Freeing the Shoulders and Neck - Feldenkrais Awareness Exercises
ฝัง
- เผยแพร่เมื่อ 21 ส.ค. 2024
- ABOUT THE LESSON
Welcome to my channel! If you have pain or a movement problem please read all the advice and instructions below before you begin.
For most people this lesson is a gentle yet very effective way to improve the comfort and mobility of your shoulders and neck. Shoulder and neck pain can make it difficult to exercise or do everyday things. There are many possible causes, including muscular tension, bursitis, tendinitis (or injury to the rotator cuff tendons) and frozen shoulder. Whatever the cause the important thing is to keep yourself moving, but to stay in a range that feels 100%comfortable.
Many people don’t realise that stiffness in the upper back and ribs (thoracic area) creates strain on the shoulders and neck. By improving your thoracic mobility this lesson helps take the strain off adjacent areas.
TIPS FOR MAXIMUM BENEFIT
Pay attention to your breathing - allow it to be natural and easy. Reduce effort and keep the movements Small, Slow and Smooth Don't do anything that doesn't feel right to you. To reduce pain and tension, become an expert in sensing your body more clearly and accurately.
SUGGESTED INSTRUCTIONS
First watch the video, imagining yourself doing the movements smoothly and effortlessly. Then lie down on a comfortable mat, thick carpet or folded blanket and do the movements with your eyes closed, listening to the instructions and paying close attention to the sensations in your body.
PLEASE VISIT US:
free2move.com.au/ for lots more info on the Feldenkrais Method and exercises you can do at home for your back, neck, jaw, shoulders and hips.
IMPORTANT REMINDER:
Listen to your body and don't do anything that doesn't feel comfortable for you. Only you can feel when something is safe.
ACKNOWLEDGEMENT
I would like to acknowledge Moshe Feldenkrais, inventor of the method.
DISCLAIMER
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.
Exercise and Physical Activity
Participating in any exercise or physical activity carries inherent risks, including but not limited to the risk of injury, exacerbation of existing conditions, or other adverse outcomes. By engaging in any exercise or physical activity demonstrated on this channel, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Jodie Krantz from any and all claims or causes of action, known or unknown, arising out of Jodie Krantz's negligence.
No Professional Relationship
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.
International Viewers
The information provided on this channel is intended for viewers in Australia and may not be applicable to viewers in other countries. Jodie Krantz makes no representations that the content is appropriate or available for use in other locations. If you access this channel from outside Australia, you do so at your own risk and are responsible for compliance with the laws of your jurisdiction.
Limitation of Liability
To the fullest extent permitted by law, Jodie Krantz disclaims any and all liability for any direct, indirect, incidental, special, consequential, or punitive damages arising out of your access to, use of, or inability to use this channel and its content.
Jurisdiction
Any claims or disputes arising from the use of this channel and its content shall be governed by the laws of the State of Western Australia, and any legal action shall be brought exclusively in the courts located in Western Australia.
Love Love Love. Thank you, Jodie. Always a happy day when you give us another of your wonderful videos.
Penthesilea, I have lots more coming this year and I'll also have full length audio lessons available on my website soon. I so appreciate your encouragement! 😃 All the best for 2019, Jodie
Excellent! Great to hear. Happy New Year!
Excellent! Great to hear. Happy New Year!
Excellent! Great to hear. Happy New Year!
@@ZenGrammy thanks and wishing you a wonderful 2019 also!
Hi Jodi, I've been following you for 12 years! I live in Olympia, Washington, USA. I love the sessions I always feel better! Thank you so much. Gratitude.
Wow, thank you so much for sharing that Kate, it's really lovely to hear from you. So glad you like the lessons! Jodie
Thank you dear One! Always a GIFT to go to the floor with you 😊 I make many more longer pauses, as i felt in this lesson my body needed a lot to integrate! Love and Gratitude!💙
Lovely to hear from you and so good to take those long pauses!
I feel so happy to come upon your videos. This exercise helps me daily and gets all the kinks out. You’re a wonderful instructor. Keep the lessons coming please !!
Thanks so much Kristen Francis, that makes me so happy to know! So many more videos are planned!
This exervise help me a lot
Gracias Grazie Thank You😊
Thank you so much for all your fine feldenkreis video. I use them almost daily for the time being. And they help me with my neck and shoulder and rest of the body. Stine ❤
Thanks so much for your kind feedback Stone!
Hi Jodie wonderful gentle movements,very helpful for my injured shoulder, love this lesson . Thank you
Thank you so much for your positive feedback Jill, much appreciated 😃
Thank you Jodie! For some reason my “comment” won’t show up but I want you to know that the self-discoveries I’ve made with this are full of surprises!
Hi there Natala! Great to hear from you and thank you for your comments. I'm so glad you are making new discoveries! Warm regards, Jodie
It gives a sense of unity to the body and relaxation to the mind. Thank you !!
Beautifully put Cheryl, thanks so much for sharing 😊
Wonderful lesson. I like your teaching style very much. Your pacing and delivery. Very straightforward.
Thanks very much Mezzo, I was lucky to be trained by Paul and Julie Rubin, Russell and Linda Delman and Ruthy Alon
@@JodieKrantz Good folks.
So excited to have found your videos Jodie. This one is wonderful. Thank you very much.
Loved it! Thank you so much my neck will be thankful all day long
Mariel Quevedo so glad you found this helpful ❤️
So slowly so enjoyable
So natural. difficulties aré steps to learn
Thanks you.🙏❤️
Marcela Eifant thanks so much for your kind words
Thank you very much for your video,the pace is right,not too fast
Awesome...
I am studying Physiotherapy in UniSA.
I am so interested in Feldenkrais Methods.
After watching the video from Jeremy Krauss, and reading Awareness through movement.
One day, I hope I can visit your clinic and learn from you.
My mentor also did Feldenkrais Method, he is a Italian physiotherapist.
I think that Feldenkrais Method can be used for all populations.
really appreciate for sharing such valuable knowledge.
Thank you so much for your encouragement! Physio is a great occupation and Feldenkrais complements it so well. Good luck with your studies.
Warmly
Jodie
I love this lesson , I'm a Guild Feldenkrais Practitioner , I will teach this one, I've done one similar, to this...I live these variations...bless you for sharing🦋🌷🍃🍂
Thanks Colleen, where do you practise?
@@JodieKrantz I live in Canada British Columbia, Kamloops...💃🙏❤
@@colleentobin1812We stopped in Kamloops in 2011 on way to the Canadian Rockies. BC is magnificent!
Excellent exercise and instruction!
Thanks Dingo
Thank you, Jodie. Very special lesson
@Marcanello, thank you for watching and for your kind feedback
Thank you so much! This is really helpful!
Thank you so much!
I loved the sensations around the end when my body would just flow effortlessly.
I feel like a warm flow now in my left shoulder which was so tensed before.
Thank you! 🙂
Wonderful to hear Steffy
We shall see or feel, I hope.
Thanks
This lesson is so beautiful - thank you! I also love your teaching style.
Thank you so much Elizabeth!
Gracias! Hermosa lección y muy bién explicada .
Great routine. So relaxing. Thank you.
So glad!
Another excellent video, thanks.
Thanks so much Stefan 😊
Love this❤
Thanks so much Heidi 😊
Great lesson Jodie.
Thanks so much Deirdre 😊
Beautiful...thank you
Eileen, thank you so much for visiting my channel
i hope my swimming will be easier today, after this movement?
❤
Even felt stronger in my feet after this one❤
@san naidoo good to hear! Thanks for sharing this
why the feet, do you think ?
the first move i have not done recently, so i need to do them together for best results , kind of thing.
@@cinmac3 when the feet are 'standing' like this they support and help direct movement through the pelvis and chest. It would feel completely different if the legs were down long. Try it for yourself!
I think this also shows that the place you notice changes isn't always where your attention is during the lesson. Also everyone's experience is different
@@JodieKrantz this response is a good thought, i been barefoot walking more often and i do sense this then, too
i would have hoped that i would feel that in constructive rest when i done it, i haven’t felt it , using books pillow’s or not using anything for the head is confusing to me.
i never have seen this one in yours.
@@cinmac3 would you like me to do a video on getting the right support for your head and shoulders?
Thank you! Trying for seven months to work out apparent Scalene/Radiculopathy pinched nerve symptoms. 😫
That sounds really tough. Do you have a Feldenkrais practitioner near where you live?
@@JodieKrantz I don't know really. Never heard about it until I been looking at how I can resolve all this. I feel like the doctors I see only focus on a narrow view of how to correct. You would think some physicians would ask better questions about ones symptoms to get a better treatment plan. I didn't even know that you can miss diagnose cervical radiculopathy and it could be the Scalene muscles causing the problem. Been searching the internet and TH-cam for months for a solution.😖
@@nrp5791 have you had a cervical MRI or CT scan? You certainly can get functional Thoracic Outlet Syndrome from very tight scalenes
@@JodieKrantz I've had an X-ray which came up nothing and and MRI showing bulging discs C5 C6. This has led my doctor's to believe they are pinching nerves. Been also taking PEA supplement. That's an anagelisc for compressed nerve syndrome. It does fine but even with Naproxen barely anything touches this let alone stops the symptoms.
I did the tests with online tutorials for thoracic outlet syndrome. The only one I failed was to be able to turn my head in my ear all the way to my shoulder. The muscles are sometimes tense then not. 🤷♂️ Burning stingy bruising like symptoms go from shoulders to upper arms and with a feeling up carpal tunnel. It's nuts.
Greatly helped my upper trap. But yes I got confused at the end.
Hi Andrea. Don't worry if you get confused. In Feldenkrais we say that confusion happens when you are just about to learn something new! You can't really get things 'wrong' in Feldenkrais. Sometimes we learn more when we make mistakes than when we do it 'right'. So just try the video again and bring a curious and playful attitude and see what you discover! Warmly, Jodie
Do you know the ATM, dental floss, spiral tweest or baby alligator tail? They were ruthy Alon's greatest ATMs, imo.
I have been doing this every day and gotten quite a bit of relief from my shoulder issues. Should I keep doing this one or should I try others? What do you recommend? Thank you in advance.
I recommend to try some different ones now. The effortless posture series is also good or the Lazy Archer
th-cam.com/video/FK-A8iidKtM/w-d-xo.htmlsi=W0MqKFePORMcRq1O
I suggest you go through the 4 videos in order starting with explanation in Part 1 of Effortless posture th-cam.com/video/F6__-8KAPCQ/w-d-xo.htmlsi=Ujy4paMosnGuURPG
Hi Jodie ! Thank you for this wonderful practice. I was having a pain in the middle of my back all evening. I tried stretching, moving my torso to free this part but the pain still remained. Before going to bed, I thought about this exercise and just did the end part (doing circles with the arms and allowing the body to follow). Miracle ! My pain was no longer there. I was skeptical. Sat up and checked. Yes, it was no longer there, just with a few circles. Still a bit skeptical, I did circles in the other direction.
I just have one question, please : at 6:26 you say move the "pelvis backwards". I'ev tried to watch closely so many times, but still can't figure out what you mean. Is it the crest of the pelvis that we move towards the ground, thus lifting the tail bone ? Or the other way round ? or something else. My spine arches are not moving naturally (I guess from years of trying to straighen my back) so I am not sure I get the right impulse. Thank you.
Hi Steffy, yes backwards here means to lift the tailbone first, so that the back of the waistline comes closer to the floor. So glad to hear that the videos are helping you free yourself from pain Steffy! 😃
@@JodieKrantz Thank you for the clarification 🙂
I shall have to practice this after memorising the position and movement. I tried to follow the instructions but found the position of the arms need a precise explanation when no visual information is available. Thanks anyway, all work appreciated.
On second view, I realise l found discomfort because my hands were supine when I first tried. Progress hopefully.
Hi Dave, I am glad you figured out a more comfortable way to do this. Do you have shoulder pain? The exercises are not intended to fix medical conditions, but they can help general stiffness and muscular soreness. Please ensure that you listen to your body and stay in your safe and comfortable range. It's often good to watch the video first, then do them movements while listening
@@JodieKrantz Thanks Jodie, it is not what I consider a 'medical condition ' just a sprain l aggravated by lack of rest. I shall take your advice. If I had a screen mounted higher before I could have followed
you visually. This situation now rectified, although as you suggest watching before mimicking is time invested.
@@davepowell7168 sounds good. Actually Moshe Feldenkrais rarely demonstrated and instructed his students largely through speaking or hands on guidance
@@JodieKrantz Today l am enjoying a slightly greater range of motion, and held the potential stress position of playing classical guitar without discomfort for a longer time. I shall maintain useful movement as shown but am aware of emotional and energetic aspects less visible.
35yrs ago l studied Shiatsu briefly so understand the value of touch and will look at Moshe's philosophy and practice for future reference .
Thanks,your insights are appreciated.
you mention part 1 - what is a link for that video
Here it is Stephanie
th-cam.com/video/JWkUkmbQ94k/w-d-xo.html
Hi Jody,
i thought you all pretty much have the same thing but teach it differently.
i need something very much like in my sternam that's is like Alfonse s flexable spine , but, today my ribs are very sore.
would've doing yours or someone else be better.
Yes we teach differently but the same principles. Doing a variety of lessons is usually helpful. It's hard to know which lessons are best based only the location of your pain though Cindy
Ha ha hannukiah?
Just too fast for me unfortunately 😔
@@annawilson8235 thanks for your feedback. How would you like this to be improved? Fewer variations? Longer on each variation? Or perhaps longer rests? I could also speak more slowly so let me know what you would like in future.
Of course this is not a full Feldenkrais lesson but a condensed version. People are so time poor these days. I hope that my lessons will be available even to people with short attention spans.
@@JodieKrantz a lot of the time it’s not about attention span it’s about capacity. I have very little capacity in my system and am easily overwhelmed. I often get behind with faster paced sessions for this reason also. It takes my mind and body a while to register instruction and to become aware of what’s going on in response to the movement. I’m very lost in my mind and not used to placing awareness in my body most of the time.
@@annawilson8235 thanks so much for sharing so honestly. ♥️
Let me reflect on this and I'll offer some suggestions
@@annawilson8235 I've been thinking about how to reply to you.
Some people experience a great deal of difficulty in connecting with the sensations in the body. It can feel really overwhelming. Sometimes this is because they have detached from the body as a result of ongoing pain or past trauma. Other times it's because there is so much going on in their lives. When there is a lot happening or you are going through a lot of change, the mind can be so busy and stressed that it's very hard to pay attention to the body. To be able to pay attention to the body you have to be able to filter out other incoming stimuli. This is more difficult for some people.
This is where it can be very helpful to work on an individual basis with a Feldenkrais practitioner or perhaps a somatic psychologist. Do you have someone you could work with in your area?
Simple breathwork may be a good place to start. I agree that my videos might not be suitable for you at this point in time.
Wishing you all the best in your healing journey
Jodie
@@annawilson8235 try this video, it's a bit slower: th-cam.com/video/aiaByRPFAMI/w-d-xo.htmlsi=ASgUib33qhgHNrdL