Free2Move Feldenkrais: Freeing your Hips Part 1
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- เผยแพร่เมื่อ 21 ส.ค. 2024
- 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!
Jodie
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The content provided on this TH-cam channel is for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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Viewing this TH-cam channel does not establish a professional relationship between you and Jodie Krantz. The information provided should not be used for diagnosing or treating a health problem or disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your healthcare provider.
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![ไปอยู่ไสมา - ช๊อปเปอร์ โตเกียวมิวสิค [ OFFICIAL MUSIC VIDEO ]](http://i.ytimg.com/vi/sWuVNbRTJbc/mqdefault.jpg)
Love this. Done this and the second video and it worked like magic. Stood up after doing it and immediately, the discomfort on my left hip is gone. Amazing.
Wolfgang Amadeus Verdi , wonderful to hear, thanks for your feedback, all the best, Jodie 😀
I do this one and freeing the neck and shoulders almost every day, and the only one upset is my chiropractor because I hardly see him anymore. These are miracle workers. Thank you so much Jodie. Keep the lessons coming.
@kristenfrancis9585 thank you so much for your kind encouragement 🙏🌷
Slow and Deliberate movements allow you to be aware of how your body moves, and especially how to determine what feels good and what helps alleviate pain. I really love this approach. Thank you!!
Thanks very much for kind comments Janice
Thanks so much, Jodie. I've never done any pure Feldenkrais before and what a delightful introduction. Beautiful presenting style and wondering information/process.
Excellent presentation. Great movements. Thanks for sharing. You're helping many folks with these lessons.
i didnt even know i had tight hips until i did this sequence and they loosened up. when i lie on my back i can easily point the toes up to ceiling or inward or outward to the point that the outsides of the feet rest comfortably on the floor. i am having excellent results with your videos. thank you.
thomasina838 Thank you so much for your comments Thomasina, so glad the videos are helping :-)
Many people have tight muscles round the hips and pelvis. This affects the direction in which your feet and toes point when you rest on your back. By gently rotating the hip joint inward and outward, along with movements of your pelvis, you release excess tension in muscles such as the piriformis and hip adductors, restoring a more comfortable alignment
I am having difficulty walking and in pain. 3 years ago, upper leg 3 locations with shingles. Now chiro tells me the aductus magnus is much shorter, and blocking movement. Any suggestion to free up this mess would be very much appreciated. elki
Many people have tight muscles round the hips and pelvis. This affects the direction in which your feet and toes point when you rest on your back. By gently rotating the hip joint inward and outward, along with movements of your pelvis, you release excess tension in muscles such as the piriformis and hip adductors, restoring a more comfortable alignment
Bernadette, when you do this lesson you change the tonus in the muscles with rotate the hip joints inwards and outwards. This affects the direction that your toes point in. Changes in the calf muscle tone can also affect this. In general Feldenkrais is very helpful in reducing excess / useless tension in the muscle, which restricts movement and contributes to pain. It also helps you to activate 'forgotten' muscles and parts of yourself which you may under-utilise. The results is you will use these muscles more without having to make a conscious effort to do so.
Love these videos! You do such a great job instructing the movements. One suggestion would be to use a microphone as I have a tough time hearing you at times. A mic would make it easier for elderly clients to better hear your great instructions. Thanks again for the awesome videos!
+Ashley Leong thanks so much for you positive feedback. I recently bought a digital voice recorder and new camera as these older ones were just done via a mobile phone! Am still working on the best way to improve the sound and future ones should be a lot better :-)
Thanks for the reply! The videos itself are great! I just know that my senior clients will have a tough time hearing it if I send them the link so I thought I'd reach out. Thanks again for the awesome posts! I will be in touch when I come to Aus for a vacation 😊
+Ashley Leong I'll let you know when I post my first one recorded with the new device. There is just one old one I'll be posting first.
Hi +Ashley Leong
My new posture videos were recorded with a lapel mic. I hope you can hear better and I would love you to share with your senior clients.
warm regards from Down Under
Jodie
Thanks for the example of mindful movement. Very helpful with good audio also.
BL
Thanks for the feedback, Bernadette. In the Feldenkrais Method, we don't often demonstrate things, because 'learning by doing' has some advantages over 'learning by copying'. When you have to work out something for yourself it's often a deeper way of learning. However watching Feldenkrais movements, especially the gorgeous Ruthy Alon, can remind you that movement can become more flowing and effortless. As we discussed tonight, finding pleasure in movement is something so natural in babies and young children and it's great when we can re-discover that!
Thanks a lot Jodie for this helpful lesson änd the Cross Ankles to improve Alignment, Balance & Walking Lesson. I've been struggling with a painful, limping walking pattern half a year since I got an inflammation in my left rectus femoris tendon. After doing these lessons I could walk properly without pain through a corridor using my left foot properly only with a slight limp. I'll do these lessons everyday for a while to improve my walking. Yo've given me my hope back to be able to walk again. I'm so happy! Yours, Tina from Hjo in Sweden
Thanks so much for letting me know Fibro, that really makes me feel very happy 🌼 Lots more coming!
I love this video. I do this every morning and sometimes later in the day if my hips get out of whack. It is amazing how fast it works. I am so grateful for this video as it has released me from so much pain. Thank you so much Jodie.
Thanks so much for your positive feedback Brenda, that is so lovely to hear🌷
Awesome video explaining about Feldenkrais exercises. Thank you for creating this!
So glad to hear that you found this helpful Lindsay and thanks for your kind feedback 😊
Audio quality was poor but I appreciate this workout and Jodi's movement instruction. Made a huge difference for me immediately
Helen L, yes this video was made a few years ago before I purchased new audio equipment. Thanks very much for commenting and for visiting my channel
Hi SarahGittel / elki. This video should be helpful for you, but I'd like to suggest a way of making it easier and more comfortable given your situation. Assuming it's your right adductors that are affected (if it's your left side reverse my directions). Place a folded towel under the left side of your pelvis to tilt it a little towards the painful right side. Then make a roller or bolster out of a thick blanket by rolling it up tightly and put it to the right of and parallel to your right leg. Then when you take your right knee out to the right you will have something to rest it on as you slide the leg up and down. Lying on a smooth slippery surface (eg a bed with satin sheet) can also make this easier. Any combination of the above three tips will help the muscles to relax more, because your leg will be supported. As you improve you can reduce or remove the above 'props'. Please let me know if this helps. If not I'll have another think!
Warm regards
Jodie
Again, thank You very much, very much!
With Feldenkrais it's the quality of movement that counts, so always stay within your comfort zone. Enjoy!
Thanks!
Thanks so much Ntathu Allen adn Cheekaabaa, I really appreciate your positive comments. It's my pleasure to be able to spread the Feldenkrais Method around the world through this channel. I have more videos coming!
Thanks so much, you're the best!
You seriously are a blessing to so many. Thanks. Thus was perfect for my low back pain. I realized that my inward rotation was quite restricted. Hopefully it will improve. I realized through this that my right side behind neck was really tight, hiw do you help improve that? And when do these relaxation improvements become part of your normal movement patterns? That is my hope. Because i often sit looking down as Im a teacher and I get dizziness due to tightness in the back of the neck. And bucket seats of car ruin my back. I need lots of help!
Hi Andrea, I ask so glad the videos are helping. There is so much you can do to help yourself. Yes the idea is that you update your movement habits to ones that are more comfortable and efficient. Soon I will be offering individual sessions online as well as live supervised online classes
A good lumbar support cushion is a must in the car. My favourite in Australia is the Driver's Friend. I'll post a link
www.apemedical.com.au/product/drivers-friend/
Tnx, that actually worked
Great to hear at @foxdylan9536 🌷❤️😊
Thomas, I'll leave you a message and link to the page as soon as write it up. Just about to take 2 weeks holiday but will post it by early August at latest. Jodie
Hard for me to hear also. Maybe you could turn up your volume. Love your video’s
Thanks Bonnie, this is an old video. I am happy to say that I have new audio equipment now
Absolutely fantastic
Thanks very much for your kind words Kathy
Thank You very much!!
You're welcome Leonardo
gracias, desde España.
My newer videos have much better sound. Please check out my Effortless Posture Series
Love it love it love it
Sofia Margolina thanks so much, beautiful to receive your feedback, best wishes, Jodie 😊
Thank you
You're welcome, thanks for visiting my channel
Brilliant!
Thanks very much Psychic Star 🌟
Thank you very helpful
Hi Jodie, about 6 months ago I had bilateral inguinal hernia surgery and since then I've been experiencing hamstring and quad issues. I've been informed by my physiotherapist that I have very tight back muscles and hip abductors, and that this may be causing a chronic tightness in my quads/hamstrings. I was just wondering what feldenkrais techniques you think would be beneficial in fixing these problems?
Ace Reunis Hi Ace, thanks for your question. I think this video and it's sequel, part 2, will be a good start. You might also benefit from a series of 3 lessons I've posted called 'The Spinal Arches. th-cam.com/video/_J9x6AAefVk/w-d-xo.html
The approach in Feldenkrais is to look for a way that the whole body can
work more efficiently as a whole. Most lessons involve moving the whole
body and discovering more efficient patterns and as a result almost any
lesson is likely to help. This means that no one place has to work too
hard. So part of the work will be to learn to let go of the muscle
tension in your back and thighs and the other part will be to discover
which parts of you are not doing their fair share of the work. Given the
surgery you've had it's quite likely your abdominals need to engage a
bit more, but often the surface abdominals, (such as rectus abdominus
are clenching tightly and the deeper layers (such as transversus
abdominus) are not providing adequate support.
If possible you should find a practitioner in your area that you can work with. The reason is that you may or may not know if you are overusing these same muscles (lower back, hamstrings, quads) while doing the movements. In a one-to-one session with a practitioner (called 'Functional Integration) you will get more feedback and learn to let go of these muscles from the part of your body that directs their movement (brain and nervous system. Learning to let go of them yourself reduces the need for mechanical release such as stretching and massage and helps bring about long term change of your movement habits. Classes are also helpful as they teach you how to work with your own body to relieve pain and tension.
Find a practitioner here www.feldenkrais.org.au/directory/practitioner/browse. Do let me know how you go Ace.
Jodie
I have a click in my left hip when I do that. Thank you for the exercises
The most likely cause is a tight psoas muscle. Is the click painful?
@@JodieKrantz - nope but it (the click) is noticeably loud 😂 ! I hear the click when I walk downstairs - lead step down RIGHT (which is the arthritic hip), then LEFT, click when stepping left.
@@P_Belle Not likely serious, but likely to respond well to sure treatment. I suggest you consult a health professional. Most likely an over use syndrome from favouring the other side
@@JodieKrantz - how do i determine WHAT is clicking?
@@P_Belle it's probably your hi flexors but you should definitely see a physio, massage therapist or Feldenkrais practitioner
Hi Jodie
Loved your video, do you have something for unyielding short hamstrings? Ive tried everything without long term success and I don't want to revert to conventional stretching.
These Somatic therapies are the future, keep up the good work and keep spreading the word.
Thanks,
Thomas
Hi Thomas. Great to say hello to you from down under in Western Australia! I really appreciate your positive feedback as it helps get the word out there about this innovative and effective method called Feldenkrais. Yes, I have several lessons I regularly teach about lengthening the hamstrings gently and easily. Not on TH-cam yet. You may like to subscribe to may channel for updates. Meanwhile I could put a written version on my website if that would help?
Jodie
Jodie Krantz
Thanks Jodie, I have subscribed to your channel and if you could put a written description on your website for a hamstring lesson that would be terrific.
I tell all of my friends about Feldenkrais and thanks to the internet it is slowly bubbling to the surface where it belongs.
Thomas
tomw099
I've put together an article and written Feldenkrais lesson on Lengthening the Hamstrings. Just bit of editing left and I'll post a link
Jodie Krantz tomw099 It's on our website! "Lengthen Your Hamstrings" A lesson in the Feldenkrais Method. free2move.com.au/lengthen-hamstrings/
Jodie Krantz l
I'm feeling some tingling in the lower back by the time I finish the session. I do sometimes have lower back issues due to tight hips a butt muscles
+Margaret Sharp thanks for your comments. I'm presuming the tingling is not a pleasant sensation? Some people find that they have a deep curve in the lower back when they lie on their back. If this is the case for you, I suggest you fold up a blanket and put it under both your head and shoulder blades and see if it brings the small of your back a little closer to the floor. Another possibility is that you could try lying on a softer surface. A bed is usually a bit too soft, but a thick exercise mat, or even too mats, might help reduce symptoms. The most important thing is to find a way to be more comfortable so you can learn more about your movement.
Hello thank you for this video.
I'm hoping to get some relief from menstrual pain by having more flow in my pelvis and hips.
If you have specific resources for menstrual pain. I would be grateful if you could let me know.
@steffyjustin thank you, it would be great to know if this helps with menstrual pain. Please let me know! 😃
@@JodieKrantz Hi, I had unusually bad cramps this month, so I can't really say if the practice helped for the uterus cramps. But they did help decrease my lower back pain by giving more flow, fluidity. That's one of the aspect I really like in your feldenkrais practices. Thank you.
До скорой
Hi, thanks for the video.have you somethings about feldenkrais method on hyperextension legs
Hi Mario. I recommend that you try this one for your knee hyper extension. You need to practice keeping your knees very slightly flexed. Jodie
th-cam.com/video/wI1AImklZAY/w-d-xo.html
@@JodieKrantz ok. I try!!!many many thanks
Can I apply this exercise to relieve bursitis pain. I had 2 cortisone injections and started physio 10 weeks ago, which relieved the pain and mobility, but I still can't sleep without waking up in pain.
Hi there, sorry for the slow response, somehow my notifications got turned off and I only just got your message. Are you still experiencing pain?
Yes, you certainly can use this to relieve bursitis. If you are sleeping on your side, I recommend to use a soft mattress topper and a pillow in between your knees. It is better for your bursitis to sleep on your back if you can, perhaps with a pillow under the knees. I'm glad you are having some physio as strengthening exercises can really help as can releasing the gluteal muscles and the ITB, which is the fascia down the outside of the thigh. One final tip is to walk with the feet just a tiny bit wider apart (maybe a just an inch or a couple of centimeters) especially up stairs. All of these things help to reduce compression of the bursa.
Thanks again for your comment and for viewing my videos.
warm regards,
Jodie
The natural resting position of my toes changed markedly by the end. How did that happen?
Very interesting. Will try. Just a hint. I think it'd be easier to see what the legs are doing if you wore a lighter colour and probably leggings. Initially, I couldn't really see that you were turning the foot in and out! But otherwise, looks good 😊
Thank you so much for your feedback and helpful suggestions Helena 😊
how many times should we do the main actions and how often?
With Feldenkrais the purpose is not exercise or fitness but self discovery and learning. How many times do you need to repeat the movements in order for it to make sense of them in your body and feel at ease? This varies from person to person. It's a bit like a baby learning to roll over. She needs to keep trying playfully until it just starts to happen naturally.
Pain from lb disk they only go about 2”. Been 30 years. So hopeless
what does it mean when every time I take either knee out to its side, my whole body to head gets pulled down? is that a good and normal finding, or is that a weakness or bad habit showing up?
Hi Andrea, it's normal and shows that your inner thigh muscles are connected through the fascia to your abdominal muscles and actually all the way up to your tongue. Plus spiraling round to the back to the base of your skull
@@JodieKrantz so no need to inhibit it?
@@ImpulsoCreativo9322 that's right, go with what your body is doing naturally
unfortunately the sound arrives here quite poor (low volume and digitalization artefacts) in comparison to other videos on youtube, so your directions are hardly to understand having the notebook on the table while lying on the floor. maybe should use headphones or practise from memory. I think this will be an interesting exercise for me...
Hi Tommi
I have new audio equipment. Please check out my new posture series. Headphones help a lot too.
Warm regards,
Jodie
Exercícios para SI, Sacroiliaco Obrigado
Obrigado Victoria 💖
And one more thing, will this help with hypermobility or do I need to build strength with weights? Please read my other comment too
What I find with hypermobility is that you really need to start by reducing uncomfortable tension patterns that are part of the challenge of having very mobile joints. Feldenkrais is good for 'deconstructing' problematic tension and helping you find the most efficient movement patterns. Then you can safely strengthen. Closed chain strengthening exercises are safer for people with hypermobility. You might like to google this.
@@JodieKrantz I totally agree with you. Lots of crazy tension patterns that are hard to break. My biggest hope is that I learn new and better movement patterns as easily as I learned the bad ones. So maybe I need to take a break off of the strengthening exercises for a while. I hope when I get back to weights though, I transfer what I learn from Feldenkrais to those movements. Thanks
@@ImpulsoCreativo9322Yes, strengthening healthy patterns first then progressing gradually to weights is the way to go. The key word is pacing. Don't rush the process!
I have the volume turned up all the way and still get a low,muffled sound.
I have to go with following the motions without getting the audio.
question-Is it good to do Parts 1 and 2 on the same day or should we wait until another fay to do part 2?
Hi Marie, I made this video many years ago. I've got new equipment so my more recent videos have much better sound. If you're in a cell phone try using a Bluetooth speaker
It's totally up to you if you did part 2 immediately or on another occasion. In Feldenkrais you are the expert on your own body. Listen to how your body feels after part one and see if you feel ready to continue. People who have a lot of pain might be best to space things out. Dr Feldenkrais typically taught lessons about 40 minutes long
Can you tell me the ATM source if you have it? I would like to explore this further. Thanks
Hi Beth. This was done from memory, but I think it's based on an ATM I learnt from Ruth Alon, who took us for one segment of our training in Perth, Australia back in about 1998. Are you a practitioner? Cheers Jodie
Jodie Krantz thanks for replying, I just completed my 2nd year of training and am working on a lesson series related to skiing. I was a certified ski instructor for many years and used Margaret McIntyre and Jack Heggies work frequently on the snow! Love how this ATM relates and brings awareness to the crease of the hip and the relationship to the knees and feet. It is very difficult for people to be aware of their hip crease while skiing so this is great!
Hi @@bethodowd5053 . The other lesson series that I find really helpful is AY #43
3 inside and outside edges of the feet. You can find a recording by Liz Sisco here openatm.org/
How safe is feldenkrais for hypermobile people? I ask because since we are always told to move as long as there is no pain, I (Ms. Hypermobile) can move a lot because I don't feel pain until *ouch* something goes out of place. Are there any modifications that a hypermobile person should make in feldenkrais?
Hi Andrea, People who are hypermobile usually need to learn how to do less and feel more. By tuning in to more subtle sensations and listening to the small signals that you might be doing too much, you learn to keep yourself safer. Then you can apply this inner awareness to everyday life. This helps to prevent self injury not only during a lesson but in your other activities. Once you can consistently do something smoothly with absolutely ease and efficiency you can go as fast as you want but when you are learning slowing down helps you self correct.
Hi Jodie! Does it work for hip click too?
+Talita Muniz It might help Talita! You will need to try it to find out!
The most common cause of a clicking hip is a tight 'ilio-psoas' muscles. You could also try my video on Crossed Ankles. When you do this movement lesson, make sure that you don't over-arch your lower back, other wise it won't help lengthen your psoas.
th-cam.com/video/wI1AImklZAY/w-d-xo.html
Thanks for your question Talita :)
+Jodie Krantz Thanks for your answer Jodie! =]
...aand Those snapping noises are coming from the cameraperson ?😂
The movements of feldenkrais are good, but too fast and too large, without deep enough focus or thinking.
I'm sorry if you didn't enjoy this lesson Matt, thanks for your feedback.
This is a 10 minute summary of the original lesson for the purpose of helping people to experience a taste of the Feldenkrais method. It's not a full lesson.
Moshe taught many different types of lessons, some involving large and strenuous movements. In others the movements are tiny and delicate. I recorded some longer lessons recently and they are slower though still only 20 minute samplers. CD and MP3 lessons coming soon with full length lessons
Warmly
Jodie
I have Legg Calve perthies and my hip don't bend any suggestions?
Hi Debbie
Thanks for watching my video and for commenting.
I don't know which hip is affected? Assuming it's your RIGHT hip, you can try doing this variation on the movements:
Place a folded towel under the LEFT side of your pelvis. Bend your LEFT knee and place the sole your left foot on the floor. Your pelvis will be a little bit rolled to the right. Now try the movements on the video, but keep the left knee bent. If it is still too stiff or painful, then put more propping under your pelvis to increase the tilt. Do the movements really slowly and gentle and always stay in the comfortable part of your range. Gradually your hip will get a bit freer and you will be able to take away some of the propping.
Please let me know how this goes for your Debbie
Warmly,
Jodie
+Jodie Krantz. Its my left hip that is affected
Debbie Weber I suggest you just reverse all my instructions above - where I've written LEFT change it to RIGHT. Do let me know how this goes for you Debbie.
Please, can you tell me where I can buy a cd with your exercises? thanks
Thanks so much for asking Josefina Galera. I am working on this at the moment. I will let You Tube subscribers know when it's ready. Warm regards Jodie
I love to watch you however, I can hardly hear you so I go to another one.
Bonnie Campbell try this one and also the Effortless Posture Series . Jodie
th-cam.com/video/YzugVI5JA7c/w-d-xo.html
111
The acoustics of this video make is so hard to hear.
Sorry about the acoustics. My newer videos are much better as I now have new equipment
Try this one th-cam.com/video/N7nnNllk_hE/w-d-xo.htmlsi=vBcoPBHMEEqcTUFI
no sound
2openmyheart sorry to hear this. I now have a digital recorder and headset so future video's will have clearer sound
Sound ? Do not hear you
Bestmomever, Apologies for this My newer videos have much better sound because I bought better equipment
I can't hear her at all. Volume all the way up. She's too far from the mic.
Yes
@Ona-Journey this is one of my oldest videos. I now have much better sound equipment. A work around if on your cell phone is to try a Bluetooth speaker. Otherwise you are welcome to check out my more recent videos which have much better sound. You might like the pelvic clock I'll post you a link
Having difficulty hearing........
Missy D there is much better sound in all my newer videos. Please try my posture series, I'll post a link
Sounds much better now as I bought new audio equipment. Effortless posture series starts here:
th-cam.com/video/F6__-8KAPCQ/w-d-xo.html
awful audio. too bad..
hew195050 thank you for your feedback. I recorded this free video a few years ago. Since then I have purchased some new audio equipment and am working to improve sound quality
+Jodie Krantz: I will subscribe and eagerly await a video I can understand and hear clearly! 👍😍
Hi C A Campbell.
I just uploaded a new video. I hope you find it easy to hear this time?
Jodie
Your voice too soft, could hardly hear even on full volume.
Hi Zahida Meher, sorry about this. It's an old video before I purchased new equipment. Please try my videos such as the Effortless Posture Series
th-cam.com/video/F6__-8KAPCQ/w-d-xo.html
Warmly Jodie Krantz
th-cam.com/video/F6__-8KAPCQ/w-d-xo.html