7 Balance Exercises You Need to Know | Feldenkrais style
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- Опубликовано: 1 авг 2024
- Using the Feldenkrais Method, Bones for Life and Integral Human Gait theory, Cynthia Allen, a Feldenkrais practitioner and senior trainer in Movement Intelligence provides seven easy exercises for improving balance that you can do at home.
Timestamps:
0:00 - Start
0:33 - Balance Improvement Tip #1: Barefoot exercising.
1:03 - Balance Improvement Tip #2: Wear toe socks while exercising.
1:33 - Balance Improvement Tip #3: Practice walking a line.
1:58 - Balance Improvement Tip #4: Practice walking an imaginary line that is two by four.
2:36 - Balance Improvement Tip #5: Practice walking an imaginary line that is two inch by four inch piece of lumber with eyes closed.
3:08 - Balance Improvement Tip #6: Practice to learn wait shift off of onto one foot, pick up the other foot, you land on the foot and then you press up through it.
4:52 - Balance Improvement Tip #7: Get up and down from the floor.
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Connect with Cynthia Allen on Social Media:
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Thank you! At 80 years, being able to balance is so important>
You are welcome!
@@Futurelifenow😅😅
I really appreciate your advice about using the wall to protect you from actually falling. Love that! Great Job. Glad I stayed to see that important part. Will use this. Thank you.
Glad you found some useful bits!
Good,clear voice and good tips but need more exercises.thank you.
I am so happy to hear you say
"go barefoot"!! I've been trying to tell people for years that the modern thick soled, non bending, raised heals are not how we are created and they're terrible for you!!! If I has continued to where such shoes I would be crippled by now!! My feet were in such pain I thought I was headed for a wheelchair!
Good for you for taking charge of your feet! And for spreading the word on feet and shoes.
As always, clear and excellent guidance and teaching from Cynthia Allen. I love the simplicity of this video. Cynthia teaches us that improving our balance doesn't have to take hours every day.
Wow, thank you!
I also do walking the line in my practice. Love it! We call it the Pirate Plank . Thanks Cynthia!
Minds work alike. Of course Moshe mentioned this in I think Awareness Through Movement. I have done quite a lot with it in private practice and in the Gait for Wild Human Potential workshops. Thank you for watching and commenting Margaret. ~ Cynthia
Future Life Now
Thanks
Thanks alot Madame for this beautiful video it's really helpful and it's the video that I was always looking for and finally today I got to see it. Thanks once again dear God Bless you.
I was searching for this video because I broke my Femur so it's really hard for me to get my balance back while I'm walking therefore I was searching for something to help me out with my Balance and finally I got to see your video dear. Hopefully it gonna help me to have my balance again as before🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿
Boy Cynthia you are really fantastic! Thank you so much for these videosa
Thank you Rita! - Cynthia
Thank you Cynthia! Great simple and clear lessons!
So glad you find it worthy! Thanks for watching and comments. (sorry I am just now seeing your comment.) ~ Cynthia
I tried. The one with 2/4 with the eyes closed were the most challenging. I have to do these more often. Thank you.
Glad you found the explorations valuable!
Sambista Nega do Samba 0
Sambista Nega do Samba (9
You are amazing and creative - I learn a lot from you. I am so happy I found you and your knowledge and way to tell all of us about movements - THANK YOU❣️
How nice to read such a warm comment. I'm excited for all you are going to learn!
Crochet valentines bear the crochet cord
Thank you for sharing such good information. I fall occasionally and this is going to help. I’m going to practice. 😊
Glad to help.
Great tips,
Thank you for these tips...they start easy, and get a little more difficult...
Glad you like them!
I liked the suggestion to practice spiraling down and then back up, tuck and roll. TKU
Yes!
Future Life No
and for people who cannot do that?
@@dawnmaclear3388 How about working on getting there, over time, or doing what you can do within your own strength/range of motion
@@eo4wellness not in those shoes
I am 57 and I am walking barefoot all my life... love it.
great strategy
do you wear socks?
Thank you for your videos. Just found you. Not sure how much I can do at 82, after a couple years of inactivity. I'll do what I can. Anything is better than nothing.
Yes. Do a little each day. It's makes a big difference.
thank you....so great for me & my students!
You are welcome. I am glad you can pass it on.
molto interessante
exactly what I need, Thank you!
Glad you are finding it helpful Mary. ~Cynthia Allen
Yes.. Me too
EXCELLENT. thank you
Glad you found it useful.
Thank you for all your tips. I have just discovered Feldenkrais !!!!
Wonderful! 🙂
Great exercises.Thank you very much for posting.
+Roy Alfonso Thanks Roy. Glad you are finding them useful.
Excellent!!
Thank you! Cheers! 🙂
Thank you very much for this excellent video .
It so very important for fall prevention.
You're welcome Shanti. Glad it was helpful for you 🙂
Don't exactly have ballance issues, but loved the exercises. I finished up on the floor doing the spiral movements with my cat. It turned into a great workout and lots of fun.. I have just found your videos. So pleased. Lots of love from Ireland. Tine
This is great to know and we thank you for the love. 🙂
Your body look in balance! Thanks!
Great Advice...thank you
You're welcome!
Just discovered this, have been follows you for a long time. Will use with my WholeMind Holistic dementia prevention clients so important to remain able.
Glad to have you following me and finding something you can use. Keep up the good work in dementia prevention! - Cynthia
Very helpful. Thank you.
You're welcome! 🙂
This is excellent thank you
You're welcome
I have balance issues resulting from a cervical spinal stenosis. I found these tips very useful. Thank you.
Glad it was helpful Peter! 😊
Thank you. ❤️
You are so welcome 😊
Love your tips especially the last one. Thanks.
leena munge Glad you are finding them useful.
Easy but helps. Fantastic
Glad to hear it! - Cynthia
very helpful show which can help the old such. me.
That is great to hear! ~ Cynthia Allen
Thank you.
You're welcome!
Prevention better than cure..thank you for (caring and) sharing
Nigel Boon It sure is. Thanks for watching and commenting.
Good balance exercises. You have a nice voice.
Thank you!
This is very helpful. Thank you.
You are welcome!
You are welcome!
Tip no 7 very interesting
I have secondary progressive MS and these exercises are really useful for maintaining my balance
Vivien - I'm glad you found this useful. I'm hosting an online Summit and one of the topics will be using the Feldenkrais Method with MS. It's free and you can sign up at www.feldenkraissummit.com
Good exercises and good tips.
Glad you like them! 🙂
Thank you 👍😊🌺
Thank you!
You're welcome! 🙂
@@Futurelifenow I pray I don't get woozier. Appreciate your help.
good job.
Thank you Kitty!
I'm 61 so I'm not that old. But as a one time athlete who always had great Balance I've notice the last couple of years that I have some unsteadiness. I can't stand on one foot steadily anymore for one. Also when we had a clear night the other night my wife said look at all of the stars! So I looked up and immediately lost my balance! I was shocked! And the "2x4", I do ok on that with eyes open, but it's weird, I do better going backwards lol!
It takes purposeful engagement with balance and in unique ways to keep it going. I tired of the idea that standing on one leg is going to be enough but it is a great way to "test" how we are doing.
As we age and do less varied movements, we tend to use our eyes to create balance. But we want the entire system to know about righting itself with ease. It sounds like when you looked up, your head moved but the rest of your body didn't know how to accommodate that change.
And it is funny that you walk the "2x4" backwards better than forwards. Keep exploring! ~ Cynthia
T
seattwa
@@joancreighton8926 χ
growing up in Fla we lived barefoot, but as we get older it's harder on the feet, hips and legs. I love walking in the grass whenever possible.
Certainly true for some people but not for all. And why is a big question. I suspect it has to do with how little movement we get as our lifestyle becomes more staid.
Balance is so crucial for people with #Parkinson's. I will be sure to share these lessons with my clients. Many of them find Feldenkrais to be one of the easiest ways to improve their walking
Thank you Holly for watching and commenting! I know you do great work with your clients. (sorry I am just now seeing this comment.)
Parkinson's Wellness with Holly Bonasera c
You are in good hands with Holly!
Parkinson's Wellness with Holly Bonase
Parkinson's Wellness with Holly Bonasera bchhh
Very helpful
Glad to hear that
Thank you for your generous and accessible instruction!
You're welcome!
Thank you
You are very welcome.
ty it realy help
Wonderful!
This is great will incorporate in my SS classes..thank you
Great!
I will try these for post brain injury
That is great Aminah. I have a free offering right now. futurelifenow.com/taste You will find some helpful short videos in there too.
Thank you balance got better the next I was walking
You are welcome and we are glad you are improving! Keep it up! 🙂
Hard though with bad hips ( both) and knees. Some days better than others. Sometimes can and sometimes not so well at it. Guess at 68 it may be normal, but if no arthritis or cartilage problems it would not be any problem at all!
Someone we need to start with other lessons. I just released a new one sitting in a chair that would be a good place to begin. Surf my channel and see what you find! - Cynthia
Am 72yrs, have 2 replaced hips (due to arthritis-joint degeneration). I found the low-no movement makes life harder. It is necessary to move as much as possible for heart health and joint health. - Carolyn
I was thinking on your spiral up/down movement. Many American public toilet stalls should be widened. The closeness of the stall door and placement of toilet paper roll holder, often make that type movement hard to do. The challenged/wheelchair stall, which is one of many stalls, allows for it. But not the typical stalls.
Maybe spiral movement thinking should be considered when these( public) toilets are designed.
Ah, well they are trying to get by with the least amount is space as possible. Every square foot is costly real estate. I teach different techniques for spaces and situations like that. Key is teaching people to be adaptive so create their own solutions for whatever life throws them -- another variation of good balance. :-) ~ Cynthia
You are my new favorite! Please tell ne what those shoes are because my great Brooks running shoes I think are too high and they make me trip on carpeting. I need shoes that are good for balance because I was diagnosed as a "fall risk"! Thank you! Great tip on barefoot!
Glad to be your new favorite. I currently recommend Altra running shoes to most people. They had a variety of minimal to moderate support with little toe or heel lift. However, besides shoes, it sounds like you need someone to work with you on foot drop and how your leg swings through from your ribcage. If there is a Feldenkrais practitioner near you, I recommend you see one. Feldenkrais.com or contact me for an online private video session if no one is close to you. To your good balance and walking! - Cynthia
I like Altra's.
i would like a class on balance from zoom. I live in Australia I love your class.
I will be teaching a balance class today- if you wish to check it out. www.yogawitholga.net/book-online
Excellent
Thanks
excellent!!Thank you!!!!
Glad you enjoyed! ~ Cynthia
My arm and leg seem to be loosing
Strength..so Im always looking for
exercise programs to help
Great tips! Thanks for sharing!
Thanks for watching! 🙂
I have had a semi-circular canal surgically plugged and just started vestibular rehab. Is it possible to regain normal balance, or will I always have problems with it?
I am not familiar with that procedure but there is always more potential than we realize. If after your rehab, you are still having trouble find a Feldenkrais practitioner. We work very differently and may be able to help you get further improvement. But do your rehab first.
I'm working on internal snapping hip. My illiopsoas is confused. Also the right side has anterior fermoral nerve entrapment. When I do the side lunge with arm reach over, thwre is a lot of funky stuff going on with tendons/ligaments/muscles. I should this stuff to PT's and they are clueless. MRI shows good joint etc. Seems difficult to get past stretching. Just makes me sore. Some things getting better. But I spend a lot of time popping stuff back into place. I need lots of help
That sounds challenging. I think you could benefit from private Feldenkrais sessions. You can look for a practitioner where you live at Feldenkrais.com I might be able to help you with online sessions but I think you would get best results with with in person sessions.
That’s good! I like the spiraling falling & getting up. However I have an arthritic left knee that doesn’t even bend 45 degrees. How can I fall down and get up without hurting my knee & self?
Thanks for commenting. You will benefit most from some personalized sessions with a Feldenkrais Practitioner. You can search for one in your area at Feldenkrais.com
This is very informative! Thank you Cynthia Allen, I may contact you for assist.
You're welcome Joan! 🙂. Sure, you may contact me at support@futurelifenow.com anytime 🙂
Also good for cancer survivors recuperating from chemo-brain!
Absolutely! Thanks for sharing.
I had to learn to walk
Cancer very bad🙁
Be very good if you could use sub titles as I am deaf and can’t hear what is being ,otherwise a splendid service with a vast arrange of useful excercises
Which is most helpful .Thank you and very well done
Have you tried the closed captions provided by RUclips? It is the cc at the bottom of the video screen
Thank you. I have pelvic symphysis which occurred since after childbirth. Which is 9 months now.
Right now trying to get stability with this exercise recommended by my physiotherapists but the pains won't let me.
Pls, what exercises can you recommend for me..
Becky - I'm sorry to hear of your challenge. I highly recommend you find a Feldenkrais practitioner to work with. Also search our channel for the topic of pain. I have a video with 3 exercises in it that can help with pain. - Cynthia
I had a 10pd 12oz baby that hurt my hip on the way out, I still walk with a limp.
And since there has been a few bumps along the way to make me mad like tripping over a speed bump. I trying get out of someone way, A couple of weeks ago someone in the store smash me in between 2 basket, so people watch out I'am going start getting even. also got hit with a wheel chair at work.
Can I use this method if I have had total knee replacement on both knees get up my knees have a hard time bending the spiral method will I really be able to up I also weigh 200 lbs please help me very afraid of falling and can’t get up
If you can spin on the balls of your feet, the method is safe with two total knee replacements. You do need around 110% of flexion (bending) in the knees to use this method. Your weight should not be the major issue unless you are shorter as well and then that could be an additional item to work with. We wish you well in your experiments on finding safer and easier ways to get up and down.
do you have suggestions for folks with leg length discrepancy? i have over an inch, so barefooting gives me igor gait.
With an inch difference, it is important that you keep shoes on. However, you can work to keep your feet supple in sitting rolling your foot over a ball or roller. Also search my channel for Toe Twiddling. Good hints in that video.
Great
Thank you! 🙂🙂
Thanks...good information on how to improve balance. Isn't there more to balance, like tightening the core, pulling stomach in, etc.? Interesting, because your posture seems to need improvement - like shoulders are not back and there is a some slumping.
Feldenkrais work is more about easy, versatile movement, not symmetry. or erect-ness. And I doubt Moshe would ever tell someone to pull in her stomach or tighten anything.
Your personality seems to need some improvement.
@@mdimp1468 Not sure whom you are talking to...
@@oolala53 to the person who posted the original comment, the woman who said “your posture seems to need improvement.” I thought improvement was needed elsewhere.
Hello Cynthia, are you authorized to train for these exercises for seniors? If yes, what have to do to obtain this? It is an national or international Authority? I ask you because I live in Romania, where this practice is not regularized.Many thanks, Mihaela
Hi Mihaela - I am a Senior Training in Movement Intelligence and am able to certify people in the Bones for Life work. Movement Intelligence is international but if I were doing your certification it would be through our U.S. organization because that is where my certification is held. I am also a Feldenkrais practitioner. So I can put together good workshops for people. There may be places in Europe you can travel to for training or you could look to host your own training with me (or someone else). - Cynthia
hullo- ty for this- sharing to Ashford Fitness Society on fb
Share away!
beautiful video and explanation from a beautiful person
Thank you! 🙂
traducir por favor
This is hard for me because I've had a kidney transplant and the medications I take, make me unsteady. I really like the tip about the toe socks though. I think I'll get some. Because I'm always barefoot in the house or wearing slipper socks.👍
Medications can cause challenges. Start with the easier items. To practice walking the line, use some trekking poles. They are great for walking in general.
@@Futurelifenow thanks for the tip. 👍
What can you do if you have neuropathy in both feet?
You would probably benefit from working with a Feldenkrais practitioner, but here is a video that can be helpful as well. ruclips.net/video/XW3ocT5Sn-E/видео.html Cynthia
Tai chi is your friend
compared to what?
I would fall over as soon as I close my eyes - got MS - so what do I do?
John - Sorry for the delay. This comment was hidden from my view. But I have found it now. Closing eyes is considered a high level of balance. You want to work with improving your balance with your eyes open and get very skillful at that. Then you could start to play in sitting with your eyes closed and moving a tiny bit forward and back or left and right. With MS, often the spine, ribs, and ankles/feet become stiff. Reminding these areas that they can move is vital. I have a lot more short videos and audios that address this issue in my subscription service. Let me know and I will forward that link to you. Also if you want to referral to a Feldenkrais practitioner, tell me where you live and I will see if I can get you connected. ~ Cynthia
Thanks Cynthia, I've now subscribed. Also would be grateful for the local info, my postcode is BB6 8HD. John
What country is that John?
Ah. UK
I will figure out how to connect you in the UK. Here is my paid (but reasonably priced) subscription service. futurelifenow.com/feldenkrais-online/ More later.
i dont know what you mean when you say walk 2 by 4.? could you please explain. thanks for the video.
Thanks for asking. I guess I am an American farm girl and forgot that this term might not be familiar to all. A 2x4 refers to a piece of lumber that is about 4 inches wide and 2 inches deep and 8 or more feet long. It is like walking a very small balance beam--close to ground instead of elevated and yet enough to surprise a person's balance center.
thanks i have laminate flooring i will try that. i tried to sit down with the spiral and could not do it. i was fit once upon a time and illness took over but i will get back there again. thanks so much for this video and the explanation.im in uk. 🤗
Absolutely you can get back there again. I have a on-line service by the way. If these kinds of videos and movements are helpful to you, check it out at futurelifenow.com/feldenkrais-online/
thanks friend she told me.
Gemma
what do you mean by 2 by 4?
A 2x4 is a piece of lumber used as a stud in American housing. It is approximately 2 inches deep by 4 inches wide and 8 foot long. 🙂
Great video! Thanks. BTW your left shoulder is a little higher than the right. Maybe you know this already, though.
You're right! Thanks for the comment.
Dr,sneha
You need to know the balance
Duke Minister NatWest balance
Do the toe socks need to have grippy soles?
Not at all. Wear what is comfortable and safe.
Go barefoot...or w/socks (toe socks)...member those ?
Thank you!!! I NEED to improve muy balance... One question... do practicing improves the balance? Someon please tell me. It is actually scary to see that my balance is far from good.
Marina - I am glad you are enjoying the video. Yes practicing these things will improve your balance. Before you do the exercises I have listed, stand and feel your balance. Walk a little and rate your balance. Then after you do the exercises, again stand and feel your balance. Walk and little and rate your balance. When you compare the before and after, I believe you will be able to tell you are already improving.
Future Life Now
@@Futurelifenow l change the page
What do you mean a line 2by 4 ?
It's a piece of lumber used for framing walls in houses. Refers to 2" by 4" and usually 8 to 10 feet long.
What's 2/4
Sareeka Katkuri A 2x4 is a piece of lumber used in buildings. It is usually 2 inches deep, 4 inches wide and I purchase them 8 foot long. Hope that helps. - Cynthia
Future Life Now
what is two by four?
It is a piece of lumber for buildings, usually used as a stud in walls that used to be 2 in x4 in.
Whats a 2 by 4?
A 2x4 is a piece of lumber used as a stud in American housing. It is approximately 2 in deep by 4 inches wide and 8 foot long.
are these lessons or exercises
Way too short to be lessons in the classic Feldenkrais sense.
how can i sign up for skype sessions?
Nevin - email me at CynthiaAllen@futurelifenow.com.We will get them set-up.
Do you get paid for these sessions?
Yes. I can do a short consultation for free but otherwise session are paid by you. We can discuss details by email.
OK
Always start with shoes!!! and gradually gain ankle strength.
Walking a straight line, heal to toe, is a very advanced and almost impossible for a balance challenged person. This instructor begins her instruction where most starting exercises end. C'mon, get real and start where most balanced challenged people are at.
Robert Brooks do you have correct information, or just not like her?
Fold and role
Absolutely!
Impossible for me to go barefoot for me. I just suffer from horrible plantar fasciitis that most shoes hurt my feet and try walking barefoot is too painful =(
Sorry to hear that. There are other things you can do besides going barefoot so no worries.
@@Futurelifenow Thanks for your reply =). What are examples for other things?
Focus on the other six items in the video--even the toe socks. Then with with freeing up your low back and thoracic spine. I'll post a link for that below.
ruclips.net/video/HYQvyyVuTgs/видео.html
@@Futurelifenow Wonderful. Thank you so much x
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