Feldenkrais Lesson of the Month #30   (12/99)

By Rich Frye
For safety and best results, read instructions before doing lessons!

Spine and Shoulders

Themes:
Balance and flexibility in everyday movement is improved by an improved ability for individual vertebrae of the spine to articulate differentially, and by the ability of the shoulder girdle to move freely.

Works with:
Spine, ribs, back, and shoulders; changes something fundamental in upper thorax.


   1. Lie on back, scan…notice how vertebrae lie against floor.

2. Feet standing, rock pelvis (as if resting on the face of a clock, and rocking the area of pressure against the floor between 12 o'clock and 6 o'clock)…tailbone lifts and lowers…head moves as if spine is pushing head…rest.

3. Bend knees, feet standing, and place a firm pad between your knees...press knees together and release...notice how pelvis responds…then pad between mid-thighs, softly press and release…then upper thighs…let back round and tailbone lift as squeeze upper thighs together…rest.

4. Imagine you have a long tail on floor between legs, like a lion…tilt pelvis and lift pelvis away from floor as if someone pulling and lifting tail…let spine lift like a chain, one vertebra at a time, and lower the same way…study regularity and smoothness of movement up and down…seek to improve your ability to distinguish and articulate individual vertebrae...your weight eventually rolls up onto your upper back...like the "bridge" pose in yoga...rest

5. Lift pelvis high and stay there…move knees slowly right and left…pelvis moves with knees…notice which vertebrae stay on floor and rotate…head goes in same direction as knees…rest.

6. Same position…place palms together and extend arms toward ceiling over body…arms form a triangle…hold triangle steady in space while taking knees right and left, head rolling in same direction…then bring feet closer to hips on floor, lift a little higher, and repeat…and rest.

7. Same position, lift pelvis high, arms in triangle over body…lift pelvis a little higher toward ceiling, and at same time lift arms a little higher toward head…then lower pelvis a little, lower arms a little…it's a small, slow rocking movement...gives upper spine a little massage against floor…pelvis and hands move as if connected by a string...then change it so hands and pelvis rock in opposition...it's a small movement....and rest.

8. Feet stand, arms in triangle…lift pelvis and stay…lift balls of feet to bring weight onto heels... and then slowly lower onto feet, several times…then, keeping only heels on floor, push heels into floor to lift and lower pelvis a little up and down…spine is pushed and pulled up and down between shoulder blades…head slides up and down also…as if someone slowly and rhythmically pulling and releasing tail…rest.

9. Same movement, head turned to right…feel involvement of upper vertebrae in back…then a number of times with head turned left…rest…notice how your upper back feels different against the floor.

10. Same position, arms overhead, weight on heels…lift to highest comfortable position…repeat the earlier movement a few times, rocking gently as if someone pulling and releasing tail…rest.

11. Same position and stay…now push abdomen out so chest flattens, then push chest out, abdomen flattens…like a pelvic tilting (#2 above) wit pelvis held up in the air…good practice for belly dancing...and rest.

12. Feet standing, arms on floor at sides, repeat original movement of lifting spine like a chain, link by link…notice what is different now, how the movement is easier…rest on back and notice how back contacts floor now.

13. Lie with legs straight on floor…bring inside edges of feet together in parallel and slowly flex and extend feet many times…use movement of feet to rock pelvis gently up and down, as if ankles are hinges…place fingers on pubic bone for feedback on how the pelvis is actually tilting...exaggerate it slightly...then lift arms toward the ceiling, palms together and continue same movement...and rest.

14. Same movement, now inhale as toes come up, and exhale as toes point down…let breath be quiet…feel what happens in lower belly…then switch breath and movement, inhaling as toes point down, exhaling as toes come up…and back the other way…is there a preference?

15. Bend knees, lift pelvis high, stay…lift onto heels, repeat earlier movement of rocking pelvis…feel movement in hip joints…lift arms in triangle, continue…same with head rolled right…head rolled left…rest.

16. Feet stand, lift pelvis, embrace self with arms crossed over chest, one hand on each shoulder blade…roll upper body side to side a little…make it smooth and uniform…head and eyes go with movement…rest.

17. Change arms, other on top, and repeat same movement.

18. Feet stand, lift pelvis, arms in triangle over body, palms together…move upper body so middle fingers trace a circle in space…(arms stay straight)...let head and entire body participate...your back makes a circle on floor, and fingertips trace a circle on ceiling…slowly and smoothly…rest.

19. Repeat same movement in opposite circles.

20. (extra) Feet stand, arms out to sides…lift pelvis and stay there…rock legs so you trace a small circle around your seventh cervical vertebra (the prominent one at base of neck)…knees are free to move anywhere…head and eyes go with knees…just explore it gently...and rest.

21. (extra) Same movement, head and eyes opposite knees (take your time, this may be difficult)…notice how breastbone and chest participate…let head move freely in a circle…and continue with knees still…and again let knees move…and rest.

22. Repeat original spine like a chain movement…rest and scan body…notice how back now feels very different against floor from the beginning…roll to side, stand up, walk around...do you carry your shoulders differently? Notice differences over the next few hours and days.