Open the gate....and let the learning begin!

   
    During my journey as a Feldenkrais Practitioner, I have had the opportunity to teach to a wide variety of populations in many different and sometimes challenging environments. One of my favorite experiences took place two years ago, when I was invited to teach a workshop for a friend of mine who was also a psychologist who specialized in Equine Therapy.

    It sounded interesting as well as intriguing, so I agreed, even though I reminded my friend that I have very little (if any) experience with horses. He assured me that it didn't matter; he simply wanted me to give a workshop to a small group of his colleagues regarding Feldenkrais. Okey-dokey. Now that is a subject I am comfortable with and have some experience.

    I met the group at my friend's ranch high in the Rocky Mountains. What a perfect learning environment! I guided them through two Awareness Through Movement(R) lessons. After the lessons, we had a discussion regarding our experience as well as how the Method could be applied to the practice of psychology. It was great, and the workshop had concluded. Or so I thought.

    Just when I was gathering up my materials and about to make a graceful exit, I got a surprise. A really big surprise. My friend announced that we were going to take the workshop to the horses. Giddy up. I hadn't planned on that little development. I love animals. I love all animals, including horses. I just prefer to admire them from a distance.

    My apprehension about getting up front and personal with horses was exacerbated by the knowledge that I know nothing about horses except that they are big. I was way out of my league, and I simply didn't know what to do with them. What in the world did this have to do with Feldenkrais, anyway? Since my friend was a highly trained therapist, he was acutely aware of my discomfort, but he erroneously thought I was afraid of the horses. Okay, so maybe he was half right.

    In an attempt to reassure me, he said, "You'll love Jake. He's a really gentle horse. Just don't stand directly behind him, because he'll kick you. And don't let him butt you with his head, because he'll knock you flat. After all, his head weighs twice as much as you do." For some reason, I did not feel reassured. Now I had even more to worry about above and beyond my ineptitude and inexperience with these huge, beautiful beasts.

    I looked for a way out, but there is no back door at a ranch. I took a deep breath and reluctantly followed the small entourage through the gate. Three horses walked toward us, and the biggest one made a bee line right to me. I involuntarily stepped backwards. He stepped forward. We repeated this little routine until I ran out of room and he had me cornered. To take one more step back would have put me up against the electrical fence that I had also been warned about. The horse lowered his head. Uh-oh, here comes the head butt.

    I braced myself. But instead of knocking me over, Jake gently nudged me with his head several times until I finally reached up to pet him. He solemnly looked into my eyes and I felt my nerves and my heart melt. I started to pet him and he pressed his enormous head against my arm, just enough pressure to give me the equivalent of a horse hug, but not enough to knock me over or into the electrical fence. What a sweetheart!

    Satisfied that I was now at ease, Jake backed away and gave me a look. It was time to get to work. I swear he was winking at me. Suddenly I knew exactly what to do and how to progress the lessons and apply it to the horses. A magical transformation took place within me, and information just effortlessly flowed out. I don't know where it came from. I never faltered, and a few times I noticed Jake looking at me and nodding his head. That's when it hit me; which one of us was teaching the class? Suffice it to say, it was a collaborative effort.

    When we were done, I was simply overwhelmed by the experience, and so grateful that I walked through that gate and discovered what was on the other side. I knew I had a new best friend for life. I was even rewarded with horse kisses at the end of the day, which was certainly another new experience for me.

    I said goodbye and drove down the mountain toward home with the smell of horses filling the car, and I had plenty of time to reflect back on that remarkable afternoon of teaching and learning. What a shame it would have been if I had given in to my insecurities and stood on the other side of the gate that day.

    The point is, sometimes you just have to through caution to the wind, step through the gate and see what's on the other side. You never know what experiences are waiting for you. You may even make a new friend or two along the way. I still get all warm and fuzzy when I remember that day and I think about the magic of being with the horses, especially Jake, my new BFF.

    Most of all, I keep returning to the same question that pops into my head after a rich and rewarding teaching experience. Am I learning to teach, or teaching to learn? I'm pretty sure it's a little bit of both. What do you think? 

Be healthy!
Cheryl Ilov, PT

The Feldenkrais Method(R)....the science and the magic.

   I am passionate about Feldenkrais, and I love being a Feldenkrais Practitioner. My greatest reward is witnessing the magic of this method as it helps my clients improve the quality of their lives. However, my greatest challenge is trying to explain what Feldenkrais is, how it works, and why it is so effective.

    Feldenkrais is not magic; it's science, and is based on the scientific principle of neuroplasticity. Neuroplasticity means that we are able to change and learn new things during the course of our entire lifetime. I don't mean the kind of learning that we get from a book, or the kind of learning that we get from school. It's the kind of learning that takes place deep in our nervous system, and it is more of a visceral, organic type of learning that changes our neural pathways, strengthens our neural connections, and actually grows more nerve tissue in our brain.

    Feldenkrais uses the concept of neuroplasticity to access our nervous system in a very gentle but powerful way, through movement. Feldenkrais lessons gently interrupt current patterns and habits through movement explorations, thus allowing for new patterns to emerge. The learning and integration of new patterns are not limited to just movement, but include moving, sensing, thinking and feeling as well.

    What does this mean to you? Perhaps you have chronic back, neck or joint pain. You may have habitual patterns of moving, standing and sitting that may not only be exacerbating your pain, but actually may be causing it in the first place. The Feldenkrais Method(R) can help you discover new movement patterns through your own experience of the movement lessons.

    With Feldenkrais, you can eliminate aches and pains, improve your flexibility, posture, and balance. You can discover new ways of moving effortlessly and more efficiently. You will be able to improve your proficiency in all of your functional and recreational activities, regardless of your age and current level of function.

    It does sound like magic, doesn't it? It is, and it isn't. It is the science of neuroplasticity, and the magic of our nervous system to discover our inner wisdom and realize our full potential. I don't know about you, but it feels like magic to me. The magic of the Feldenkrais Method and the science of neuroplasticity.

Be healthy!
Cheryl Ilov, PT, GCFP

Free your neck...

    I remembered this helpful tip when I strained my neck last week. Give it a try and see if it can help you, too. For the sake of simplicity, I will give instructions for working with the left side of your neck. However, feel free to turn the directions around to work with the right side if you wish.

    1) Sit on the edge of a firm chair with your feet on the floor. Slowly and gently turn your head side to side. Notice how far you can easily turn without stress, strain, or the feeling of tension. Pay attention at what point the tissues of your neck begin to tell you to stop moving. Do not go beyond that point.

    2) Take your right arm across your chest and place your right hand gently on the left side of your neck. Keep your thumb together with your fingers. Gently explore the soft tissue of your neck and shoulder. Don't press or dig into the tissues. Experience the sensation of your hand touching your neck and your neck touching your hand. Take the time to allow your hand to fully connect with your neck and shoulder. Explore the size, shape and contours of your neck and shoulder. Lower your arm. Stop and rest.

    3) Place your right hand to the left side of your neck. Gently lift your shoulder toward your ear and lower your shoulder back down. Slowly, gently, lift and lower your shoulder. Many times, very slowly, making small movements. Let your hand explore the changing shape of your neck and shoulder. Stop. Lower your arm and rest.

    4) Place your right hand to the left side of your neck. This time, as you lift your shoulder to your ear tilt your left ear toward your shoulder. You are bringing your ear to your shoulder and your shoulder to your ear, then return. Slowly, gently, many times. Your right hand provides comfort and support as you bring your ear and shoulder toward each other and back to your resting position. Listen to the quality of your movement as you make your movements small and slow. Stop, lower your arm, and rest.

    Notice the sensations in your neck and shoulder. Slowly and gently turn your head side to side. How does it feel different now? What is the quality of movement as you turn your head side to side? Is it easier to turn your head? How do your shoulders feel?

    The ability to "listen" to yourself unlocks the key to self care, self help, managing stress and taking control of your own life. This goes beyond the physical discomfort that we all experience at different times in our lives, but extends into the mental, emotional and psychological aspects as well. This level of awareness allows us to take care of ourselves when appropriate. It directs us to ask for help when indicated. It gives us the wisdom to know the difference.


Be healthy!
Cheryl Ilov PT, GCFP

Strong arms, soft shoulders.

    Here is a wonderful exploration for finding the connection of your arms through your shoulders and spine.

    1) Sit on the floor with your knees bent out to the sides and the soles of your feet facing (but not touching) each other. You may need to place a folded towel under your sit bones for comfort. Place your hands on the floor behind your pelvis and lean into your arms and hands. Play with the placement of your hands. Do you prefer your fingers pointing away from yourself? Towards yourself? Somewhere in between? Take a few minutes and very slowly explore where your arms and hands can be so you feel your arms can easily support you. Stop. Take your hands away from the floor and rest.

    2) Return to sitting with your knees bent, soles of the feet facing each other and place your hands behind your pelvis in the place where you feel your arms can easily support you. Very slowly and gently bend and straighten your elbows, several times. Stop. Even more slowly bend and straighten your elbows. How can your arms accept your weight? How can your arms connect with the floor? Stop. Take your hands away from the floor and rest.

    3) Return again to the sitting position with your hands behind your pelvis. Slowly, slowly bend and straighten the elbows. Notice what happens in your chest as you bend and straighten your arms. How does your head respond to this simple movement? How are you breathing? What is happening in your pelvis? How can you make this movement easy? Effortless? How do your shoulders feel? Stop. Slowly stand up. Notice how your arms rest at your sides. Notice the shape of your shoulders. Walk a bit and notice how your shoulders respond to the simple act of walking.

    Remember to always move slowly and gently, and in the spirit of interest and curiosity, rather than self-judgement. This allows for changes to take place in your nervous system (neuroplasticity). It's also important to be comfortable so you are able to pay attention to yourself as you move. In Feldenkrais(R) we have a saying: there is no right or wrong, good or bad, better or worse, just opportunities to learn.

    Be healthy!

Cheryl Ilov, GCFP

It's time....for the pelvic clock.

    Many of us have an unclear sense of awareness of our pelvis. As a result, we often don't understand how to move from our strong foundation, our true base of support, our pelvis. Try this brief excerpt from a classic Feldenkrais Awareness Through Movement(R) lesson. It will help you learn how to sense your pelvis, loosen your hip joints and free your low back. As always, move very slowly, thoughtfully, and pay close attention to the quality of your movement.

    1) Lie on the floor on your back with your knees bent and your feet comfortably apart. You may need to place a folded towel (not a pillow) under your head for comfort.
    Imagine the face of a clock lying on top of your pelvis, with 6 o'clock at your pubic bone and 12 o'clock at your belly button. Slowly and gently begin to rock your pelvis from 6 o'clock to 12 o'clock and back. Find a way to move from your skeleton, rather than your muscles. It's a different way of thinking about movement, and allows for changes to take place in your nervous system and the way you move (neuroplasticity). Stop and rest.

    2) With the knees bent as above, begin to slowly rock back and forth from 3 o'clock to 9 o'clock. Go slowly and gently. Sense the quality of the movement. Sense your breathing. How does your back and spine  accomodate the movement? Stop.
    Go back to rocking from 6 o'clock and 12 o'clock. Again, think of moving from your skeleton. How does the quality of the movement feel now? Stop and rest.

    3) With your knees bent as above, slowly, slowly, and gently begin to find all of the numbers on the clock. As your pelvis slowly circles around the face of the clock, what else is moving? How does your spine respond? Your head? How are you breathing? How can you make this movement as light and easy as possible? Do you notice that some numbers are more easily accesible than others? The goal is not to judge it, change it, or try and "fix" it. Just notice. Stop and rest.

    4) Slowly and carefully roll to your side, come up to sitting and standing. Keep the idea of the face of a clock on the front of your pelvis as you move. Stand for a moment or two. Slowly shift your weight from side to side. How do you feel different? How is your weight going through your legs? Take a few minutes to walk around the room and appreciate the quality of movement in your walk.

    Remember, in the context of learning, doing less helps you sense more! That is the basis of neuroplasticity and learning in a way that engages all of your senses in an organic way, rather than a cognitive way.

    Be healthy!

Cheryl Ilov, PT, GCFP