When the mind is willing....

    During ballet class a few days ago, my ballet mistress was giving us a complicated and challenging combination. I followed along closely, marking the movements in my imagination. I have learned that using my imagination is a powerful tool in helping me move through complex movement patterns.

   One of my barre buddies sidled up to me, and began telling me the reasons why she couldn't do the combination. My attention was divided. I didn't want to be rude to my friend, but I certainly didn't want to be disrespectful to my teacher. Most of all, I didn't want to lose my concentration. I smiled at my friend and said, "The mind is willing, but the flesh is weak."

    I moved to another spot. I found myself surrounded by another group of dancers who were commenting on how difficult the choreography was, reciting their physical limitations, their injuries, their short comings, and why they weren't going to be able to do the combination. I began to wonder why they even came to class.

    These strong, beautiful women were defeating themselves before the music even began. Instead of focusing on what they could do, they were telling themselves what they couldn't do. Hmmm, maybe it wasn't the flesh that was weak; maybe it was the mind that wasn't willing.

     I wondered what my friends were teaching themselves. I also wondered what would happen if they trained their minds instead of their bodies. Instead of programming their minds for failure, what if they imagined themselves moving through space with ease and grace, power and strength? Just imagine what they could accomplish!

    What we believe is what we become, and sometimes our belief system needs a tune up. Our brain is inherently flexible, and is always willing to explore new ways of thinking, feeling, sensing and moving. Be careful what you tell yourself, because your nervous system is always listening. And remember to use your imagination to help you move when the going gets tough. You may be surprised how much easier life's challenges can become.

     

Be healthy!
Cheryl Ilov, PT, GCFP

When neurons get stuck....

    Have you ever felt like you were stuck in a rut? Perhaps you have a certain habit or pattern that you've tried to change, but you keep repeating it, even when you don't want to. The old pattern comes creeping back, like an unwelcome guest in spite of your efforts.

    You try harder to change, put in more effort. and you fail again. So, you try even harder. That doesn't work, either. Tired and defeated, you may just give up. Maybe you even think that the problem is all in your head. In a way, it is.

    Neural connections that cause a specific response to a stimulus grow stronger with use. The response becomes faster and stronger through repetition. This explains why even complex tasks become easier through practice, which is a good thing. However, this same strong feedback loop can develop habitual patterns that don't serve us well and are difficult to interrupt.

    You could blame your neurons and just give up. However, since you and your neurons are one and the same, it would be more effective and a lot less effort if the two of you put your heads together, so to speak. Your neurons are here to help, and sometimes they actually know yourself better than you do.

     It is possible to interrupt an old pattern and allow for new pathways to be activated. It's called neuroplasticity. Neuroplasticity means that our nervous system  is inherently flexible and able to change during the course of our entire lifetime. But, we have to create an environment where our neurons are able to direct the impulses in a different direction to allow for neuroplasticity to occur. Here are a few tips to keep in mind to help support the process.

    Make small, slow changes to allow for new motor and sensory pathways to be activated. Give yourself time to integrate the changes, and don't get discouraged if you feel like you're not making progress. Remember, these changes are taking place deep in your nervous system in a visceral, organic way, not in a cognitive, thinking way.

   Another thing to keep in mind (so to speak), is to watch your language. Negative self talk can easily trip up the new neural pathways from connecting. Support your nervous system by speaking words of encouragement. No, I'm not kidding. Your nervous system is always listening, and nothing can make new connections go haywire faster than talking trash about yourself.

    Most of all, trust the intelligence of your nervous system. Your neurons are here to help, and they're smarter than you think they are. After all, they got you this far in life, haven't they? Just imagine how far they can take you if you let them. Speaking of imagination, that's another way to fire up your nervous system. But, that's a topic for another day.

Be healthy!
Cheryl Ilov, PT, GCFP

The power of words, and permanent damage....

    I love working with people, and I love helping them recover from injuries and chronic pain. It's actually not that complicated, and my clients are often amazed (and delighted) to experience how easy and effortless it is to heal from pain.

    I recently worked with a young woman who was experiencing persistent neck pain after a car accident. After just a few weeks, her pain dramatically decreased, her cervical range of motion improved, her energy increased and she was able to return to work full time. Even better, she got a spark in her eye, a spring in her step, and her remarkable wit and sense of humor returned. 

    I was stunned when she came back to my office two weeks after we both decided that she didn't need any more help. She was in tears, extremely depressed and in severe pain. Alarmed, I asked her what happened. She told me she had returned  to her physician for a follow up assessment which included more cervical x-rays. Her physician looked at the films, showed them to her, and informed her that she may have permanent damage as a result of the accident. Yikes! Even my neck began to hurt.

    I wanted to scream and pound my head against the wall in frustration, but I figured that wouldn't do either one of us any good. Besides, my own neck was starting to hurt and I knew that would only make it worse. I kept my expression as neutral as possible, and reminded her that she had been pain free for weeks, had regained her strength, range of motion and had returned to all of her functional and recreational activities. She burst into tears and wailed, "But that was before I knew I had permanent damage!" Uh-oh.

    I pointed out that her doctor said that she may have permanent damage; he didn't say that she definitely did have permanent damage. Through her tears she explained that she saw the x-rays herself and they looked "pretty bad". Surprised, I asked her if she had ever seen an x-ray before. She hadn't, but she assured me that it looked awful. Sheesh!

    I know her doctor and I have a great deal of respect for him. However, as a practitioner, I believe that we have to be careful how we choose our words. An unfortunate choice of words can transform you from someone who is healing into someone who has no hope of ever recovering. I know, I've been there myself. A poor choice of words can take away your power and render you helpless. Words matter; they can heal or harm, encourage or destroy, empower or devastate. They can even cause permanent damage. Choose them carefully.


Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method(R), and spreading the word....

    As a Feldenkrais Practitioner, I feel that one of my responsibilities to the Feldenkrais community and the general public is to help spread the word of this remarkable Method. After all, why should those of us who have experienced it have all the fun? I want to share it, with as many people who are willing to listen to me. I want to give everyone the opportunity to experience the magic and reap the benefits of Feldenkrais.

    As a result, I never pass up an opportunity to give presentations on The Feldenkrais Method. I include a brief description of the Method, but since Feldenkrais is experiential and difficult to describe through words, I follow with an example of an Awareness Through Movement lesson. However, in my enthusiasm to spread the word, I have found myself in some very difficult, challenging, strange and uncomfortable situations.

    I recently gave a presentation to a professional group during their breakfast meeting. I found myself teaching a lesson to forty people who were taking turns ordering, receiving and eating their breakfast. My attention was divided between the lesson, the participants, their breakfasts and dodging the servers flying past me carrying huge platters of food. But, I spread the word.

    I gave another presentation to a group of student personal trainers. It was a beautiful summer day, and they chose to experience their lesson outside, next to a small lake. It seemed like a good idea at first. But, I underestimated the competition from the heat, the mosquitoes, and the bellowing voices of other students directing their clients through their workouts right next to us. But, I spread the word.

    I gave a presentation to a psychologist, his partners and his horses. Yes, I said horses. As a result of that presentation, I was invited to teach a workshop to his training group that specialized in Equine Therapy, applying the principles of Feldenkrais to their psychology practice and their horses. I taught the workshop in a beautiful meadow surrounded by mountains, wildflowers and horses. What a lovely environment to spread the word!

    I am fond of horses, but I never had the opportunity to spend a lot of time with them. I'll admit, I was a bit nervous and apprehensive at first. I was amazed to learn that horses are the most gentle, sensitive creatures I have ever been around. I also discovered that a horse is a powerful teacher, but that is a story for another day. The point is, it would have been a shame if I had missed out on such a glorious and rewarding learning experience. Sometimes you just have to put yourself out there, even if it's challenging or uncomfortable. You never know what wonderful new learning experience may unfold for you as well as your audience. All you have to do is spread the word.



Be healthy!
Cheryl Ilov, PT, GCFP

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

Barefoot in the grass. Another example of neuroplasticity.

 
 In my Feldenkrais Advanced Training last month, we talked about going barefoot. Barefoot walking, barefoot running and even barefoot hiking. Yikes! I can't even stand the thought of walking barefoot in my own home, let alone in the great outdoors. Feet were meant to be kept out of sight and supported by shoes. I used to believe that going barefoot was somehow uncivilized. However, after listening to my colleagues relate the richness of their experiences of walking barefoot, I was intrigued. I was curious, but skeptical as I considered the subject.

     My feet often hurt. Walking barefoot would hurt even more, wouldn't it? But I couldn't stop wondering what it would be like to be barefoot outside. So, during the next break, I ventured outside. I looked around to make sure no one was watching me. After all, I didn't want to look silly. I slipped off my shoes and socks and stood on the sidewalk. It was uncomfortable at first, but then the sun-warmed sidewalk started to soothe my feet. I could feel the small pebbles and imperfections in the sidewalk. I took a few steps, and the coarse, warm concrete almost felt good. When I went back inside, still shoeless, I marveled at how smooth and cool the hardwood floor felt on the bottom of my feet, something I had been oblivious to the past three days.

    When I went home that afternoon, I wondered what it would be like to walk in my yard barefoot. Cautiously, I took off my shoes and socks and attempted to walk across my yard. Well, that hurt! I stood still, getting the nerve to hobble back to my shoes when something strange happened. My feet began to relax and mold to the shape of the ground. The earth beneath my feet was comforting. I started to slowly walk across my yard, enjoying the texture of the grass as I walked, noticing the change in the temperature as I went from sun to shade. I continued walking, aware of a new sense of flexibility and dexterity in my feet. I was immersed in the sensations coming through the soles of my feet. This was fun! And, my feet felt wonderful.

    I started playing in the yard in my bare feet, feeling a childlike curiosity as my nervous system responded to the primal activity of going barefoot. My feet were contacting the ground like little cat paws. I didn't know my feet could do that!  I got really courageous and stood on the river rock bordering the lawn. Wow. What seemed absolutely impossible a few hours ago had turned into a fun, interesting and completely gratifying somatosensory experience! The flexibility of my own nervous system over rode the cognitive part of my mind and my preconceived belief that going barefoot was bad, uncivilized, or that it would somehow damage my feet.

     By simply changing my belief system, I was able to enjoy a rich, rewarding experience. It made me wonder how many other new experiences I may have missed out on simply because of my personal belief system. Most of us hold ourselves back from trying new experiences, no matter how small or insignificant they may seem. Maybe we are afraid of getting hurt, looking silly, or being ridiculed for doing something different or unconventional. Even worse, perhaps we feel that we are too old to learn or try something new.

    The truth is, it's the simple things that bring about significant changes and a new sense of vitality to our lives. So, go ahead, try something new and different. You may be surprised how good it feels.


Be healthy!
Cheryl Ilov, PT, GCFP

Effortless posture......finding your spine.

    Good posture is effortless. No, this isn't a typo; it's the truth. And the key to effortless posture is to find a way to let your spine support you. Our spines are designed with natural curves that support us during all weight bearing activities. Unfortunately, sometimes our ideas about finding "good posture" causes us to try and change the natural curves of our spines. The result? Abnormal alignment, muscle imbalances, back and neck pain. 

    So, how can we find the natural curves of our spine? Try this simple movement exploration based on The Feldenkrais Method(R). It's important to move slowly, carefully, and with a spirit of interest and curiosity. Remember, in Feldenkrais(R) lessons, there is no right or wrong, good or bad; just opportunities to learn. 

     1). Sit on the edge of a firm chair with your feet flat on the floor. Bring your attention to your sit bones (located under each buttock and called the ischials). Notice how your sit bones contact the chair. Notice the shape of your spine......don't change it, fix it, or make a judgment about it. Simply take a moment to sense the shape of your spine from the base of your pelvis to the top of your head.

     2). Very, very slowly and gently begin to rock your pelvis forward and backward on the chair. You are moving from your pelvis, not your chest. Notice how you rock more forward on your sit bones, and then more backward on your sit bones. Do this several times, slowly, carefully, and with a sense of curiosity. Notice how the pressure of your sit bones change against your chair. Pause and rest.

     3). Once again begin rocking your pelvis forward and backward. Slowly. Gently. Notice how you get shorter on the front of yourself and longer on the back of yourself as you rock backward on your sit bones. Notice how that changes when you go forward on your sit bones. Several times, slowly, gently. Notice how you breathe as you do this. Pause and rest.

     4). Once again begin rocking your pelvis and notice when your sit bones pass through a spot where you feel like you can sit easily and comfortably. If you can sit without any effort your spine is supporting you. You have found effortless posture in sitting.

     5). Slowly come to standing, and notice what it feels like to be in a standing position. Notice the shape of your spine. Walk around and notice the carriage of your head, the movement of your shoulders and the movement of your pelvis as you walk. 

      This simple but powerful movement exploration can help you find a renewed sense of ease, grace, youthfulness and elegance in your posture as well as all of your functional and recreational activities. The Feldenkrais  Method(R)....making the impossible possible, the possible easy, and the easy elegant!

      

 Be healthy!
Cheryl Ilov, PT, GCFP