The Feldenkrais Method(R) and the effortless movement of the skeleton....

    As a Feldenkrais Practitioner, one of my greatest challenges is trying to describe what the Method is, how it works, and what Feldenkrais can do to help you. At first, it seems quite complicated. In reality, it's actually very simple.

    In Feldenkrais, we focus on moving from our bones and our skeleton, rather than pushing from our muscles. Our skeletal structure supports us, our bones move us, and our nervous system is the computer which functions as the control center. Our muscles simply contract and relax as a result of the messages they receive from the very sophisticated, highly developed and extremely intelligent nervous system.

    I know, it's a different way of approaching movement, and it may be contrary to your current belief system about the science of movement. However, once you learn to move from the skeleton instead of pushing through your muscles, you experience how movement becomes easy, elegant and effortless.

    The truth is, when you move from your skeleton, magic happens!


Be healthy!
Cheryl Ilov, PT, GCFP

Live and learn....

    What a wonderful weekend I'm having! It started last night with a fantastic instructor training class at Kusa Dojo. Okay, so it was a bit difficult to get to the dojo on a gloriously beautiful spring evening, especially being Friday evening and everything. To make matters worse, I had to maneuver around all the revelers getting an early start on their St. Patrick's Day celebrations at the local pub. But it certainly was worth the effort. It's amazing how much you can learn about how you move when you really slow things down, listen to the quality of your movement, and go back to the basics. Oh, and it also helps to have two highly skilled teachers coaching you.

    I was able to find where I was making my mistakes and now have the opportunity to work on them, on my own, without judgment, but in the spirit of interest and curiosity. When I practice on my own, I can slow down my movement patterns even more so I can interrupt the habits I have developed that are holding me back. In the context of learning, slowing down and doing less helps you feel more. I could feel new synaptic connections developing in my head. You'd think I'd be exhausted after that, but I was strangely energized as I picked my way around the party goers from the pub after class. Hmmm....this sounds really familiar, like something else I know.

    I didn't think my weekend could get any better after last night. Until this morning, when I taught a two hour Feldenkrais workshop at my office. Watching my students discover new movement patterns as they moved slowly through the lessons was fascinating. And extremely rewarding. Listening to their experiences of the movement lessons was incredibly enlightening as I felt more synaptic connections making contact in myself. And I could once again appreciate the close relationship between  martial arts and The Feldenkrais Method. What fun!

    So, it begs the question, both from the perspective as a student and as a teacher....am I teaching to learn or learning to teach? I think they go hand in hand, and are reversible, just like one of the principles of learning in the Feldenkrais way. Recently I was explaining the principles of Feldenkrais to a friend of mine. I explained how it was based on the science of neuroplasticity, that we are always able to learn new things during our entire lifetime. She responded by saying she was too old to learn new things, and she meant it. I felt sorry for her, because that is part of her belief system and her self image. Not only is that sad, but just think of all the fun she's missing out on!

    Anyway, it's been a great weekend, full of wonderful experiences and discovery! And just think....it's only Saturday afternoon. Who knows what the rest of the weekend has in store!

Be healthy!
Cheryl Ilov, PT, GCFP

Expand your world with spinal flexibility.

    Many of us think of our spinal flexibility in terms of our ability to bend forward, backward, and sideways. What about rotation? Not only does rotation allow us to turn and look behind ourselves, but it plays an important role in healthy spine mechanics. Spinal rotation is also important for survival; we need to be able to turn to see who or what is behind us, to pull into traffic, to merge on a ski slope, etc. Unfortunately, we often don't include rotation into our movement patterns. We also may have heard that "twisting" the spine is a bad thing and can cause injury. There is a difference between "twisting" and the gentle rotation that is necessary for a healthy spine. Here is a nice little exercise to open up the spine in healthy rotation.

    1) Stand with your feet about hip width apart with the knees slightly bent. Bring your right arm up in front of you directly in front of your shoulder, as if you were pointing at something. Keep your eyes on your right hand as you slowly and gently turn your right arm, eyes and head to the right, as if you were going to point at something behind you. Go gently, and ONLY as far as feels comfortable for you. Note how far you go by mentally locating a spot on the wall or other landmark behind you. Come back to the front, lower your arm.

    2) Again lift your right arm, gently turn to the right as if you were pointing at something behind you. Leave your arm and shoulders to the right, and slowly and gently turn your eyes and the head to the left to look over your left shoulder. Slowly turn your eyes and head to the right to look toward the right arm and hand. Again, turn your eyes and head to look over the left shoulder. Turn again to the right. Now bring the right arm, eyes, head and shoulders back to face front, lower the arm, and take a few deep breaths. One last time, lift the right arm in front of you, keep your eyes looking over your right hand, and notice how far you go now. Are you able to go farther than when you first tried it? Does it feel easier? Smoother?

    3) Repeat the same movement pattern to the left.

    Remember to move slowly, gently, and "listen" to yourself as you thoughtfully do the movement. In the context of learning, doing less helps you sense more, which is a principle of neuroplasticity and the foundation of The Feldenkrais Method(R).  Do not do this movement pattern if you experience any pain or discomfort. You may want to consult with a Feldenkrais Practitioner or licensed physical therapist for assistance.

    Be healthy!

Cheryl Ilov, PT, GCFP

Unlock your knees....effortless standing.

    Have you ever found yourself experiencing back pain, knee pain or foot pain in standing? Or that holding yourself upright even for short periods of time is exhausting? Here is a little experiment to help you find your way to effortless standing.

    Stand up, and notice how you are standing. Don't change anything, just pay attention to how you stand. Are your knees straight or bent? Is your weight on the front of your feet or the back? Do you stand more on one leg? Does your back feel tense and tight, or loose and flexible?

    Now slowly and gently bend your knees. Does that change the sensation of your low back? Are your feet more solid on the floor? Now straighten your knees and "lock" them. How does your back feel now? How do your feet feel on the floor? Slowly go back and forth from "soft knees" to straight knees.

    With your knees still "soft", gently shift your weight side to side. Notice a bouancy in your knees, and a willingness of your feet to accept the floor. How does your low back feel now? Stop. Walk around the room for a minute. Stop. Stand. Notice how you are standing now, and how this small experiment may have allowed big changes to take place in your ability to find your way to effortless standing.

    This is a snippet of a Feldenkrais Awareness Through Movement(R) lesson. You may want to consult with a Certified Feldenkrais Practitioner(R) or look for Awareness Through Movement(R) group classes in your area  to explore new ways of moving through life with ease and grace, decrease aches and pains, and improve your performance in all functional and recreational activities.

Be healthy!
Cheryl Ilov, PT, GCFP