To get the most benefit:
Please dress comfortably so you can breathe without restriction and remove your shoes. If you wear glasses, you may wish to remove them, at least from time to time. Some lessons are done seated in a chair with a firm seat, feet on the floor underneath your knees. Others take place on the floor on a mat or blanket. Have a towel or small support handy in case you need it for under your head.
In each lesson:
- please move slowly and within a small range, at least initially.
- if you experience discomfort, make the movement smaller or slower, and if discomfort persists, please continue your exploration only in your imagination or simply listen to the lesson.
- rest when you like — before getting tired is ideal. Pause the recording if needed. Certainly rest if you find your attention can no longer stay on the movement practice as directed.
Improving Neck Comfort
Expand your idea of your neck! Consider and experience the contribution of your middle back to the smooth and comfortable movement of your head. Master Teacher Dr. Ruthy Alon developed this lesson in her Bones for Life® program to improve posture, balance and walking.
Turn Your Head with Ease
This lesson is done seated in a chair and is drawn from the ATM “Self Help” series taught in August, 2019. Using selective inhibition, invite more of your into action to move with greater grace and comfort.
Engage Your Upper Back
The upper back — you know, the part of the spine between your shoulder blades — is an unknown, and therefore unmoving, part for many of us. This lesson uses the action of lightly pushing your hands into the wall above your head while lying on your back to wake up this area.
Raise an Arm: Support & Resist
In this short self-help move, use your hand on your ribs to support the lifting of an arm. Then use a little resistance, again from the hand on the rib case, to clarify and suggest options to further improve your ease in lifting an arm.
Connecting Shoulders to Walking
Movement of the shoulder blades, spine and ribs are essential to our balance, as well as our comfort and ease in walking. This short seated movement practice is drawn from Dr. Ruthy Alon’s Walk for Life® program, based on the Feldenkrais Method.