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

A tale of two neurons....

    I have always had a passion for the biological sciences, but when I experienced my first course in neuroscience, I knew I found my niche. My brain almost squealed with delight. I guess you could say I'm nuts about neurons. I even considered pursuing an advanced degree in neuroscience, but I just couldn't wrap my brain around it, so to speak.

    I couldn't see myself working in a lab all day. I'm more of a people person. But I sure did love the subject. I still do; it's like candy for my brain. But you don't have to be a nerd about neurons to appreciate how our nervous system works. It's a fascinating subject and it's really not that complicated, so I decided to share some of the basics with you. After all, why should the neuroscientists have all the fun?

     Neurons are nerve fibers that receive information from our environment and transmits it to our brain. These are sensory neurons. Our brain processes this information and responds by completing a specific action or movement. These are motor neurons. Sensory and motor neurons communicate to each other and to the neurons in our brain through a series of electrical impulses and chemical reactions, which is really pretty cool when you think about it.

     This reaction is a result from a stimulus in our environment. However, the stimulus must be strong enough to excite the sensory neurons to get the ball rolling. Once the sensory neurons start firing, a specific sensory and motor pathway is activated. Once this pathway has been established, stimulating the same chain of neurons over and over again strengthens and reinforces the pathway. A strong feedback loop is created, and less of a stimulus is required for the same neuronal pathway to be activated.

    This is a type of self education through experience, and explains why we can move through our environment without having to stop and figure out how we are going to move from sitting to standing, standing to walking, walking to running, jumping, playing, dancing....you get the idea. However, neuronal pathways and specific responses doesn't only apply to movement. It also applies in the context of feeling, sensing and thinking as well.

     We have to challenge our neurons and our nervous system to keep it fit and healthy. Engaging in a new physical activity, studying a foreign language, learning to play a musical instrument, reading a variety of literature, or writing yourself are just a few examples how to keep our neurons firing. Like I said, it is a fascinating subject, isn't it?      

Be healthy!
Cheryl Ilov, PT, GCFP

The Feldenkrais Method, and the true measure of flexibility.....

    It's Feldenkrais Awareness Week, and a special time to celebrate this remarkable man and the Method that he created.

    Moshe Feldenkrais never intentionally set out to develop this unique method of learning through self education. Instead, it slowly and gradually developed from his own personal experience and frustration from trying to heal from a recurrent knee injury. Every time he thought his knee was healed, he would inadvertently re-injure it, often just by stepping off of a curb and landing wrong.

    After consulting with several physicians, he was advised to have his knee surgically repaired, with about a 50% chance of full recovery. He decided the odds were not good enough for him to go under the surgeon's knife, and he chose a different path. That path was the road to self education and self healing, through movement.

    His method is based on the scientific principle of neuroplasticity, which means that our nervous system is inherently malleable and flexible. This flexibility means that we (specifically our brains), are capable of changing and learning new patterns during the course of our entire lifetime. These new patterns are not limited to just physical patterns, but include thinking, sensing and feeling as well as moving.

    One major philosophy of Feldenkrais is that the measure of flexibility does not lie with the flexibility of one's muscles or joints. The true measure of one's flexibility lies within the core of every living being's existence: their nervous system. The ability to adapt to our ever changing environment, to interrupt habitual patterns that are not serving us well, to understand human nature, and the ability to recover from trauma is more than the true measure of flexibility. It is what brings us to the full measure of our human dignity.

    I feel incredibly honored and humbled, to be a Certified Feldenkrais Practitioner and to carry on his legacy and the gift of his remarkable Method. Thank you, Moshe! Happy Feldenkrais Awareness Week!
     

Be healthy!
Cheryl Ilov, PT, GCFP

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

Brain power, nature's miracle,and neuroplasticity.

    There was a fascinating article recently in the WSJ regarding neural implants, a new technology that could help people with a wide variety of neurological problems including seizures, paralysis, strokes, hearing and vision loss. Neural implants can also help relieve chronic pain as well as phantom pain that many amputees experience. These implants can also help amputees learn how to "feel" their prosthetic limbs and move them more efficiently.

    This is fantastic news and a huge advancement in the field of neuroscience. The article explains the implants are "attuned to the activity between neurons" and can "listen to your brain activity and then talk directly to your brain". Again, this is great news, especially for those individuals who are afflicted with conditions that leave them with serious impairments. It's a miracle.

    However, this technology is patterned after another miracle; the physiological miracle of neuroplasticity. Our own nervous system already has the capability to increase neural activity and strengthen neural pathways to improve our level of function on a physical, emotional, cognitive and sensory level.  Neuroplasticity was once believed to be available only in the very young, and lost to us after about the age of fourteen. But more recently, neuroscientists have discovered that neuroplasticity, or the inherent malleability of our nervous system (and our brain power) is present during the entire course of our lifetime.

    What is the practical application, and what does this mean to you?  By making very small and simple changes, we excite different neurons, increase neural activity, and activate new neural pathways. Simply by changing your route to work, shopping at a different grocery store, or using your non-dominant hand to comb your hair will increase your brain power. Notice how a change in routine captures your attention and has a rejuvenating quality to your energy and your interest in your surroundings. To further increase your brain power, learn a new skill, study a foreign language, take a dance class or join a book club.
   
    I believe that the most destructive thing we can do for the health of our brain is to become complacent. The most beneficial thing we can do is exercise our brain, keep it active and keep learning new things. Our brain, just like our body, craves to be challenged. If we don't use it, we lose it. And wouldn't it be a tragic shame to let all that power go to waste?

Be healthy, and keep the power surging!
Cheryl Ilov, PT, GCFP

Airports, airplanes, and neuroplasticity.

    When I wrote my last post, I told a story about how much I hate flying, and how that changed when I recently flew back East to surprise my niece and nephew. I developed my aversion to flying during 2010, when I kept flying back and forth from Denver to Pittsburgh to help support my parents during the last year of their life as they were battling the end stages of the same disease.

    During that time, I was happy to be able to be with them, and give them the help and support they needed. However, each trip took a little bit more out of me as I watched them go through the process of dying. At the Denver airport, I had no idea what awaited me at the other end. At the Pittsburgh airport, I would have major anxiety over leaving them and worry if I had passed on all of the pertinent information to the next sister on deck. It's not like we didn't all have cell phones on high alert as well as each other on speed dial, but I still worried endlessly. To further complicate matters, I am self employed, and the possibility of losing my business was quickly becoming a reality. No wonder why I hate flying.
 
    However, during my recent trip to Pittsburgh, my intense aversion to flying slowly changed over the course of a few days. Somehow, my nervous system remembered a "feel good" quality triggered by flying home for a fun visit, a party and a whirlwind of activities, much like I did before my parents became ill. This wasn't something I experienced in a cognitive way, but more as a vague sensation of anticipation and well being. That pleasant sensation stayed with me during the weekend and was gently reinforced with each positive experience.

    The plasticity of my nervous system was able to interrupt the pattern of stress, grief, loss and worry and allow for a new pattern to emerge. Actually, the "new" pattern was one of anxiety related flying and had only been reinforced over the past two years. The synaptic connections were not as strong as the previous ones that I had related to flying, and therefore were more malleable and receptive to allow for change to occur. What I experienced was an emotional neuroplasticity. The change was gradual and subtle, but it was there.
 
    The point is, our nervous system is always "listening" and readily available to change and learn new patterns of feeling, sensing, thinking and moving. The science of neuroplasticity is not a highly complicated subject limited only for the neuroscientists to explore; in reality it is far more simple than that and is accessable for all of us to understand. I like to call it "the simplicity of plasticity". Trust the intelligence of your nervous system. It knows what to do, but sometimes we just have to get out of it's way.

Be healthy!
Cheryl Ilov, PT, GCFP

I can see clearly now....

    Spring cleaning started a little bit early this year. Well, I have to be honest. This is only the second consecutive year that I have subscribed to the idea of spring cleaning. But that's another story.

    Anyway, one of the first items on my agenda were my windows. I have cleaned them before, of course. Or at least, I've tried. Many times. But instead of getting them clean, all I've ever managed to do was to rearrange the dirt and grime. But I kept trying.

    Taking the windows apart to clean them was difficult enough. Putting them back together was a nightmare. And yet I kept trying, doing the same thing over and over with the same grime streaked results. Finally, I gave up. If my windows were gong to be dirty, at least I had the satisfaction of doing nothing about it. But then the glorious morning sun would come beaming through my windows, clouding my view and mocking me at my failure to get them clean. I thought about getting professional help.

    I once mentioned in front of my father that I needed to hire a professional window washer. He was horrified. He said "You're kidding me! Can't you clean them yourself?" Apparently I can't, which is why I was considering having a professional clean them for me.

     But he did get me thinking. Why couldn't I clean them myself? Maybe I wasn't trying hard enough. Maybe I was doing something wrong. Maybe there was something wrong with me. My windows were representing a part of my belief system and my self image that I am not a very good housekeeper. It sounds silly, but it really bothered me. So, I quadrupled my efforts and tried again. And still I failed.

    I finally hired a professional window washer two weeks ago. And he did a wonderful job! My windows are clean, crystal clear, with not even a streak left behind. The morning sun coming through my windows is beautiful, giving me a clear, uninterrupted view. So much light is coming through, I can see the corners of the house that need to be cleaned. And I am attending to them with a new sense of enthusiasm and awareness.

    Life's a lot like those windows. Sometimes we get layers of muck that we simply can't clear away on our own. Sometimes we can't see clearly through the layers of dirt that we have accumulated through the years. We get stuck in patterns and we can't find our way out. It may have a negative impact on our self image, even if it seems trivial to someone else. And it takes away our ability to really enjoy the most simple things in life. Sometimes we all need a little professional help to improve our awareness and see through our problems more clearly. All we have to do is remove the judgment, stop worrying about what other people may think of us, and open ourselves up to new possibilities.


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

Sunshine, solitude and AAA.

    Don't you just hate when things don't go as planned?

    Last week my car wouldn't start, leaving me stranded after ballet class on a beautiful Sunday afternoon. By the time I got in my car and realized it wouldn't start, the last dancer had already driven away. I was alone, and I was stuck. I called my husband on his cell phone. No answer. I tried the home phone. I got the answering machine. Frustrated, I tried starting the car again. Nothing. Oh, well, at least the radio worked.

    I listened to some music and noticed how blue and clear the sky was, and how nice that I was stranded right next to a park. I could see the high mountain peaks covered with snow, and I marveled at the contrast of the sunlight, blue sky, and blinding white snow capped mountains. Finally, I realized I was in a rare state of inactivity, so I came out of my reverie and called AAA. Well, at least someone was answering their phone. They told me a truck would come to my aid in less than one hour. Help was on the way, eventually.

    I was alone, I couldn't go anywhere, and I was stuck. Or was I? Once again, I noticed how beautiful the sky was. I listened to more music, and enjoyed the warmth of the sun on a cold, crisp day. I had a full half hour of sweet, uninterrupted solitude. I was  alone with my thoughts, my music, and a bright blue sky. I spent the time nurturing myself in quiet meditation, and hitting the refresh button on my personal computer, my nervous system. All of a sudden, I saw the world through new eyes. I was almost disappointed when AAA showed up.

    Don't you just love it when things don't go as planned?

Be healthy!
Cheryl Ilov, PT, GCFP

Habits, constraints, and neuroplasticity....let the learning begin!

    In my martial arts class, we often practice something called "randori". One student stands in the center of the room while the other students form a circle around them and take turns randomly attacking the person in the middle. It's kind of like the Ninja version of monkey in the middle. And it scares me to death. It is my least favorite training activity, but my incomparable stubborness won't let me opt out. And besides, the guys would make fun of me if I refused to play with them.

    Last week, after we completed our randori, just as I heaved a sigh of relief, Sensei said, "We're going again." He looked at me and said, "And you are not allowed to do the same techniques. I want you to find new ways to react to each attack." My response to that constraint was not very mature or Ninja-like. I threw a hissy fit.  Apparently my little temper tantrum didn't phase him. Either he is immune to them or I need to work on my hissy fit skills. Anyway, he wouldn't budge. Sheesh, I thought I was stubborn!

    Before we began, he had me stop, breathe and relax. Not an easy task when you are surrounded by men waiting to attack you. Against my better judgment, I listened to him. Then I took my place in the middle of the circle and let the games begin. The attacks started coming. And something very interesting happened. I felt new movement patterns come forth without even trying. My reactions were more thoughtful, meticulous and less effort. I discovered that I had a lot more techniques under my belt (so to speak) than I knew I had. I was calmer, my breathing was easier, my chest felt softer, my movements were more fluid. I felt myself responding in a visceral, organic way. 

    By giving me that one small constraint,  my Sensei gave me the opportunity to interrupt my habits,  explore new movement patterns, and discover new sensory patterns.  He did this in an environment that was safe, supportive and non-judgmental. What ever I did, it was not right or wrong, good or bad, just opportunities to learn. Hmmm....this sounds familiar. Why does this sound like  Feldenkrais? Because it is. The Feldenkrais Method(R) gives us the opportunity to learn new patterns of moving, sensing, thinking and feeling in an environment that is safe, supportive and nonjudgmental. Interesting, isn't it?

     What Sensei did that day was absolutely brilliant! But let's keep that to ourselves, shall we? We won't tell him I said that. After all, if I encourage him, who knows what devious new methods he will use to help me learn and grow. Hmmm....on second thought, maybe I will tell him!

Be healthy!
Cheryl Ilov, PT, GCFP

Charlie Brown's Christmas....the sequel.

    I have a Charlie Brown Christmas Tree. So do all four of my sisters. Yes, I have four sisters, no brothers. Which always amazes me that my Dad did manage to live as long as he did. It also explains a little bit of his hearing loss. We used to think it was from the constant noise of the years spent working in the steel mills. Knowing what I know now about the nervous system and habituation, I believe it was from the constant high pitched squeals and shrieks that resulted from living with 6 women.

    Anyway, last Christmas was an unhappy one for me and my sisters. Our Dad died on Thanksgiving weekend, just less than three short weeks after we lost our Mom. The five of us were together again, preparing to say another final farewell. There we were, surrounded by all of the lights, decorations, and the festivities. Everyone seemed to be eagerly anticipating Christmas. Except for us. And our family and friends, of course.

    The day after I arrived back home, my oldest sister (the new head of the family) and I went to the local mall for a few things. We hurried along, our propellers reved up to get our agenda for the day completed. After all, we had a lot to get done. We walked past a small shop that featured a replica of the original Charlie Brown Christmas Tree. We both saw it at the same time. We stopped and just stared at it for a few minutes until my sister said, "Well, that about sums it up for us this year!" My sister couldn't help herself, especially with me nudging her. She went in and bought the tree, so the five of us would have a Christmas tree in the house.

    That little tree had a place of honor in the middle of the coffee table in the family room, and it was instantly a big hit with all of us. In the midst of our sadness and heartache, that silly little tree gave us a lift and helped us smile and remember the happier times in that house. As a matter of fact, the tree was so popular that our sister sent a cousin back to the mall on a secret mission to buy each one of us our own Charlie Brown tree.

    My Charlie Brown tree was the only decoration I had the energy to put up in my house last year. Every time I walked past that tree, it gave me a gentle reminder of the resilience, sense of humor and spirit both my Mom and Dad demonstrated during their entire lifetimes. That little tree helped me change from the pattern of sadness to a sense of joy and gratitude for being raised by two wonderful people who lived life to the fullest.
 
    Sometimes the smallest, simplest and most humble of gifts can reap great returns.  

Be healthy!
Cheryl Ilov, PT, GCFP 

And the journey continues....

   It takes a tremendous amount of courage for a woman to walk into a testosterone infested  Dojo and begin training. It also takes an enormous amount of trust. I had neither. I was scared to death for the first two years. However, the guys were incredibly tolerant, gentle and patient with me. Most of the time I was the only woman in class, and they dutifully took turns working with me. I thought that was awfully magnanimous of them. I soon discovered that it was because I was prettier and smelled better than any of the guys, even on my worst day. They had plenty of opportunities to work with each other, and they seemed to enjoy tossing me around for a change.

     Even though I was enjoying the classes, I was still incredibly intimidated. I was a good student, not because I was interested in going up through the ranks, but out of a strong sense of self preservation. In keeping with my good humor and to hide my perpetual state of terror, I hid my fear by setting some ground rules. So, I told the guys that they were permitted to kick me, punch me, throw me and pin me, but for Heaven's sake, don't mess up my make up. That would make me mad. After all, we all have our limits, and it's good to set boundaries.

    It's funny to remember how my friends responded to my sudden interest in martial arts.  I had some impressive bruises during the first year, and many of them encouraged me to quit. My girlfriends just knew I would get hurt, and some had the audacity to suggest that I was too old. That did it. I was determined to stick it out for at least another year. I would quit when I was good and ready to quit, and on my own terms. Have I ever mentioned my incomparable stubbornness?

   Some days I would go straight from ballet class to the Dojo. Some people thought I was nuts. Sometimes I thought I was nuts. In reality, it was good cross training. But during this incredible journey something really strange happened. My experience slowly transitioned from the physical training to something deeper. My nervous system was responding to my newly discovered patterns of moving and sensing myself in this new environment. The term is called neuroplasticity and refers to our ability to learn new things by responding to changes in our environment.

    So, something inside of me changed. It was slow and subtle, but it was there. My intimidation  turned into awareness. My fear changed into confidence. My incomparable stubbornness developed into Spirit. My humor and acceptance about my gender, size and age led me to the understanding of my limitations as well as the acceptance of my possibilities. My lack of trust transformed into self compassion. And now, with each rank I achieve I experience an overwhelming sense of humility. And respect. For myself, and for my art.

Be healthy!
Cheryl Ilov, PT, GCFP

Feldenkrais Your Pilates

 
  I just completed teaching a three week series applying the principles of  Feldenkrais Awareness Through Movement(R) lessons to Pilates. I began each class with two or three classic Pilates mat exercises, followed by a Feldenkrais Awareness Through Movement lesson (ATM). After the lesson, we repeated the Pilates mat exercises to notice any changes that may have taken place in the student's experience of the exercises.


    The first workshop began with the Pilates mat exercises The Hundred and Leg Circles. I taught my favorite  ATM "Movements in Opposition." The basic principle of this lesson is, quite simply, when something goes forward, something goes back. After the lesson, we repeated The Hundred and Leg Circles.


    The second week we began with The Hundred, The Swan, and The Single Leg Kick, followed by the ATM "The Spinal Chain."  The basic principle of this ATM is how to access individual segments of your spine through spinal flexion. It explores flexion from the bottom of the spinal chain verses the top of the spinal chain. After the lesson, we once again did The Hundred, The Swan, and The Single Leg Kick.


    The third week we began with Pilates mat exercises The Hundred, The Saw, and The Spine Twist, foolowed by the ATM "The Five Lines." This lesson facilitates the concept of sensing the length of your spine, arms and legs.  Once again, after completing the lesson, we repeated the Pilates mat exercises.


    None of the workshop participants had previous experience with the Feldenkrais Method. However, all of them had experience with Pilates, both with reformer work as well as mat classes. While the focus of Pilates is on stretching and strengthening your muscles, Feldenkrais focuses on moving from your skeleton and accessing your nervous system in a gentle but powerful way to allow for new movement patterns to develop.


    During our discussions at the end of each class, all of the participants stated that the Pilates exercises were easier, lighter, and more fluid. They reported less neck strain when doing The Hundred and a stronger, deeper contraction of their abdominal muscles. Interesting, isn't it? Especially since Feldenkrais focuses more on moving from our skeleton rather than moving from our muscles. Many of them were surprised to find less shoulder strain and improved range of motion when repeating The Swan and The Single Leg Kick. Especially since "The Spinal Chain" is a lesson in spine flexion, and The Swan and Single Leg Kick are exercises in spine extension. It was a beautiful example of how movements in flexion facilitate extension. I love this stuff!


    One of the ladies exclaimed "It's like magic!" It's not magic, it's really quite simple. It is the intelligence of our own nervous system that finds more efficient ways of moving when we create the environment for it to happen. We can then move through our Pilates exercises effortlessly and elegantly, while working smarter, not harder.
      

"Feldenkrais....making the impossible possible....the possible easy....and the easy elegant!"



Be healthy!
Cheryl Ilov, PT, GCFP

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

Stormy weather, cucumbers, and neuroplasticity.

    I love storms. I love the way the sky darkens and the wind starts to build. I even love the clap of thunder and the lightening strikes (as long as they aren't too close). I love to sit outside and watch them, but of course I go inside when things get a little too intense. Why am I not afraid?

    When my sisters and I were small, a particularly violent thunderstorm started developing. Terrified, we cuddled together in the kitchen with my mother, who kept trying to distract us and keep us calm. Suddenly, my mother opened the refrigerator and pulled out several cucumbers. She started slicing them, and we all sat around the kitchen table eating cucumbers and playing games. Although we still jumped at the closest lightening strikes and the loudest thunder, we kept talking, playing and eating cucumbers even after the power went out.

    Later, my mother told us that she didn't want us to be afraid of storms. You see, her mother was terrified of storms and would cower in the kitchen, tremble with each bolt of lightening, and cover her ears against the sound of thunder. Her father, on the other hand, would sit on the front porch, watch the storms and happily bellow out songs in Serbian. So, my mother had a choice. She could cower in the kitchen with my grandmother and reinforce the pattern of fear, or, she could face her own fear and sit on the porch with my grandfather and witness the storm. She chose my grandfather. The result? She lost her fear of storms.

    What my mother did for us and my grandfather did for her was a simple but brilliant example of neuroplasticity. They both created an environment where we could learn new patterns of behavior in how we respond to the experience of a thunderstorm. Each one of us were able to process our own individual learning experience, not in a cognitive (thinking) way, but in a visceral, organic way. Even though we were frightened, a safe, comfortable environment was provided. The natural flexibility of our nervous systems (which is present in all of us during our entire life time) took over and showed us new and different ways to respond to the scary situation.

    Life is full of unexpected storms. Sometimes the lightening can be blinding, and the thunder deafening. The sky can become so dark we feel that we may never see the sun again. But, now we know we have choices.We can cower and try to hide from them until they're over, and live in fear of the next one. We can find someone to sit next to, and listen as they sing through them, and learn from their courage. We can have someone guide us through with grace and dignity, allowing us to learn our own strategy for weathering the storm.  Trust the intelligence of your nervous system to figure out the right strategy for you, and realize that you have many options rather than being stuck in a pattern or habit that may not be serving you well.

     I remember that day every time a storm comes up or I make a cucumber salad. It's also another opportunity for me to silently thank my mother for the many gifts she gave us. Here's the funny part: years ago I asked her, "Mummy, why cucumbers?" She replied, "It was the only thing I could find in the refrigerator!"

                                      
Be healthy! And look for the cucumbers in the storm.
Cheryl Ilov, PT, 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                   

Neuro-WHAT???

    In my last post I introduced the principle of neuroplasticity as it appeared in an article in the Denver Post. The article reported a relationship between dancing and a decreased risk of dementia based on the principle of neuroplasticity.

    So, what is neuroplasticity and what does it mean to us? How can we apply it to our everyday lives? Neuroplasticity can actually help improve our mental capacity and physical ability. Neuroplasticity refers to the flexibility of our nervous system to learn new things and allow for change through out our entire lifetime. Our nervous system (which includes our brain) stays healthiest when it is constantly active. Our brains are continuing to make new connections based on our experiences. The term "use it or lose it" certainly applies!

    This may sound like a "no brainer" (please excuse the pun). However, it has only been fairly recent in the field of neuroscience have we discovered that neuroplasticity continues through our lifetime; previous belief had been that it stops at about age 14.

    Okay, so what is the practical application? How can we use this to help our brain stay active and healthy? Introducing new experiences in our lives can be as simple as taking a different route home from work, or going to a different grocery store. All of a sudden, a mundane activity becomes a little more interesting, awakens your awareness, and stimulates brain activity. To take it a few steps further, try a new physical activity that requires engaging your mind, such as dance, Pilates, yoga, tai chi or other martial art. Try new creative activities such as knitting, needlepoint or crochet. Study music, a foreign language, art or poetry. Varying your life's experiences from the very simple to the more complex will help you keep your brain healthy and functioning at a high level.

To review the article from the Denver Post click on http://www.denverpost.com/fitness/ci_17759916

Be healthy!

Cheryl Ilov, PT, GCFP