Make a stiff back more flexible again | Feldenkrais with Alfons
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- เผยแพร่เมื่อ 1 มี.ค. 2016
- We explore the relationship between pelvis and head, and how tilting the pelvis can tilt the head, and how this movement can be transferred through the spine.
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Contrary to big TH-camrs I do depend on your support. Please consider the difference even a small contribution can make. Find me, and find good people just like you, on patreon.com:
/ studywithalfons
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Visit my homepage www.alfonsgrabher.com to learn more about my books:
"My Feldenkrais Book", on how to do lesson of The Feldenkrais Method of Somatic Education
"Getting Better Day By Day", for a well designed course with 9 life changing lessons for beginners.
"Movement Based", a journey into essay writing and movement instructions.
www.alfonsgrabher.com
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My website with 60 audio recordings from live classes in German language:
www.feldenkraiswerkstatt.at/
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I wish you a good time on the floor,
thank you for your support,
Alfons
Music: Tuesday by Jeff Kaale
Source: Moshé Feldenkrais, AY308 Skewering the spine in the chest
Disclaimer: The information in this video is given in good faith and strictly for reference only and is neither intended to diagnose any physical or mental condition nor to serve as a substitute for medical advice or professional health care. Talk to your doctor before starting any new exercise regime.
I just arrived back to India, from Spain, many plane hours, and I have done two of your lessons and my body is back to relaxation, open to be supported by the earth again! THANK YOU dear One!
My back was hurting a bit before the lesson and not at all after it. I found it interesting enough that I will do it again tomorrow. Thanks Alfons
Alfons I love your videos. I am a pilates instructor and love adding some of the Feldenkrais moves to my sessions to build clients postural awareness etc. I love your enthusiasm, how you teach and your humour. Keep the videos coming please.
immer wieder erstaunlich, wie eine Massage für den ganzen Körper. Eine frische Briese zwischen den Wirbeln, so erfrischend, so wohltuend, einfach schön.
Only thing I've ever done for my body that I love to do and have continued to do. Your lessons are the best. Thank you.
Alfons! I looked for a lesson from you just now as my sacrum was hurting. This was the perfect lesson. Thank you, I love your love of the work. Thank you!
I just did this lesson and it was the best ever! I was amazed at how much tilting the Pelvis back and forth effected and loosened my neck! What a great lesson! Thank you Alfonse! 🌹
Many thanks for your generosity to us all in making these videos freely available to us. I love your style and your instructions are always so precise and understandable. Wishing you every success Alfons!
Thanks Alfons, for your kindness in making this video to share. My usual Feldenkrais teacher is in hospital, and suggested ‘clocks’ for my seized up lumbar area. This was great. I will try your other video, releasing tension in lower back next. Kia Ora from New Zealand.
Just finish to do That lesson! The best lesson for thight back ! Very very good ! This lesson is the base ( foundation for back and pelvis pain) ! If you have back pain , this is the lesson to start !!!! Alfons the magicien :)
Alfon i broke my back(though it's a lame man's word) but this video gave me a new life..ie.. I can cough I can breath I can move on both sides & sleep well what a great relief alfon sir thank you very much🥰🙏
From india
The more I do...the more I want to do..these movements make my body happy..a happy dance at the end of the lesson to the music was good too.
Thank you..
btw..My dogs enjoy it too
Thank You Alfons. Loved this and my body, too!!! Wonderful video and really great lesson. Thank you for making Feldenkrais available in my own living room..
You are right I am so happy after doing your practices!! All the tension that releases creates happiness in place of tension! Its icredible 🎯💗
Just what I needed! Love this lesson. Ready to face the weekend. Thank you once again for your input, time and thoughtfulness. Have a lovely Saturday!
I adore your attitude of playfulness and joy! makes me want to do Feldenkrais every day. I take some lessons from a local teacher, and while I do appreciate her, your teaching is my favorite.
Yes, this is definitly the lesson for the connection between the neck and the pelvis and also further for the whole body as you will feel as you will stand up at the end of the lesson. I had to laugh just because Alfons spoke loud exactely what I felt and have thought at 19:24. Call it Chi, even if you, may be, also don't like the notion. It's just life which begin to flow freer through oneself. It is just a miraculous thing by Feldenkrais lessons (and of corse by your teaching, because the timing and the "how" someone teaches a lesson is just crucial) that already during doing a leason like this one, not only your "spine" becomes a whole thing, unbroken and suppler, but also the mood is turning to be much better "tuned" and just more optimistic, even if in objective reality there is no reason to be optimistic. But let us further continue to do together Feldenkrais, and if half of the world will get a better mood, may be also the reality will change to a better one.
Excuse me, Alfons, but this will be your first lesson I will download it in my computer. It's "köstlich", deliciously to do the lessons of Moshe after your guidance. And I hope that what I will say or write now will not bring us in trouble: create further and further such delicious videos even if a few people in the Feldenkrais community definitly don't like this at all! YOU continue the mission of Moshe Feldenkrais who wished to know that millions of people can do his lessons (even at the same time). In this way may be they will forget to go to war, or (who knows?) may be they will be more revitalized for their bellicose instincts... See what a long story can provoke such a lesson!!
You know, sometimes after I do feldenkrais if I practice a little bit of Tai chi afterwards I feel much more chi energy so I think they're all interconnected. I thought I was the only one who noticed these things.
Marvellous. I love the hands above the head and then rocking the pelvis - a great release in the upper back. Many thanks.
My first video with you. Your enthusiasm and wonder are infectious! I'll be back!
Alfons, these are so much fun. Feldenkrais is wonderful but can be a bit intimitating sometimes. You make it all accessible and fun. Thanks so much for sharing!
Oh my how wonderful I feel! You are amazing. And I am grateful to have found you. 🙏. And you crack me up.
Best online resource on feldenkrais. Thank you so very much! 🙏💥
Kkkkkk... This was funny... First time I was laughing during a Feldenkrais lesson... First time I watch this channel, I'll check more videos for sure... Thank you!
I like the fast in the beginning then I close my eyes, thank you for the lesson.
Thank You Alfons, I hadn't seen this video ATM before(!?!) Feldenkrais DOES make me(you/people) happy! and thus You make people happy -- Thnx again.
I love your video's and am using them with some of my athletes!
Love your humor and passion for movement🌟
Recently found your channel and really am enjoing everyday and my back getting better from cronic pain.
Loving ur "getting better... "series as well
love your lessons! and your humour))
I love this lesson! Super nice. Thank you Alfons for making a cheerful lesson! :)
Great lesson, thank you! I used to go to Feldenkrais classes, but there aren't any where I live now. Thank you for sharing!
OMG thank you for this!!
This lesson makes me happy. Thank you
thanks for another wonderful lesson
The fast lesson recaps crack me UP!
I like fast lesson recap because it shows me the space I will need.
Wonderful! When working with the legs long the first time and using the heels to assist the tilt, I really felt the "spearing" and suddenly had a long and deep belly laugh! Excellent release for the diaphragm. Thank you.
+Dan Stearns great ! your comment also helped my diaphragm to swing in a cheerful laugh, thank you ! :-)
Great job!
Thank you so much!
Thank you thank you very much!!
Feels so good🥰
the fast recap lesson are just so funny !
Yeah, like ants got in his clothes. LOL
Great feeling ☺️☺️😊😊 thanks
so good thank you! :)
Loved it thanks. Will be repeating this! Xo
I am suffering from tennis and golf elbo pain can you show exercise to recover and strengthen my elbo
Thank you ♥️🙏♥️
very innovate
I love how you gave this lesson. "Float" your pelvis ... by the way, in English, for posterior pelvis, we say 'the back of the pelvis.'
Thank you Carole ! :-) I looked up the latin expression too: "posterior superior iliac crest"
Love this one Alfons!!! I am wondering if you ever do live stream classes? I think it would be fun! Thank you 🙏 🤩
I don’t... maybe I should?
Again a magic lesson !, Alfons, show That lesson to Doctor Mc Gill:)) I think the back of the pelvis , in english call the Sacrum...
Perfect
You say that Feldenkrais movement makes you happy. It must make me happy too because when I finish most lessons and stand I find myself laughing out loud. Something most always feels better and that "something" has nothing to do with what I anticipated.
I’ve been doing this for a couple of years. It’s really helped my back a lot. Wanted you to know the video had developed a glitch at about 3:15 in. It skips ahead a few minutes.
Hi Kathy, good to hear that this helped you over such a long time. Regarding the glitch, did it cut anything from the main lesson?
Amazing ! Тhat is all.
Tenho mtas dores.na coluna, apesar de não entender mto bem inglês tendo fazer os movimentos. Vc teria alguma didática tipo apostila eu estou mto interessada.
I am here today ☺️
You’re such a goofball! I love it. What’s your beef with the word “energy?”
psoas, el músculo que precisamos flexibilizar!!! gracias por los videos, saludos
I forgot to say thank :)) l was sure it was a lesson before to do the clock or préparation of the clock (,the two lesson of feldenkrais when you turn the sacrum at 12, 3 pm, 6 pm, and 12) . Very thanks to show us the base :)) it ´s easier :)
+Sabrina B hehe you already know the lessons :-) but even in this one I myself found a couple of interesting things, new to me !
Wondrous.
2nd time I did this, I had a good cough - not like I have a cold or anything - but something released in my chest. Also, this is such a great one for reestablishing the connection between the head and the pelvis which was lost for me long ago from various experiences around labor and delivery of babies. Set me up for a bad injury to my low back lifting my sea kayak a few years back in the cold weather in Quebec. I've had migraines since and always suspected that it's neck tension that makes the head hurt, but it's pelvic/low back/abdominal lock-up that affects the neck someHOW?! This is a way back - no words to describe it's relationship, but to just do it is the answer. Body is grateful.
Hey man love your videos ! I was wondering where can I get this excercise table from that you have in this video?
The height is perfect man!
Hey, thanks!! The table is custom made, steel structure, 100 kg in weight, but looks light it’s floating. Height is 45 cm. For off the shelf folding tables you could google for “Feldenkrais table”. Last time I was in USA I got a really great one for less than $200, import from China.
Super duper 🎉❤😊
Make me happy do feldernkaris with ALFONSO
"I don't use the word energy except for batteries" so funny you are really an interesting person 😊
I think gluteus Maximus is the word you were looking for
@@spliffnshe thanks ☺️
Dear Alphonse. I have beam listening to this video for about 20 times now, and I still love it but I get a bit bored because I allready know what you are going to say next exactly. It would be lovely if you could make a nother video on this topic but with new Words and Ideas!! :)
X Lola
😅😂👍
Great but where have you gone? I miss your prolific lessons
Alfons...what type of table is this? My big complaint with Feld tables is that they aren't wide enough and yours definitely is...curious where you got it?
THANKS ALFONSO. YOU ARE VERY PROFI AND FUNNY.YOU ARE EXPMAINING AND HAVE A GOOD HUMOR' LAUGHING.MAKE US HAPPY.BIST DU DEUTSCHER??DANKE
Very good video and the feeling afterwards is WOW! Question I am curious to know why you do not use the word “energy”?
Hi, thanks for the feedback… glad you had such great experience! energy … because a) I don’t know for certain what it is (is it better flow of fluids like blood or lymph, better mobility of sub-dermal macrophages, better electrical flow of the nerves who now have more space to move, or something else altogether?) b) I don’t want to nail it down and thus keep it open for your own interpretation 😄
@@ImprovingAbility thank you! Eye opener! good points, and I agree for me energy is something big and can be felt in multiple ways! Keep up your good lessons you are the best teacher ever! Your explanations and way of teaching really give me body awareness and empty mind, like after meditation. And a better way in being aware of moving, I imagine me as a skeleton moving around on earth hahahaha!
no time time lose, but, i can't finish my legs are camping.
any tips, Alfonse
i did this i think yesterday i had very interesting feelings in my upper ribs, even though ifelt i needed something, but, today mylower ribs are sore.
can't find it for sternum , ribs they feel like pins and needles, any recommendations, i hope you have been well.
If i have spinal torsion due to muscle imbalances in my back/core, which video of yours would be most helpful?
My Getting Better Day By Day series would be a good starting point, and then the twisting lessons (the ones with the yellow arrows in the thumbnails), practice to turn to both sides, and add some static core workout (planks, side-planks, glute-bridges, etc)
@@ImprovingAbility thank you so much, will check it out
What is different between rotate and roll over from front to back?
I would define it as something like this: both is a rotation alongside the central vertical axis (or approximately the spine), but roll is a displacement in space (eg roll over to the other side of the bed) whereas rotate means we stay in the same place (eg on the left side of the bed)
Started to doing several of your lessons, loosen lower back and pelvic tilt, for my bad back and I was feeling better when all of a sudden some muscles in my lower back twitched and the muscles are now extremely tight and tender. It now hurts when I try the pelvic tilts. What is the best lesson for me?
+Todd Bauer, it seems like (my wild guess without knowing you) that you should not look for mobility, but instead stability. I have not yet made a video course for lower back, but look at my video "a sensible core workout" where you can see me doing the "Big 3" of Dr. Prof. Stuart McGill. Go with that theme, use google. If you like I'm available for Skype sessions at well.
Feldenkrais with Alfons
Thank you so much for getting back to me. I have had back problems for many years but it got worse in 2009 when I herniated a disc L5. My quality of life has been low since, with episode every so often. I have an extremely stiff and tight body which stretching really hasn't helped and I thought mobility will help but with look at strengthening first.
Feldenkrais with Alfons
Slowly I'm feeling better. the back tension video feels wonderful. My general pain is in the but area and is intensified with the pelvic tilt push the pelvis forward, pushing pelvis back no pain. What does that mean to you? Is it good to do mini tilts to try to loosen up the tension?
What of it is agony just lying down because sacrum and buttocks are rigid.
I am in benzo withdrawal. All muscles like hard, contracted rock. Was on diazepam for muscle issues 20 years. Back of head, neck and shoulders rigid too. Spine bowed up because back muscles so contracted.
Jaw so tight snaps shut if open it and pulls into temporalis.
Even gentle pelvic tilting pulls everything like muscles will rip.
Has L5/S1 laminectomy and removal of disc from spinal canal in 2001.
Lots of DDD and osteophytes throughout spine and T2/3 has fused.
Where to start?
Start with my course “Getting better day by day” here on TH-cam. Do less than I do in the Videos, do the movements smaller and slower. It’s about the brain, not the muscles. Also, you could give the book “Dr Neal Barnards Power foods for the brain” a try, for some kind of detox diet and to build your system to full strength again 👍👍 Wish you good look
Feldenkrais with Alfons Thank you!
Hi! Worauf liegst du da? Ist das was typisches für Feldenkrais?
Das ist eine edle Liege aus Holz und Stahl, die ich mir machen habe lassen. Das ist untypisch, die meisten FeldenkraislehrerInnen verwenden Klappliegen mit Altersheim-Charme 😅 www.feldenkraiswerkstatt.at/feldenkrais-werkstatt/
I got neck pain after this because I was following your instructions . i find for ne when pelvis goes forward the head goes back and down. Is something wrong with me or did you mistake the instructions? I find rounding back causes head to lift and chin comes lifts
Hi I just saw your previous comment. Please be careful and don’t hurt yourself. The way you do it would be for “cat-camel” or arching for a back bridge. Especially the latter requires strong muscular contraction. It is an extension movement.
However, this lesson searches for the relationship between the pelvis and head without the muscular contraction pattern. It is completely different from “cat-camel” and “back-bridge”. Please see the video “Principles of movement 1: Reaching like a skeleton” on more info how to detect unnecessary effort. Often times we effort and don’t even know it 🙄 It seems like you are working against yourself by trying to do both things at the same time (contracting AND releasing). If you resolve this it’s a great step!
Be safe!
@@ImprovingAbility sending you this because youve got me curious now in understanding the difference because yes I definitely overwork in all I do. So I dont doubt yoi. But in this video she also gives the same theory as I was feeling. So now Im more confused. th-cam.com/video/aiaByRPFAMI/w-d-xo.html
I see. What Jodie is teaching in her video is a classic flexion-extension lesson. It’s a wonderful lesson, I really like that lesson. It uses the “camel-cow” pattern, as I mentioned in my first comment. In that lesson the directions are sometimes reversed to break the pattern, which serves as a teaching tool to clarify and strengthen the original pattern of flexion and extension.
“Flexion/extension” lessons are different to “Spine like a chain” (and “skewer”) lessons. It’s like, a bow (from bow & arrow) and a bicycle chain are two different things, but both have it’s uses. The mammalian spine is quite special, because it can be stable or flexible! But how to switch from one to the other? And how to improve its movement?
I think I should make a video about the difference of these two types of lessons. Thank you for your question!
@@ImprovingAbility wow. Thanks for taking the time to look at it. So both are good? Now Im more confused. I would love a video on that. Seriously! So for a beginner with neck pain what are the most important movements flexion extension or the one you were referring to? And ur link to the d/c bird?
The small of your back is the English words you are looking for I think
Alfon, I love all your videos n your English accent😊👍.
Don't say, lie down and stand your right leg. this is not correct in English.
Say, lie down and bend your right knee. 😊
q: why dont you use the word " energy?"
+Ntathu Allen yes it's very tempting! :-) I think to say "energy" is a lazy way to speak. Moshé Feldenkrais was a scientist, and as such it would be appropriate for me to talk about energy correctly.. When we talk about work as to move something, it would be "Work = Force • Displacement • Cosine(theta)", if it was Power, as the rate at which work is done upon an object it would be "Power = Work / time", for chemical energy it would be expressed in kJ/kcal and then, or maybe it's how well a movement is done or directed. And what is this tingling, this life force, this pleasant sensation of being present and well? Next time I better cook up some poetry to describe it!
+Feldenkrais with Alfons thank you. Very precise answer. Life force...thats what I feel and call it energy. Am enjoying your videos and ease it gives to body. Thank you
Feldenkrais with Alfons make me happy
Ntathu Allen energy is overly used. It can easily be misconstrued as new age mumbo jumbo. Loathe that word. People use it for everything including spirituality.
visual aspect is missing in you tube and hence not enjoying
Super athletic and thin to a certain degree😂
Goes too fast for Feldenkrais.
A good ATM, but very poorly taught. .. so much extraneous conversation that one can't sense the body. Really don't care what you just ate. Could not stand to listen to the rest of it.
The talking is to help you sense your body, somewhat similar to "cues" in modern Yoga. But instead of pointing out anatomical connections, I use everyday relatable stories. I mention food and weight loss at around 7:00 because it matches the posterior pelvic tilt, where your belly will become more flattened, and the spine comes closer to the floor, as a result of the pelvic tilt. You are right, on this channel I usually don't teach plain movement instructions. You might like Moshé Feldenkrais's "ATM Lessons for the Elder Citizens" audio set. It's a straight forward, very nice set of lessons with plain movement instructions without anything else. The recording is over 30 years old but still costs US$ 65, should be available for purchase online at FeldenkraisResources.