Feldenkrais: Freeing your Hips Part 1

Free your hips and back – gentle movements based on the Feldenkrais Method to help you release tension in the muscles about the hips and pelvis through simple flowing movements, staying in your pain-free range.

These movements help to improve the rotation of your hip joints and the way your hips connect with your pelvis, lower back, chest and ribs, all the way up to your head. The movements also bring about a lengthening of the long back muscles which run parallel to your spine, relieving lower back tension.

HOW TO GET THE MOST BENEFIT: First watch the video right through. Then lie down on the floor and begin the movements by just listening to the instructions. Close your eyes so you can bring your attention inwards and focus on the sensations in your body. Make each movement slowly, smoothly and mindfully. Reduce effort and tension. Always stay within the easy and 100% comfortable range, no matter how small that is.

For those who have moderately severe pain or stiffness in the hip, try keeping one knee bent with the foot on the ground will you move the opposite leg. You can place a folded towel or small cushion under one side of your pelvis too. This will tilt your pelvis TOWARDS the side you are sliding the leg and take some strain off the hip joint and musculature. After some practice you should gradually be able to manage with less propping.

Good luck and please leave me your feedback!


PLEASE REMEMBER: Listen to your body, move slowly and mindfully and never do anything that doesn’t feel comfortable or right to you. This is an intermediate level exercise.

DISCLAIMER: Always seek the advice of a medical professional before beginning any new exercise programme. Jodie Krantz, Free to Move Training and it’s employees and contractors are not liable for any injuries sustained while participating in this exercise programme.