Releasing tension in lower back
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- เผยแพร่เมื่อ 15 ก.ค. 2024
- A nice little movement sequence for healthy individuals who suffer from tension in their backs. I don't recommend this for episodes of back pain due to structural damage (for example immanent disc herniation, or for so called "flexion intolerant backs" etc).
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Hi, this is Alfons. 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:
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Visit my homepage 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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Media licenses for this video:
The article cited is "Selecting Back Exercises" from Prof. Dr. Stuart McGill
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I wish you a good time on the floor,
thank you for your support,
Alfons
![fellow fellow - Proud [OFFICIAL MV]](http://i.ytimg.com/vi/9uZF7BlUQPE/mqdefault.jpg)
If anyone is still curious if these exercises help let me tell you they helped me so much! For three days I wasn’t able to do much but sit/lay uncomfortable in my bed and looked everything up that would help,finally found this video and it’s AMAZING how I woke up this morning being able to move normally.
"if you are nice to yourself, you will enjoy yourself"...Thanks a lot for this
Oh. My. God. Sir, I have been in excruciating pain for weeks. I've tried creams, serums, ice, heat, stretches, special pillows, and expensive new mattress and pillows, and this is the FIRST time I've felt some relief. I could cry. Thank you!
I’m glad you found something that works for you, never ever give up, good job!
Also, I would like to suggest to work through my “Getting better day by day” series here on TH-cam. Wish you all the best!
Words can't describe how amazing this is! Pure magic.
I had this lower back pain for about 5 years and I really thought that I had to go to chiropractor to adjust my lower back with my hips and after numerous sessions nothing has helped me but this exercises. Thank you so much!!
Alfons I love your videos!! Your approach is so simple, soothing and charming. And I adore your curiosity for movement. I'm a pilates teacher and I see so many people with unnecessary tension in their bodies, myself included! I recommend your videos to my clients and friends quite often. I love the shorter videos because I can get the info and take time later, but I almost prefer the longer ones with you as my guide. ;)
I’ve been religiously a student to Alfonse mainly and others of this craft… I’ve been able to do the harder moves after a year and guess what … this simple move proves why I will always be a student. A WHOLE NEW WORLD HAS OPENED IN MY BACK WAAAAAAAA!
Alfons, I am in a Feldenkrais training and have so much to learn. I love the way you put your lessons together with simplicity and grace. Nice job and a very heartfelt thank you for not making it complicated or fussy.
Good morning and thank you for showing me a way to warm up my back without all of that stretching. As in some of the other statements, I have been dealing with back problems for over 20 years. I stumbled onto your channel a week ago and have completely changed my morning routine to the one you suggest her and I feel so much better. And I’m feeling better in my back as the day goes on. I’m also doing your flexion video and it is working wonders on my IT band problem.
Great work.
Thank you Alfons, these small movements make me feel rejuvenated
Thank you Alfons. This is like magic. And your calm and humor is very comforting
Thank Alfons. My lower was extremely tight this morning. Now it is a happy back and too am happy. I appreciate your helpful videos. Take care.
These movements appear surprisingly relaxing requiring less tension. Nice!
Thank you. Its great that you participate with us. I feel calmer
This is amazing! My back feels so much better. Thank you so much!
This is wonderfull, thanks Alfolns. I like you being optimistic and positive!
Thank you for this. This is the first real relief I’ve felt in years.
Thanks for ur videos! I don’t say enough how much I like or appreciate them!
Hi Alfons, This is an amazing sequence. I've been experiences low back pain for four days. I felt immediate relief during and after this lesson. It's a miracle lesson. Thank you for sharing this with all of us. You are an amazing teacher plus lighthearted and humorous.
I am so grateful for this lesson! Many thanks to you, Alfons!
“Amazing” it helped me a lot. Thank you for sharing your knowledge with us.
One of the best low back pain routines I have ever tried and I have tried them all.
Beautiful release, once again. Thank You and Bless you Alfons :)
This is one of my favorite sequences. I love the way it feels and had immediate back relief after practicing. Will share with my students. Thanks for making this video for all of us to learn from. I love the way you teach.
That’s amazing ! I get instant relief from my stiff back. Thanks Alfons!
OMG...this awesome!!! Even I (@ 84 w/2 fractured knee caps) can do these & pain goes away.....thank you
Simply and good exercise. Thank You very much Alfons!
Really smart! thank you. So good for Pregnant women!
Alfons, your lessons are very useful. I wish you would include a fast recap in all of them. Would make them so much easier to practice until one learns all the movement. Thank you for making these available.
I feel relaxed just by seeing your exercises .. With lots of love
Thank you for this.I have been doing it wrong.I feel much better after doing this
I discovered your video today and gave it a try. The results are amazing! I have complications in my ability to move due to arthritis but the movement is so gentle I finally have a semblance of relief. Thank you so much for sharing your knowledge!
thank you Alfons. I did this lesson and afterwards, while lying on my back , I noticed tears run down the sides of my cheek. I didn't feel sad. I believe these exercises also gave me emotional release I didn't even know I needed. Thank you so much!
They do! These lessons are so much more than just movement sequences. Thank you for sharing this ☀️❤️
Thank you Alfons! I've bought a couple copies of your book (second edition)! Am always helped by your work.
Jackie
I do ballet and my lower back always feels tight. This video is so relaxing!
This feels really great! Thank you so much for sharing!!
Das ist wunderbar, Alfons! The smaller, more gentle movements are more effective than the stretches recommended by our chiropractor; also the effects last longer.
Thank you for another of my favorite sessions for the lower back!! And great tips too, like “If you feel good, you feel good” a truism, and at the same time not so obvious! we seem to forget that if something doesn’t feel good, that’s not the way
It works like magic. I do these and other exercises from your feet, hip, and other recordings every day, and my life has changed. You have helped me become a winner, a person who stands up every time I fall. I know there is going to be a solution. Physical has developed into an emotional state of mind. I now wake up knowing there is a life I can fully enjoy.
שלום אלפונס, לא תמיד אני אוהבת לעבוד עם הסרטונים שלך, מכל מיני סיבות שלאו דווקא קשורות אליך "זה לא אתה, זו אני" אבל סרטון זה שלך מציל את חיי כל פעם מחדש. המון תודה והערכה לך
Muito obrigado!!!! Ótimo vídeo...parabéns!
I'm 35 obese and finally have made the change to a raw fruit and vegetable diet, this has released toxins and have been feeling sick the past 2 days. I've been in bed for the past 2 days and now have real bad tightness of my lower back. I tried your exercises and i'm blow away with how much its made a difference. I will now do these before and after my daily walk. Thank you Feldenkraiswith Alfons!!
Bas C good work changing your diet. This is definitely the first step in feeling better. Don't think you need to limit yourself to raw foods though. The human body is built to handle cooked food very well. Try cooking some collard greens in chicken broth with onions and a little vinegar and soy sauce. This will make a very healthy cooked meal that will get you feeling better each day you eat it. Other things that go well with it are rice and beans, sweet potatoes, and turnips. The key thing to avoid is sugar and flour. These two things taste great but ruin the body. Best of luck to you!
Hope you're doing well my friend!
Bas C congratulations for taking care of yourself. Well done. Keep it gentle and be kind to self
Bas C ä
Stay focused.
You are the best. I've been creeping around for 2 months with acute back pain. This video really helps. Thank you..
just make sure to also work on your core stabilisation ... and harmonisation, as I explain in my mini series “principles of movement” :)
Thank you great moving for my builders back cheers 🙏🙏🙏😊😊😊👍👍👍
I keep coming back to this when I want my lower back to be nice and relaxed. 😊
This is great, thank you so much.
This video is great! I really felt a release in the lower back especially when i stand. This made me look further for feldenkrais for anterior pelvic tilt. It’s a huge problem with people today sitting too much. There are so many videos on correcting anterior pelvic tilt (APT) on TH-cam. But there was not a single video on feldenkrais for apt. If you made a routine for this is could help a lot of people! Thanks again for the lesson
Wonderful! Thank you.
This is a fantsatsic video for lower back tension. I've tried stretching, yoga, swimming etc and some of these things feel good but don't seem to make any difference to my lower back tension. This very simple and very effective - danke!
Awesome video. Thank you!
it really feels good
Wow! I did this and my back felt better instantly!! Thank u!
I've been to the chiro, Three doctors and one napra.....none of them did what you could, truly amazed! I fell a tear after 2 years of chronic low back pain, I have never felt this strong, finally back to doing Heavy lifts in the gym. If I ever are to meet you, I'll hug you.
Thanks for sharing. It is really effective.
Wonderful. Thank you
I do this exercise almost everyday and i feel my back much better. I do also the exercises for abdominal, with the big three of doctor Mcgill. Magnifico. Thanks Alfons for your beautiful work.
How is your back now?
These really helped me. Thanks.
Thank you so much. Very useful indeed.
Great exercises. Love it
It feels wonderful.💕
THANK YOU THANK YOU THANK YOU!!!
Thank you so much!
Great job Alfons, my back pain was immediately released after this. Best wishes and hugs :-)
+Maya Benami, and my evening blues was immediately lifted after seeing your comment! Very happy 😊
Your videos are amazing!! So helpful 😊
Honestly I cannot believe how this video has released the tension and tight feelings in my back. I usually stretch and it never releases. Thank you soooooooooo much!!!
+kimberly k , thank you for your feedback! I'm happy you feel better!! :-)
Definitely feels more aligned 👍🏻☘️
thank you!
I have been having terrible lower back trouble for years..went to a chiropractor for years, who advises to stretch, which I've done for 2 years, but keep reinjuring over and over.
So happy to discover your videos. I started doing this today...no more stretching.
Thank you so much, I am looking forward to strengthening my core...so that I can be in good shape to go out on the road. IThe video you recommend is what brought me to your videos. Thank you!
Thank you. Love love
Thank you! Really appreciated this, I still have tension but it helped a lot x
I felt so stiff this morning that I decided to follow a couple of your videos to ease up before I did my yoga. After I've done that, and felt the great feeling of calmness and ease in movement, I didn't want to get into yoga postures anymore. Well, not right away. Thank you Alfons for bringing awareness to the awareness of movement.))
j aime beaucoup ton travaille!!
Another good one thanks
Very interesting take on back relief. It sounds crazy but it works well.
Thank you.
Thank you so much i feel so much better god bless you
thank you so much for uploading this video. It really has helped me release tension in my lower back. You are a great teacher!
+eeleeakar, I also like this lesson! thank you :-)
Feldenkrais with Alfons like to
Never saw this before and these were great
Great exercises !!! Thanks so much !!!
you're very welcome ! :-)
I like this. Very helpful
Thanks a million 🇰🇿спасибо огромное!
Nice! thank you
Thank you this is really helping set me up for sleep when my back pain has been its worst
Hi Alfons, I like this post as I do all your posts :) and while doing the exercise is found it a little straining in the muscles keeping the knees in an upward position using the hands both for my arms and lower back. So I would like to add a tip. I have an elastic band and I used it binding them around the hands and support my knees made a world of difference!!
good idea! can use both. a cozy blanket wrapped around might work too?
I subscribed your channel and enjoyed your video thank you😀
Hi Alfons, I just found this gem of a lesson hidden away. I love it, so gentle and interesting, and fun as well as comforting. Makes me feel like a little kid rocking around on the floor and my whole back feels softer and more energised. I found the lesson when looking for something to help my husband with his back pain. For the first time he really listened to your instructions , and to me(!), and started to do the movements slowly and gently. It was pretty painful for him though. He felt better and better during the day afterwards and even did it again before bed. I'm still not sure what is best practice when it is so painful. Should he do the movements even smaller and slower? Or not at all till the pain is less? He can't lie with his legs long as it's too painful. Thanks for your wonderful videos. They have changed my life and that's why I encourage my husband to do them too. We're both over 70 now and he's realising that his body which has been so trouble free till now needs more care. Any recommendations for other videos for him to try? Go well Alfons!
Hallo Alfons, habe diese übung gerade gemacht, fühle mich echt besser, lieben dank✌️😘
Great mat.
Hi Alfons! Injured my back in the gym last weekend when squatting. Knife sharp pain and spasms in lower back. I am doing your routine now. The first days were really hard to sleep. Since I felt both sharp knife pain in lower back, spasms and pressure pain I looked up pressure pain in lower back and came to your channel.
I think in this situation you’re looking for stability in your lower spine, little movement there. I have a save workout routine video for this, and in addition the “getting better day by day” videos to integrate your back again into full body movements. I wish you a speedy recovery and all the best!
@@ImprovingAbility Thank you Alfons!
@@ImprovingAbility BTW Alfons where can I find your save workout routine for my problem you were mentioning? Thanks in advance.
Helped me alot ❤️
Hello Alfons!
how are you ?!
I am totally agree, stretching sometime is problématique when you are back and sacrum pain problem... Oh yes!!!
Your exo is very very good, the best I have ever see with your lesson ATM 430.
It release the entire back and it work à lot the deep abdomen and even the bottom:))
My leg is happy too with That exercice!
Thanks a lot.
This is great, thank you
Thankyou so much😭😭
Amazing
thank you so much this really helped 😁👍
sir, I am 64 having Rhuematoid arthritis . from the time I am following (for the past two weeks ) your video ( Not a day passes without your anyone of exercises) I find there is no stiffness in my body during night except knee pain. I am confident even that will be ok doing your videos . TKU ji. Namasthe.
Very nice! I‘m happy to hear about your improvements! Best of all, you‘re helping yourself! Keep going!
Thank you!!!!
This was amazzzzzzing!
I love you Alfons!!!! It's so simple. Feel me smiling!
Liked this one more showing the excercise less playing. Great!