Thank you so much for clicking through to the full length exercise! Below I have some tips to ensure you get the most out of this exercise. Below the tips is the full movement exercise; it’s 13 steps long. If you don’t have time to do the whole thing, just get started and see how far you get. You will get benefit from any amount you are able to do.
I am truly excited to share this with you, and I hope you will let me know what you think!
- Do each movement slowly.
- Make each movement small.
- Make each movement easy and comfortable.
- Use as little muscular effort as possible.
- Relax and exhale as you do each movement.
- Do not stretch or strain.
- Rest between each movement.
Starting position: Sit on the forward edge of a chair with a flat seat. Place your legs shoulder-width apart with your feet flat on the ground, directly beneath your knees.
- Slowly turn your upper body to look to the right a little bit. Then return slowly to face forward and rest for a moment before doing the movement again. Keep your feet flat on the floor, and repeat this movement 6-10 times. Notice exactly how far to the right you can see easily, without feeling any strain.
- Focus your eyes on an object or spot straight ahead. While your eyes continue to look straight ahead, slowly turn your head and upper body a little bit to the right. Then slowly return to face forward, and pause. Repeat this movement 6-10 times. Don’t stretch or strain, use force, or turn further than is truly comfortable. Notice how keeping the eyes fixed, restricts the movement of turning. Relax your neck, jaw, shoulders, chest, abdomen and legs.
- Do movement #1 again: Slowly turn your upper body, as if to look to the right. Then slowly return to face forward and rest. Repeat this movement 2-4 times. Is there any improvement in your ease of movement as you turn? Can you see a little further to the right? Rest in the middle, and notice whether your left shoulder and the left side of your neck feel more relaxed.
- Now do the movement again, but keep both your head and eyes in the middle, facing forward. Repeat this movement very slowly 6-10 times. As your turn, notice how your left shoulder moves forward, and your right shoulder moves back. Relax your face, neck, shoulders and stomach. Reduce all unnecessary muscular effort.
- Do movement #1 again: Slowly turn your upper body, as if to look to the right. Then slowly return to face forward and rest. Repeat this movement 2-4 times. Is there any improvement in your ease of movement as you turn? Can you see a little further to the right? Rest in the middle, and notice; does your left side feel more relaxed than your right side?
- Keeping your feet flat on the floor, simply move your left knee forward, slightly. Repeat this movement very slowly 6-10 times. After each movement, let your knee return to the starting position and rest. Relax your leg and reduce unnecessary muscular effort. Notice how your left buttock and hip move forward a little. Feel how your head, eyes and shoulders turn slightly to the right as the left knee moves forward.
- Move your left knee forward while turning your head, eyes and upper body to the right a little bit. Repeat this movement very slowly 6-10 times. Reduce unnecessary muscular effort and notice how your left hip moves forward as you turn. Do you feel an improvement in your ease of movement while turning? Can you see further to the right? For comparison turn to the right and then turn to the left. Feel the difference!
- Repeat steps #1-7 on the left side, by reversing the directions. That is each time the instruction says “right” do “left” and vice versa.
- Now that you have completed the movements on both sides, this step will gently combine them: In a slow, continuous movement, turn to the right, come back to the center and turn to the left. Continue this turning right and left slowly, only going as far as is truly comfortable. Allow your head, eyes, shoulders, chest, and knees to all movement together, in a congruent way.
- Again, focus your eyes on an object or spot straight ahead. Resume turning slowly in an unbroken movement to the left and right, but this time keep both your head and eyes in the middle, facing forward. Allow your breath to be soft.
- Now keep just your eyes looking forward, and allow your head to join the turning of your shoulders, chest, and knees.
- Repeat step 9, and feel the improvement. Notice the clarity, ease, smoothness, and pleasure of your turning.
- Stand up and continue slowly turning to the right and to the left. Notice the ease in your spine. Allow your knees to be soft and notice what happens in your knees as you turn each direction. Feel the contact of your feet with the floor. Notice how soft and easy your breathing can be while you turn.
If you enjoyed this movement exercise and would like to learn more, here are some options:
- Join my e-newsletter list, where I send out articles, tips, and exercises every 2-3 weeks. As a gift and thank you for signing up, receive my free Sitting More Comfortably Guide & Exercise: https://feldenkraisportland.com/free-exercise-sitting-more-comfortably/
- Check out my upcoming workshops: https://feldenkraisportland.com/workshops/
- Consider joining the next 6-week Reducing Chronic Pain movement class series: https://feldenkraisportland.com/reduce-chronic-pain/