Thread the needle: scale up and diversify the movements of your chest and shoulder
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- เผยแพร่เมื่อ 11 ก.ย. 2024
- A movement sequence instead of a static pose. Use this lesson to gently go more into extension and rotation, to allow a stiff chest to become more flexible again.
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Somatic Education offers unique opportunities to explore the difference of performing and sensing, of becoming more aware of movement patterns, in how to stay out of pain and to be better at everything you choose.
See my book "My Feldenkrais Book" on how to do lesson of The Feldenkrais Method of Somatic Education.
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On there please also see my book "Getting Better Day By Day" for a well designed Feldenkrais® course for beginners.
Audio recordings from live classes in German language:
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Use the comment section to share your experiences, questions, and insights. You're welcome to read and discuss everyone's comments.
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Music by Joakim Karud: / joakimkarud
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I wish you a good time on the floor,
thank you for your support,
Alfons
Alphonse I have Ehlers -Danlos Syndrome and I’m nearly 70 but I am doing very well following your programme. When lockdown ends I’m going to get to a teacher in person. Thankyou
I have never realized how much my neck and chest are so tight. I have always been afraid to do exercise or stretching after my long spinal fusion. But this is movement, exploration, and very gentle. My body is learning so much about itself.
This is a very exhilarating session! I have never had my face rolled on the floor before but it felt like a beneficial eye and sinus opening facial. The chest opening was nice and freeing. This is worthy of doing whenever I need to be perked up. Thanks, Alfons!
It is! And so much better than the static stretching people do in gyms with so much effort and tension it hurts just seeing them torturing themselves 🙈 Thank you for watching and your marvellous feedback Sylvia, as always 😄
Thank you so much for the video. This is the first video that I couldn't do. I guess it's due to my stiff chest and neck & shoulder issues. I will work on it slowly again and hope to get through it. Thanks again!
Thanks Alfons! Your sense of humor keeps me laughing and coming back to your videos every day, feeling better! ❤️
This is one of my favourite all-time lessons. I keep coming back to it every two or three weeks and it always seems to completely balance my entire body, leaving me flexible and resilient feeling. I feel such a welcome release throughout my spine and neck. Sometimes I rest while still on my knees and my spine stretches out so beautifully.
I appreciate your generosity in offering all of these lessons. 🙏🏽👌
thank you for your comment! I should do that lesson myself more often then! ❤️❤️❤️
Thanks, Feldenkrais became part of my healing process. I have been suffering everyday for more than half of my life but specially since one year ago, the pain invalidates me to work, but finally I have a little hope of getting better. Yara, Marseille-France
That was very helpful, feels great. Thank you!
I've just uploaded my restorative yoga routine, I've inserted that exercise you do at 6:00 in this video into that routine. Thanks for all the elaborate explaination on freeing up muscles and joints, after doing that routing for about 2 weeks I was able to touch my toes again with strait legs.
Feeling like I have done a one hour intensive workout. Wonderful
This was the most incredible movement exercise I have EVER tried. THANK YOU. It is a life changing movement for me.
Thanks so much, Alfons, for another great lesson. I had a pain under my shoulder all day and this took care of it. I'll add this one to my everyday refresher.
+Peggy B. .. thank you for your feedback - and good idea ! This is definitely a lesson that needs repeating
What a wonderful lecture! I will bring this to my yoga class so that they can explore. We have done the static version of this many times, so this will be both fun and very interesting to experience. Thank you!
Great to hear! If you want to benefit the most remind students that it’s neither a strengthening nor a stretching exercise, and not a mobility exercise either. And help them remember whenever you see a student turning it into one, if they so agree.
@@ImprovingAbility what would you call it from your perspective? I will do that. Many thanks!
Lieber Alfons,
ich bin von Beruf Physiotherapeutin und ich arbeite u.a. mit Somatics von Beate Hagen und
Bones für life. Und ich mache schon lange Feldenkrais für mich selbst, hier bei Kasseler
Feldenkraislehrern.
Jetzt bin ich ganz froh, denn ich schicke meine Patienten zu deinem TH-cam Kanal und
ich frische mein englisch fein auf und mache gerne deine Lessons.
Ist irgendwie witzig das du in englisch viel witziger überkommst.
Schön das ich deine Inspirationen gefunden habe..
Lieben Gruß Bärbel
' Arthr. neck should have been paying attention and gone with forehead rather than flat temple.Second time -- better ! Thank you ever so much for affording me the great medicine of massive laughter in the intro. A child of late sixties and seventies, I can certainly appreciate this. Seriously, session number two here elicited the same hearty laughter.....z'all in the timing ~`~
sensational love your classes they are making my covd confinement much more tolerable reducing pains and aches and helping me keep cheerful as well YAY Alfonse
Great lesson, thanks! I have done something similar in yoga.
0:40 What you say about contemporary yoga imagery is spot on. I've been practising yoga for 25 years and have started teaching recently. I am a fairly slim and athletic looking person though I don't practice semi-naked in class. In those kinds of images, the pose is always something very tricky and inaccessible for many people and it gives the impression that it's what yoga is all about.
Wonderful video that has helped in the back as well as chest stiffness. Thanks
YOU are SOOO funny. I loved this lesson and enjoy learning from the comments.My neck and shoulders feel free and happy. I have taught yoga for 18 years and thankful my cloths stay on and my movement lessons keep getting more and more Somatic. So much so I took a training in Somatic Education through Martha Peterson, also wonderful. She taught us Thomas Hanna Somatic Education.We work with pandicualtion. Wondering your thoughts on that? Thanks for sharing your good humor, and lessons! Dar
Hi Alfons, thank you for all the great lessons. Watching you trying to find a picture that would go with Feldenkrais and I thought; to me Feldenkrais is about moving and what I really like is to see people who do Feldenkrais and move well, with grace etc. You would be an example of this.
Thank you! Wow! Who knew that woukd feel so good? My head is really tight abd I hope it will help with that tightness. Grazie tanto!!!
Always nice to come back to this lesson :)
Thanks for making these lessons available. Learning so much.
+Jane McLaren .. thank you for your feeback, you're very welcome !
best intro ever :))) ahah
Amazing
I like this a lot but will build up to it slowly.
I will come back perhaps in a month to tell you my progress.
Замечательно! Действие урока чувствуется сразу. Спасибо.
Thank you for participating :-)
we pray like this 5 time a day Muslims 💯👌❤
After
4 : :55 minutes lesson starts.
I feel like the arm/shoulder that goes underneath is not able to support my neck properly. Am I just placing it in the wrong place? I can't find a comfortable place. I feel like all the weight wants to go on my neck and head.
+Jayson Gillham - pianist, hi Jayson, thank you for your support and being "on board" here on TH-cam and in the comment section. Maybe just focus on the first couple of steps of the sequence for now, where you support yourself with one hand standing (like in a push up position). Work on the movement quality, the nuances. The distribution of weight between your feet, knees, hands, head. The feet and head get only a tiny bit of the weight.
+Jayson Gillham - pianist, another thing to work on would (or could) be the flexibility of the upper part of the chest. Of course I suggest gentle movement and Feldenkrais classes / movement sequences rather than stretching
Thanks Alfons. I love your videos. This is the first one I've felt I really don't quite 'get' it. I know always to go gently though, so don't worry. I might leave this one and come back later. I wonder if you could recommend a specific ATM lesson for the front of the shoulder and the AC joint, which is apparently narrower on my right side than it could be. I get tightness in my pec, bicep and into my thumb and index finger all on my right side. My shoulder seems to sit more forward on that side than the other and the clavicle sticks out very slightly on that side at the throat. Any ideas? I've only had physios tell me to strengthen the muscles on the back of the shoulder to pull it back, but this never seems to work. Thanks.
To be honest, I think this question might be solved in an hour or two of FI (Functional Integration, FELDENKRAIS® hands-on session). For ATM, you might want to go with shoulder circles in side lying, arm circles, chest flexibility, the sternum becoming flexible, working towards reaching overhead while lying on your back or side... I tried to address this question a bit in my latest video ("Neck pain, pre-stress, chest flexibility"). Unfortunately anything I write can't be much better than a shot in the dark. Do you have an Feldenkrais Practitioner in your city?
Feldenkrais with Alfons Many thanks for your detailed and very sensible answer. I will look for a practitioner in London - naturally there are many here, I just haven't been to see anyone yet and I don't have a personal recommendation. I play piano for a living and would love to have someone work with me at the instrument as I feel my issues are probably coming from ingrained habits in my approach at the keyboard. Thanks so much.
better mic technique.great vid bro
If your chest is very stiff and your knees can not widen enough comfortably to stop your back rounding, can you put your cheek on some blocks and do the movements?
+Jane McLaren .. sure ! good idea.
Hi. Can these exercises be performed first thing in the morning or require stretching first?
Scientifically speaking, during sleep in horizontal position to spinal discs fill up with fluid as a restorative process. In the morning, the first 20 minutes after getting up into upright posture the spinal discs are juiced up and should not be squeezed or twisted too hard. Therefore... maybe go at it gently?
Feldenkrais with Alfons Hey Thanks! And thank you for the exercise!
I like to put my feet near each other but my knees spread apart far. Is that allowed ?
this sequence is for the trunk (including the neck)… as long as your pelvis is stable the lesson will work as intended.
Shirley J
Alfons, i am a regular runner who suffers from tight quads & hamstring .What movements would you recommend to alleviate this problem?
Hi +Shirley Jeffers thanks for reaching out.. in somatic education we need to rephrase our questions a bit and ask like "After I tense my muscles via running, how can I remind them to loosen up again?" You can feel it mostly in your upper legs, but it would surprise me if it's only the upper legs that are tight. Have a look at my hamstrings lessons, this would be a good start. They involve the whole body, but focus on the hamstrings. I'm planing to do more videos on this question too.
@@ImprovingAbility love this answer!
alfons, i am very tall, ist it ok if i put my head on something elevated? also, how important is it for the back to be super straight, they way that you do it? i am tyring hard, but sadly my back curves down towards my head. thanks so much
Hello +Me .. to answer your question: "Feldenkrais" is a method of somatic education, of sensory awareness, not of "fixing things". So please make yourself comfortable enough so that you can enjoy the movements .. that you feel good enough so that you can explore, sense, feel and move. In short: yes, please arrange your setup in a way so you can do the movement sequence ! do small, careful movements, practice short time, but practice often, the more you get used to the lesson the more you can "graduate" to the floor :-)
+Me .. the upper back should not be straight, it should flex and extend, side bend and twist, the neck should be protected by the hands and arms. The neck should be at ease. Maybe there's even a bit of movement in the pelvis? Please don't try to copy the way I move
+Feldenkrais with Alfons I hear you Alfons, I am an avid student of all things somatic, a fan from todd to clark, down the lineage to bernard etc. yet feldenkrais has a special place in my heart and my practice, given the ingeniousness of the atms.
i had a dramatic effect with this atm, but was not disciplined enough to resist the temptation of going too far.
this issue is excess mobility in the upper cervical and mid thorastic, as with many of us north europeans..
McYoga! :-)
You turned all red in your face 😂
Alfons bitte mehr Videos auf deutsch
chest is really my weak part .
LOL. "Almost naked women doing gymnastics". Hilarious.
Haha!
cat cow pose
I hate pictures of Yoga gymnastics with half naked women or men... thanks for mentioning this... oohh
i usually am a fan, but this is a sequence that can really mess up your neck, cannot recommend it
totally, Feldenkrais 101: proceed with caution. don't fall for peer pressure. never go out of your comfort zone. do less. work in approximations. what you can't do, imagine. chose another lesson if the current one seems to difficult for now. don't force yourself. the lessons are not about the movements themselves, it's about learning. etc.