Improved side-bending (for your spine, obliques, multifidus, shoulders, and everything)
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- เผยแพร่เมื่อ 11 ก.ย. 2024
- Well tempered side-bending has many benefits: first of all it feels amazing to have more detailed spinal awareness. Secondly, a lot of other areas get improved with it, such as shoulder and arm movements. If you ever had pain in that area, you will feel blessed to have found these videos.
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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: This is Not the End - True Cuckoo (TH-cam Creator Library license)
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I wish you a good time on the floor,
thank you for your support,
Alfons
Always love your videos Alfons. Normally don’t leave comments on youtube, but I felt like its about time I expressed my gratitude. After this video I felt it behind my eyes, in my jaws, lungs, ribs and the area of the Iliacus. It feels like there is more space or freedom in all these areas now. Following along your videos make a huge different in how I move and keep decreasing pain and tension. Thanks again.
Holy Moly, fantastic lesson. Feeling great. Thanks a million.
What a fabulous lesson! Am so happy I found it!!! I think it is relieving my scoliosis as I practice every day. You are such a lot of fun to play with 😊
Wonderful to hear! You might want to add twists and bends against gravity as well (or the clever use of Yoga/Pilates resistance bands.)
Alfons, a truly outstanding, iconic, revitalising, remarkable lesson, perfectly taught. Many thanks.
Hi! That was fun! Got a new tag line. Last night a friend asked me what is Feldenkrais and I tried to put it in a nutshell.
It’s like finding new pathways from your brain to your pain. 😁
Thank you!
Definitely rhymes, fun tag line! 😁🎵👍👍
Superb lesson. Thank you, Alfons.
Thank you Alfons i love side bending and this was a fun way to explore it
Thank you Alfons for another breakthrough experience for my left shoulder (and my right hip!). Frozen shoulder syndrome struck my left shoulder about 10 years ago. My range of motion is still slightly limited and the neurological connection to my shoulder remains sketchy. You have other videos which have helped me regain some range of motion in the past year but this one was a new challenge. In the beginning of the lesson I could not get my left arm to the floor while my hands were clasped behind my head. So I approximated as best I could and experimented with moving my elbow forward and back while side bending to the right, discovering my pain free range of motion in this new movement pattern. When thinking of the movement as an expansion of my left side, rather than a contraction of the right, my elbow got closer to the floor. Magic?! I did the whole lesson again bending to my left and could really sense the connection between my left shoulder and ribs to the right side of my pelvis which is typically a bit rotated and routinely tight. After doing both sides I tried the first movement of the right side again - hands behind my head, sliding my head to the right. My arm was able to comfortably rest on the floor! And my pelvic torsion? Gone, moved right back into better alignment. This lesson is going into my regular rotation! Thank you so much to you and your patrons for making these lessons available for free, I’m so grateful.
My left rib and hip are normally about a half inch from each other, while on the right side there is almost 2 1/2 inches or more distance between the right rib and hip. At the end of this movement experience they were almost the same for the first time I’ve ever been aware of it. I want to practice this more often
Addendum: I have been practicing this one movement sequence on one side only, daily for several weeks. I have been doing this because, after going through this sequence and standing and walking each day, it is a new and improved way of walking. There is a new awareness as I take my daily walk in the woods or on the sidewalk. I have a “side glide lateral shift” that has developed AFTER 2 spinal fusions to correct severe scoliosis. My shift has shifted back toward center! It’s so amazing to me! Now I am going back to review your sequence getting better day by day… Starting with lesson one, and two. I am practicing daily with those again. I am so thankful to be walking more freely, more straight and more comfortably, gradually, overtime, and always with your wise and educated guidance. I so appreciate you!
Your motivation is inspiring and your progress well deserved! ❤️🥳
It worked....it did.......
You are great Alfons!
Just watched from start to finish - guess what I’m going to be trying tomorrow ?! Danke Alfons!
Thank you for the brilliant lesson. Definitely felt endorphins activated! Keep up the insightful work!
I know you consistently cue to pull with the hand but it is so easy (and so different) to power the bend from the head and lose much of the integration.
Another excellent one to revisit as other lessons free the hips and legs.
Great observation! I guess pulling with the hand allows for discovering ways of movement that are non-habitual. I would think switching back and forth between spine-powered and hand-pulled would give the biggest variety of insights and improvements. Thank you for commenting, Steve, always good to read from you!
@@ImprovingAbility for me the change of focus works on my habitual upper trap overwork and my rotator cuff into lat stiffness and weakness that has been very hard to fix.
That motor planning time that allows you to feel the brain begin to recruit is so so educational. The slowest starts you can possibly manage.
Nice sequence, Alfons! Wishing you well.
Thank you!
This is the real deal !
Thank you from all us ❤️ elephants......
Will do the left side now! Just tried the right side. Thank you VERY much. The books are a great extra support for practice.
I tried change my in and out breaths while bending to the side and really feel the difference. Also changed the way my fingers cross under my head
amazing exercise. thank you
Thank you
Very nice 👍 thankyou so much sir
Need that, thanks :-)
Nice class thank you again. I found it a bit too chatty for my taste as I didn’t feel I could rest in the resting sections.
Hi Jayson , following your feedback I went through the video this morning myself. From my current point of view I agree that in the beginning I chat a wee bit too much, and I think today I would try to speak less. However, in the second half of the video there's three longer pauses with silence, and in the end at the 24:42 mark I pressed pause to pause the video and to review all the movements to the left side, so this was silent and introspective and timed to my specific needs this morning and gave me very different insights than when I was guided (both valuable). I will keep your feedback in mind, thank you for your comment and… see you in the next video ☺️🍀
Just did right side, left side feels more alive and calm.
Who would have thought! Thanks for sharing ☺️👍
hi dear. very good lesson. I am doing this lesson because I feel a very strong compression of the right side while working. Not sure why and what is the reason, maybe it's a posture or a mouse in a right hand with the position of the shoulder. I am just wondering what would be good to try to explore how to improve this sitting posture and balance the body to avoid stifness. Thank you.
I also have a side bending lesson in sitting here on TH-cam, and a couple of other lessons in sitting, please look through the thumbnails 🙏☺️
I wish i knew this whole video was only one side.
Well noted Cindy. I just edited the video to focus more on the movements. So now it's more concise and should be more inviting to do it again on the other side, I hope. Thank you for your feedback
You talk way too much
Somtimes it helps.inb this one, agree, allot, all this time ,oniy one side.
Very disturbing.
Perhaps you should put your focus on the positive and gratitude instead of what annoys you.