Most Effective Back Pain Relief Feldenkrais Lesson
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- Опубликовано: 9 май 2019
- Doron is introducing here his favorite go-to lesson as a remedy for back pain. While it’s not necessarily a “formula” for relieving back pain, Doron has taught this lesson to hundreds of people who have benefitted from it. For starters, it’s worth mentioning the best kept secret of “lying on the side in a fetal position” as a way of managing back/spinal pain (as opposed to lying supine or prone).
The basic idea of the lesson is very simple - lie on your side, bend knees in front. Support your head comfortably, and start sliding your top long arm directly forward, hand resting on floor. The first constraint is: not bending the elbow! The movement comes from the rolling of your torso. Pay extra attention to the ribs under you and the ground forces that you are using to roll forward and back. Move very small. Gradually, notice the pelvis - can it stay quiet? The head - can it effortlessly move on its own, meaning - without the intention of moving it, simply as a consequence to the rolling of the upper thoracic. Please remember - if you’re in pain, this lesson is most effective when done extremely small, slow and gentle.
enjoy :)
I am a Feldenkrais practitioner and I gave the link of your video to my neighbor who had a back spasm. He had not background in Feldenkrais and did the practice a few times. He immediately got better and was litterally doing a happy dance when i saw him a few days later. I thought that would bring you a smile!
Thank you! That is so nice! Thanks for sharing :)
This is one of the best directions of ATM I have seen. Good job teaching about listening in movement.
Thank you so much!
Hello! Aldana from Argentina. You don't know how much I appreciate your videos. I've already done 3 videos of yours and my back pain disappeared !!!! I discovered Feldenkrais 2 weeks ago and my life is changing. Thanks life I can speak English and now I'm learning from your videos. Thanks for speaking slowly and clearly.
Thanks Aldana! That's so wonderful to hear. I am so happy it works so well for you. More than anything it's a wonderful testament to your self healing abilities. These lessons only work if you're taking over my teaching and learn to become your own teacher. It's such an amazing Discovery. And a creative process. And fun.. Learning to use your attention and make your own unique subtle discernments.
Adiós, Doron
Aldana Sancho is your back pain lower back? So this helped you after a couple of weeks? Thanks. Rita
Hi Doron! can you believe am practicing this lesson again! each time I. can not believe all the new things I feel and hear.Thank you for your wonderful and wise teaching! Dar
Thank you Darlene! You are so kind. Always makes me so happy to hear how you are continuing to explore deeper and deeper..
Brilliant presentation! I followed this video and my back pain completely disappeared. Your teaching style is terrific with slow, simple, easy to follow, clear instructions. I discovered Feldenkrais method four years ago and it has changed my life. Thanks for creating these helpful videos.
Thank you so much Joyce, what an inspiring comment. I'm so happy it's so useful for you! Please remember to give yourself some credit. After all, it narrows down to actually "doing it", and paying attention, and being mindful and gentle... You did it :)
Onwards..
Doron, this is very useful. Many thanks. More please.
Glad it's so useful! Thanks John! Doron
Wonderfully explained and leaded. Thank you so much for providing us these helpful videos. You are awesome!
Thank you Joyce! Made my day, I appreciate this so much! :)
Simple and very helpful. Thank you Doron.
Thank you נעמה!
שמח שזה עוזר! דורון
Thank you for sharing this important part of Feldenkrais technique. Blessings to all.
Tank you Paola!! :)
Absolutely brilliant! Thanks so much 💕
Thank you, Glad you liked it!
I love this one. It's always amazing to me how the smallest movement can be so effective.
Thank you so much Patricia.
Thank you BIG time! I fell on my back 1month and 3 weeks ago and broke my T-8. This helps relax my back and your clear explanations are VERY helpful! I look forward to learning more!
Thank you Natala! Hope you get better, heal and improve soon.
Doron
Once I connected with my spine the relief was instant! I just can't thank you enough! 🙏🙏🙏🙏👍🙃🙂🙂🙂🙂
Thank you Paola! That is so great! And thanks for sharing, you made my day!
Thankyou very much!
After ages coming back to this genious method. Will happily follow you. Toda raba
Toda Eyal! Glad you do. Enjoy!
Doron
Thank you so much for sharing your expertise so clearly, yet with such gentle care 🙏
Thanks so much Maria :)
Doron
Thank you!
You're welcome 🙏
great lesson. Thank you.
You are welcome! Thank you!
Great video! 😊
Thank you so much Kristen! 🙂
Thanks. I LL let my mum try this one
very good explanation, i usually don't find explanations for the movements, differentiating between shoulder and upper torso
Thanks Sue!
Thank you
You are welcome :)
Good one so very simple and relaxing 😊
Thank you! 😊 Glad you liked it.
thank you i couldn't find a way to stretch my shoulder until now
Glad it helped!
Thank you for the video. I like to put a pillow in between my knees, somehow it seems to relax the lower back more. I have this long yoga pillow, which also supports my feet. You think it's a good idea?
Of course, Frans. If you're more comfortable, more safe with the pillows between the knees and feet then why not! And if you want to explore it further, you can vary the softness/firmness, as well as the thickness of the pillows from time to time. You could also sometimes find that placing a pillow only between your knees might suffice, and other times you may want it between the feet AND the knees.
How can you come back to the same lesson multiple tines as a "beginner"? Exploring it open mindedly! Revealing deeper layers. (In contrast to exercising the exact same movement or action repeatedly.)
Bottom line: you're already taking over the teaching/learning process. You begin to play with variations. That's great!
Onward and upward!
Doron
תודה רבה דורון. כל כך שמחה שגיליתי אותך . תרגלתי פלדנקרייז אבל הרגשתי שאני עושה משהו לא נכון. ההסברים שלך גרמו לי להבין חלק מהשגיאות .
אחרי שנים של סגידה למטרה, פתאום הדרך היא החשובה. זה דורש הרבה תרגול, אבל בזכותך, התרגול נעים ולא מכאיב.
איזה כיף לשמוע :) שימחת אותי!!
נשמע שאת ממש במקום טוב. אפשר בעדינות ובסבלנות להשיג הישגים מרשימים... תודה, דורון
Hello sir , i feel comfortable for a while after i doing this , but i want to know how about the other side, is that mean one side is enough? 🙏
One side is great. And every time you do it it's different! New. More listening to yourself.. of course two side work too. As long as you pay more attention to the uniqueness of each side, rather than try and equallize them.
Would this exercise help with sciatic pain. I have a sciatic nerve flare up right now I am in so much pain.
Thankyou in advance.
It may help. I hope it does. It's very hard to tell remotely though, without knowing more about your unique organization and challenges. And since you're experiencing a flare-up right now, please be very gentle. Please use extremely slow and small movements (safer and more effective!) Might be safest to do it in bed. And not for too long, possibly just a few minutes at a time. Hope this helps!
Doron
Is this appropriate for any kind of back pain? Mine comes up in the center of my spine just slightly below my shoulder blades as the day progresses (during my hour long brisk walks or during prolonged standing). Laying on my back on the floor with knees bent or pulled up to my chest seems to provide relief, but it is short-lived.
Would you, please, kindly recommend a few effective exercises or refer me to the appropriate videos on your Chanel to combat what I described above?
Thank you much in advance.
If lying on your side is truly comfortable, than this can be very effective. BUT -- only extremely tiny, and slow movements. An even safer way for you may be to lie in the same position, on your side, but to roll forward and back with the pelvis rather then at the shoulder girdle. And again, this has to be super slow, tiny, and gentle. Please keep in mind that if you don't have much experience with "extremely slow and small movements", it can be very challenging. In other words, practice to learn to do it YOUR way.
The general idea is to work AWAY from your pain or complaint. To NOT directly try and correct or fix it. There are many many other sequences of mini lessons that may come in handy to help with your pain or to help with overall improvement, rather than only focus on your middle back pain. It may begin a process of transformation that will surprise you :)
Best, Doron
We need to move our spine also with the movement of hands ?
I recommend to focus on the ease and softness and simplicity of the movement. Of course the spine is included, whether you like it or not, but it's not necessary to emphasize the focus on the spine. And if you like to focus on the spine's movement, that's fine, but practice shifting your attention from place to place. Remain curious. That would keep you improving forever...
🌹🌹🌹🌹🌹🌹
Sir i m having low back stiffness and heavyness at my low back and hips area last from 2 years.i cant sit for more times.
No pain in my case
Pls suggest me something?
Hi Pardeep. I would need to know more about you to suggest what to do. The safest simplest thing I can tell you now is to please be gentle, make sure you are comfortable when you explore these type processes.
Best,
Doron
Hello sir, I am have a mild scoliosis can i do your exercises
The question is not IF you can do them. The question is HOW you do them. Or maybe the more important question is "how YOU do them?" Does that make sense?
Can't do this with chronic shoulder bursitis
Each person is different, each with unique limitations and and abilities.. Must always be open to modify.
Is there a name or number for this movement?
It's called "rolling in the side". Not an official name. Since there are so many variations to this movement.
If one is in pain when lying on one's side before starting the lesson, how does one modify the position? You need to address this issue because without explaining how to modify, one cannot do the lesson at all.
Great question. In general, you want to look for comfort as you work through this lesson. So more specifically, what is uncomfortable for you while lying on your side? The hip joint? The shoulder? The support under your head? Is the surface you are lying on too hard? Some people can't lie on their side on the floor (or on a mat.) Some people do this lesson in bed, or on a softer mat. This process is key in every lesson. Searching for comfort, scanning and noticing. Resting frequently. Moving slow.
Thanks again for the question. Doron