In Feldenkrais movements if you are experiencing pain halve the range of the movement until you can do the movement in the pain free range. The movements should be quiet and slow

Disclaimer

DROP KNEE ROTATING

This series of exercises benefits the whole body, coordinating the muscles of the front and back. In parts 2 and 3 the abdominal muscles are alternately strengthened and stretched, and taught to coordinate with the back muscles. The next  exercises relax the upper back and exercise 6 strengthens the abdominal muscles whilst releasing the muscles of the upper back.

  1. Lie on your back on the floor, stretch out your legs, close your eyes and notice how your back is lying on the floor. Notice where your lumbar arch starts and finishes, notice if the buttocks feel even on the floor, notice which ribs contact the floor and do they feel even.

  2. Slowly draw up your right foot so that your knee is balanced above your foot, then draw up the left foot and balance your left knee over the left foot. Cross your right leg over the left, resting your right ankle on the left knee or thigh. Slowly allow your right knee to sink towards the floor on the right, your left buttock will rise off the floor. Return your right leg to the neutral position, repeat this movement a number of times, you may be able to feel your left shoulder lifting from the the ground as you reach the end of the downward movement of the knee. After completing 4 or 5 movements start to add breathing, breath in as your leg goes down and out as it comes up. Repeat 15-25 times.

  3. Relaxation - Stretch out your legs, close your eyes and notice how your back is lying on the floor. Notice where your lumbar arch starts and finishes, notice if the buttocks feel even on the floor, notice which ribs contact the floor and do they feel even. After a short rest draw your legs up one at a time and continue with the next movement.

  4. Repeat 2. crossing your legs in the opposite direction.

  5. Repeat 3. Relaxation.

  6. Interlock your fingers behind your head so that your elbows are out to the side. As you breath in raise your head, and elbows from the floor. As you breathe out allow your head and shoulders relax back to lie on the floor. This is not stomach crunches, it\\\'s a breathing exercise, the movement starts when the breath starts and finishes when the breath finishes. The breath should be slightly deeper than normal and slower. If you feel dizzy you may be breathing too deeply or too fast and causing hyper ventilation, try modifying the speed or depth of breath. Repeat 15-25 times.

  7. Repeat 3. Relaxation

  8. Reach out in front of yourself and place the palms of your hands together, keeping the palms stuck together move your hands slowly from one side to the other. Stop the sideways movement just before the elbow of the side to which you are moving starts to want to bend. Find yourself a comfortable breathing pattern for this movement. Repeat 15-25 times.

  9. Repeat 3. Relaxation

  10. Take your right hand and put it under your left arm pit so that your fingers can touch your left shoulder blade. Take your left hand and try and put your fingers onto your right shoulder blade. Now rather than turning your body, use your right hand to draw your left shoulder blade away from the floor, your trunk will rotate to the right. Try and fit your breathing in with this movement. Repeat 15-25 times.

  11. Repeat 3. Relaxation

  12. Do you remember what your head was doing in 10? Was it still, was it moving in the same direction as your body? This time repeat 10 with 3 variations, with your head staring at a point on the ceiling, moving in the same direction as your body, moving in the opposite direction, do 10 movements of each and notice if the movement becomes harder or easier with each variation.

  13. Repeat 3. Relaxation

  14. Combine step 2 and 6 to bring everything together, cross your legs at the ankle and interlock your fingers behind your head. Let your legs sink to the side of the supported leg, then on the out breath raise the legs and bring the head and elbows off the floor. On the in breath the elbows and head, and legs sinks down towards the floor. Repeat 15 – 25 times.

Hits: 486