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Tag: movement
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!)
First Term 2018 – Feldenkrais Theme
First Term 2018 – Feldenkrais Theme
Each term in our Feldenkrais Classes Jodie and Ali each have a particular focus or theme. The theme carries through a whole term so that participants can explore movement in a more structured and informative way.
Feldenkrais Awareness Through Movement lessons involve sensing and moving the whole body. Every part of the body is connected to every other part in numerous ways. The arms, legs and feet are connected to each other through the skeleton, through the connective tissue and through the nervous system. All Feldenkrais classes help the whole body to function more efficiently and comfortably, regardless of the specific theme.
Mobility of the Chest and Ribs – Jodie’s Theme
- Improve breathing – the most fundamental movement of all
- Discover a more supple chest and spine
- Reduce strain on the shoulders, neck and lower back
- Experience a light yet powerful connections of both the arms and the legs to the central axis and ‘core’.
- Relax deeply
In Jodie’s classes this term we will explore how the chest connects with every other part of the body. Through movement and focused attention we will come to understand why the chest and ribs are so vital to overall functioning. Participants will discover how and why it’s so common to stiffen this area and what to do to prevent or reverse this.
Of course a stiff chest has a huge impact on breathing and the ability to get oxygen to the tissues. This is especially so while exercising or exerting ourselves. Bracing and stiffening of the chest and ribs often relates to fully or partially holding the breath. The adversely affects health and vitality.
We will begin this term’s classes with a series of undulating movements, which start at the feet and flow all the way along the length of the body to the head. We will use a blanket roller to restore mobility and comfort to the chest and spine. We will then gradually progress through some gentle yet powerful lessons which improve awareness of the chest in all it’s dimensions. Finally we will explore to some more challenging whole body movements lying on the side and the back, all the while taking care to stay in the range that is absolutely safe and comfortable. Movements will be in every plane, including twisting, side bending, flexing and extending.
Softness and Connection in the Hands, Arms and Shoulders-Ali’s Theme
For the first term of 2018 Ali’s focus will be on creating softness and mobility in the body by exploring the connection between the hands, shoulders and chest. The aim for the classes will be on reducing tension through the fingers and hands, finding the connection between the hands and the rib cage, and increasing mobility through the chest and shoulders.
It can be hard to imagine that tense fingers and hands have anything to do with our shoulders, let alone effect mobility through our sternum and chest. Yet so often the stiffness we feel in our shoulders, has everything to do with how we hold and move our hands and arms. And in turn, finding release and mobility in our hands and arms can release tension through our shoulders, collarbone and rib cage.
Ali’s classes will also use awareness through movement to explore how alignment and connection through the lower limbs and pelvis can influence your capacity to find freedom in your upper body
Feldenkrais Awareness Through Movement Lessons
Awareness Through Movement Feldenkrais Lesson Feldenkrais Awareness Through Movement Lessons – Tips and Pointers
By Jodie Krantz
Before beginning Feldenkrais Awareness Through Movement for the first time, it can really help to have few tips. This will help you get the maximum benefit from the lessons.
Feldenkrais lessons are not intended as a work out. You are neither trying to stretch nor to strengthen your muscles.
Instead you are awakening your natural intelligence and body awareness. The process happens easily when you pay attention to what you are sensing without thinking about it too much.
The purpose of Feldenkrais is learning and the outcome is having a flexible brain. Developing a wide repertoire of movement and behavioural options means you are becoming more resourceful and resilient. In ever changing life, tfhis is true freedom.
Do Less and Feel More
- Reduce effort and unnecessary tension
- Stay aware of your breathing – it will quickly tell you if you are working too hard.
- If it hurts don’t do it. You can still benefit by imagining the movements.
Follow the 3 S’s – Optimize The Learning Process
- Slow down – moving slowly allows your brain to take in more sensory information per second
- Smooth out your movements – this helps with coordinated muscle action
- Small is best – smaller movements ensure your comfort and safety and increase your sensory awareness
Curiosity and enjoyment facilitate learning
Above all, enjoy your lesson. An open and curious attitude is the best approach.
- READ MORE about Feldenkrais Classes with Jodie
- Visit the Feldenkrais Guild of North America
Free2Move on the Move – Our New Location
Free2Move on the Move – Our New Location
Free2Move is on the move… we have a new location.
It’s been just over 6 months since Free2Move made the big move. We left our old premises in Mt Hawthorn for our new home at 150 Vincent Street, North Perth.
Jodie Krantz, Principal Physiotherapist and proprietor of Free2Move spent a long time looking for the right premises for our little practice to call home. At one time she made a bid for the property at 97 Scarborough Beach Road. She’d been practicing there since 2008 after moving her business from Bunbury to the big city of Perth, Western Australia. Sadly Jodie’s offer was not accepted and a dental practitioner bought the old building in Mt Hawthorn. We were lucky enough to have a couple of years grace before having to find new digs. Jodie spent this time avidly researching and canvassing various properties in the Mt Hawthorn/North Perth areas. Being a stickler for quality, location and the right amenities, Jodie found it quite a challenge and the clock was ticking!
Finally one day Jodie’s partner Ben was chatting to a fellow composer and friend about the trouble they were having finding the right place for Free2Move. His friend announced that they were thinking of converting the front part of their 112 year old Mt Lawley style home into a business. Discussions and negotiations ensued. A partnership was born which over the next 6 months was realised as our new premises at 150 Vincent Street, North Perth.
During the transition period we were able to continue to see clients with very little disruption to service. Thanks to our wonderful team of staff the move itself went very smoothly. We closed our doors in Mt Hawthorn on 16th Dec 2015, packed up and moved on 17th December. By 3rd January 2016 we reopened for business in our elegantly renovated building in North Perth.
Our now not-so-new premises are just lovely. We have new floating wooden floors throughout; a deep veranda filled with lovely pot plants; long bay windows in the practice room that let in just the right amount of softened light. The old original style of the house has been maintained with beautiful high ceilings, led light doors and windows and gold painted ornate architraves and ceiling roses.
Our staff love working at 150 Vincent Street. It’s a great location just across the road from beautiful Hyde Park. There are excellent cafes within walking distance in all directions and just the feel of the house, it’s vibe makes being at work each day a real pleasure.
Joanna Fugl, Practice Manager
Learning easy graceful movement through Feldenkrais
Awareness Through Movement Feldenkrais Lesson Learning easy graceful movement through Feldenkrais
No strain, more gain with Feldenkrais
By Jodie Krantz (Physiotherapist and Feldenkrais Teacher)
The Feldenkrais Method…
The Feldenkrais Method is named after its inventor,Moshe Feldenkrais, Israeli judo master and internationally renowned physicist. By exploring exactly how we move, and then expanding our movement repertoire we not only enhance the quality of our movement, but open up all sorts of new possibilities, some of them delightful and unexpected. Feldenkrais is not primarily about exercise or therapy. It is about learning.
In “Awareness Through Movement” lessons, students are verbally guided through a series of gentle and often relaxing, (but not necessarily easy!) movements, mostly done lying on the floor or sitting in a chair.
Unusual and thought provoking, the lessons stimulate and challenge both the mind and body to find more efficient patterns of coordination that help us in our everyday lives. Students work very gently and slowly and are encouraged to do only what feels safe and comfortable for them. In “Functional Integration” students receive an individual one-toone lesson, while lying or sitting, comfortably clothed, on a low padded table. The practitioner provides the student with very gentle and respectful hands-on movement guidance.You have to walk before
you can run…Moshe Feldenkrais studied the way in which we learn to move as a children. Children appear to move so freely and easily, even though their
coordination may not be fully developed. They also seem to learn very quickly compared with adults. The
Feldenkrais Method takes us on a journey through the ‘basics’ of movement, often mirroring the developmental sequence. We use a ‘trial and error’ method of learning similar to that used by babies. These fundamental movements then become building blocks for more
difficult and complex actions.Kick the habit…
Most of us, particularly as we get older, simplify our movements so that they become less varied. Have you ever noticed that you always tend to dry yourself or brush your teeth in the same sequence? Do you
cross your legs with the same leg on top each time? Do you tend to chew more often on one side of the mouth? Such habits are not usually conscious and they have the benefit that we don’t have to think about how to move every time we want, say, to get dressed or drive the car.
The trouble with habits is that they are not always the most efficient way
of moving. They often result in some parts of the body getting ‘worn out’ and other parts losing strength and flexibility because of disuse. In Feldenkrais we update and improve upon our own particular movement habits learning to move in a wider variety of different ways, so that the
wear and tear is shared more evenly.The impossible becomes possible…
Feldenkrais is about the impossible becoming possible, the possible easy and the easy graceful.
Difficulties such as aches and pains or limitations in our strength, flexibility or coordination can motivate us to find new ways of moving that reduce the strain and restore a sense of wellbeing. For example if you can’t get up off the floor without assistance you may learn a simpler way of doing it. Or maybe you can sit
unsupported by the back of a chair, but what if it were to become so easy it felt almost effortless? Imagine rolling over in bed (easy for most
people) becoming so fluid and graceful that you find yourself sleeping as deeply and peaceful as a baby? In Feldenkrais wedon’t have to try hard to improve. Consciously focusing our awareness on how we do
things and exploring a variety of movements alternatives, begins to reprogramme the subconscious part of our brain, changing our automatic movements and posture.
You’re the boss…
With Feldenkrais lessons, you are considered to be the ultimate authority on your own body. Only you know it from the inside and especially
as your body awareness increases, you can feel whatis right for you and what is harmful. This is an opportunity to take charge of your own wellbeing. Your Feldenkrais teacher is there simply to guide you in a process of learning about yourself, from yourself.