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Turning the head and/or torso

Being able to turn your head easily makes you feel safer within your environment. Here is a lesson we give clients to help with turning the head; try it for yourself and see what happens.

*** When starting step 1 please make sure you initiate these movements very slowly and stay in the most comfortable range possible, without stretching, pain or pushing through a movement.****

After slowly completing each step REST for a few minutes. The RESTS are as important as the movements themselves. Proceed through all steps in the same fashion. Remember to repeat Step 1 at the end of your lesson. While seated in a chair (without arms preferably) or on the floor if comfortable, try this lesson for yourself.

Difficulty turning to look behind you - Wise Move

1. Without getting anywhere close to pain, gently and slowly turn your head to the left looking behind you and come back to center. Do this very slowly a few times, then at the last turn notice the furthest point on the wall that you can see comfortably; if you only turn your head an inch, that’s perfectly fine. There should be no strain. Then return your head to the center and REST for a minute.

2. Now do the same movement, gently and slowly, to the right a few times without pain. Pick the furthest point on the wall that you can see comfortably. Then go back to the center and REST, repeat both movements to the right and left 2 more times very slowly.

 

 

Easier Turning - Wise Move

3. Now, cradle your head so that your chin rests in your palms (palms will touch each other at the base of the hands, and your fingers rest on your cheeks). Your elbows should stay on your chest at all times. Keeping your forearms and elbows against your chest, turn to the left very slowly, only as far as is comfortable. Then return to the center and REST a few minutes, then repeat.  Rests are as important as moving.

4. Then do that same variation, keeping your head cradled with your forearm and elbows on your chest, but turn to the right. Go only as far as is comfortable. REST.

5. Give your self a brief REST, then go back and repeat step 1.  What is different?  Where is that point on the wall now compared to when you started.

 

Do you notice a difference?

How far can you turn comfortably now?

Is there any change, large or small?


This is a small sample of the Feldenkrais Method® Awareness Through Movement® classes.  Every person is unique; the amount of turning and change will be very different from one person to the next. We work with many different types of mobility issues and there is always room to improve awareness of movement in your system. This is extremely important as we age.  Learning these strategies at a young age allows for expansion in movement without pain throughout your life..