We begin the process of re-educating our posture and muscle use by improving our self-image.
When Moshe Feldenkrais talked about the self-image he was not referring to self-worth or self-concept. What he meant was the sensory map of the entire body that each of us carry in our brain. Our self-image is not totally accurate and is constantly open to change. Neuroplasticity allows us to continually refine and update our mental maps
Our mental map of the thoracic spine and ribs is often particularly vague. For one thing the back of our ribs are out of sight and therefore often out of mind. Secondly, it’s usually the hardest part of the body to reach with the hands. (Think about trying to apply sunscreen in between the shoulder blades!) Thirdly, the sensory nerve endings are spaced far apart in this area compared with say the hands and lips. As a result our ability to feel the difference between 2 different points is poorer in this area.
Improving Awareness of the Chest and Thoracic Spine
The thoracic spine is not only the longest section of the spine, it is also normally the stiffest. The reason for this is the attachment of the ribs cage. The ribs serve the function of protecting the vital organs within the thoracic cavity, including the heart and lungs. Although the ribs are made of bone, they are more flexible than we might imagine. They have moveable joints at the back, where they articulate with the spine. They also have bendable cartilage attachment to the sternum (breast bone) at the front. The lowest 2 ribs are even more flexible, because they don’t attach at the front but ‘float’ freely at one end. For this reason they are called ‘floating ribs’.
If the thorax is used like an immobile block more strain is shifted onto the relatively mobile neck and lower back vertebrae. Without the protection of the ribs, these sections of the spine are prone to injuries such as cervical or lumbar disc herniations. Learning to better mobilise the chest also helps with the co-ordination of the arms and legs for walking, running and sports and a huge variety of other activities.
The Chest, Ribs and Diaphragm in Breathing
Holding on to unnecessary tension in the chest and abdomen increases the effort required to breath. At times tension is so great that the breath is held completely. At other times breath is not held but it is restricted. This can occur at the end of the breath in or the breath out or somewhere in between. Sacrificing breath markedly impairs our ability to function efficiently and drains energy.
Breath holding and tension around the chest and diaphragm are a common response to physical, mental or emotional stress. Under stress the sympathetic nervous system takes over, resulting in the ‘Fight, Flight or Freeze’ reaction. In our current world we are constantly called upon to achieve, produce results and keep up with a myriad of small and large tasks. This includes keeping up communications through social media and the internet.
Many people use television or social media platforms to relax when they finish work, however the content often keeps the mind revving in high gear. We are losing the art of unwinding and allowing our parasympathetic nervous system take over. The parasympathetic nervous system allows us to ‘rest, digest and repair’. For better sleep and more daytime energy, we need to know how to wind down before we go to bed.
A Mobile Mind and a Comfortable Body
By improving the accuracy of our mental maps as well as the mobility of the chest and ribs we can enhance all of the above functions. We reduce strain on the neck, shoulders and lower back by sharing the work load more evenly. We enhance our ability to easily and comfortably bend and twist the spine in all directions by listening to which sections of the spine are overworking and which could participate more fully. We can connect our limbs to our central axis so that we may use large muscles to provide the power, while smaller ones are reserved for accuracy
Breathing can become simpler, lighter and more spacious, as we learn to use more of ourselves. The mind naturally becomes calmer and our sleep deeper and more refreshing. As we re-discover the pleasure of letting go of excessive effort, our parasympathetic nervous system naturally takes over. Some people even fall asleep during Feldenkrais class – and this is perfectly ok (but we’ll wake you up if you start to snore loudly!)
Testimonials
Here are some testimonials from our clients.
‘I have tried many ways over the years to manage my pain, but since doing Pilates I have had more pain free days and less pain filled days. I haven’t felt this great in ages.’
– Marie Ottrey‘Feldenkrais and Joint Hyper Mobility are a wonderful combination in my experience. It’s given me pain free weeks after endless years of pain, has taught me about my safe range of motion and offered me the ability to hear what my body is telling me when I move.’– Onno Benschop
‘A huge thank-you to Julie and Jodie for helping me with my recovery. Their patience, expertise and consideration to my needs is hugely appreciated.’
– Nicole Walker‘I found the classes very beneficial for pain relief and strengthening. Looking forward to continuing.’
– Hayley Cliff‘Great level of attention given. Variety of exercises is a plus. Will be carrying on floor classes and may return to studio classes at a later date.
– Benji Dzienciol‘I have so enjoyed the classes – after a class I feel like I’ve just had an hours massage to release the tension. In addition, the lower back aches have diminished almost entirely – and that is with being slack and doing very little outside of class.’
– Sue Smith‘Greater flexibility of back and neck. Very relaxing. I find Jodie’s explanation about the reasons why certain movements work very interesting.’
– Robyn‘I have been attending Jodie’s classes for 2 years and I am always learning something new. I find Jodie’s instruction in her classes have helped me greatly. I am now able to lift weights correctly without doing damage to my body and my flexibility has improved as well.’
– June Keil‘Stronger, more flexible, more comfortable – thank you Loretta’ – Nick Stark
‘Great stretch every week. Gets out all the kinks’ – JD
‘At 64 and never an exercise person I have been going to Pilates for 2 years. The program helps me to cope with chronic pain and stiffness, making it possible for me to get moving of a morning. The classes are fun and casual but completely professional. Jodie is a great teacher.’ – Janet Burgin
‘My body seems to have lost it’s bloatedness and sense of being fat. Thanks Loretta’ – JT
‘Excellent – love it’ – Rachelle Teune
‘Clear, easy to follow instructions. Jodie is very helpful and exercises are most beneficial.’ – FS
‘Essential to keeping me supple and aligned’ – Margaret Doust
‘My hips, back and knees were feeling the effects of ageing. Jodie knows her stuff and the sessions have helped me to be able to move freely and effectively again. The progress has been amazing. Having some simple exercises I can do at home everyday has helped me to maintain the progress.’ – Clara Pound
‘Brilliant. I love coming every week. Thanks Jodie – the indiviudal attention is much appreciated!!’ – Bonnie Mitchell
‘Really enjoyed the studio classes and have definitely felt an improvement in strength and general wellbeing.’ – Frith Hart
‘I have really enjoys Pilates on the Ball classes. I have found they have helped my flexibility a lot.’ – Terry Harris
‘Enjoyed the exercise – it feels easy (sometimes!) but you know it is good for you. Particularly liked the individual attention despite a large class and happy to re-explain things if needed.’ – Shendelle Mullane
‘I love the classes. It’s lots of fun and over the 3 terms I’ve been coming I’ve really come to understand how my body moves and the muscles I need to engage to keep my spine and other joints protected. I’m amazed at how much my core muscles have developed too – amazing! And so proud!’ – Mel Strang
‘Over the past few years I have attended Jodie’s classes in Clinical Pilates, Pilates on the Ball and Feldenkrais. Jodie’s approach has always been very professional and informative, with individual guidance where necessary. The health benefits have been enormous and the classes thoroughly enjoyable.’ – Ann Fricker
‘A fantastic class for stretching and strengthening those ‘bits’ we often neglect! What a difference attending the class makes to how good you feel.’ – Giselle Fabling
‘Love the classes’ – Kate Mitchell
‘I have enjoyed my introduction to Pilates and I will certainly use these gentle exercises in my fitness regime. Jodie’s background as a Physio ensures a safe and enjoyable experience.’ – Christine Zelinka
‘I’ve found the classes useful with providing opportunities to keep my flexibility and stretching going. I love the fact that the class works on all parts of the body. Thanks Jodie for your friendly and helpful manner. I’ve thoroughly enjoyed the classes.’ – Helen Hastie
‘Very good instruction. Professional approach.’ – Lorna
‘Just keep the classes running. Great!!’ – Greg Baker
‘I have lived with daily pain for so long that I cannot adequately express the feeling of “no pain” and “quality movement”. The no pain moments are extending to longer periods of time and I truly relish it. If it makes any sense, Feldenkrais has helped me to develop space between my body and movement, whereas movement used to impact so greatly on my physical body and, in turn, my state of mind. My overall wellbeing is greatly enhanced by this one hour at the loft each week. Cheers!’
– Mandy Roney‘I really enjoy the classes – they are very relaxing and have significantly improved my hip pain.’– Chris Larke
‘Made a big difference to my movements and mind-set.’ – Naomi Denton ‘Ability to move has increased, some flexibility to do things has improved. Great to be able to get down to floor level and get up again.’ – Shelley Findlater‘Very helpful to take the strain off injuries.’– Geoffrey McQuillan
‘I have found the Feldenkrais approach to movement in everyday life an excellent way of re-programming the thought of how to move. Being gentler on the body whilst stimulating the mind.’– Bec Hall
‘Thank you so much for making my life easier. The ‘Lazy Archer’ is an amazing move and has made a huge difference to my nights. It is no longer and Olympic event to turn over. By being more aware I can make small adjustments to help reduce pain and strain.’– Ellen Stoodley
‘I am so much more flexible now, thanks to Feldenkrais. Because such small movements are made, this is not an intimidating form of exercise. It is wonderful!’– Anne White
‘More flexibility, less headaches!’– Vanessa
‘Jodie’s excellent teaching ability has been so evident in each class as she prepares us with knowledge about our bodies, taking us step by step through each technique. The awareness I have gained of my posture, movement and general idiosyncrasies has helped me each day. I love the whole approach that Feldenkrais brings to understanding and changing the way I live, breathe and move.’– Linda Blythe
‘I’ve found new ways of performing movements that were often painful before. The classes were not only beneficial, but enjoyable too’– Rita
‘I have found the course of high value – a tremendous learning experience. Also a very good stress relief.’– Paul
‘I’ve had ongoing back and neck problems for around 18 years. When I’ve had the opportunity to practice Feldenkrais it’s really helped. Jodie’s classes in particular have been most helpful – I remember my first class – I felt light and ‘good’ for days afterwards and have been able to keep it up. She has a great easy style.’– Theo Nabben