By Laura Algranti
Everyday we sit for many reasons and in many ways. We sit: to eat at a table; driving a vehicle; being a passenger in a vehicle; at a desk to work; at the computer; in an easy chair or couch to read or watch TV; at a sports event; at a picnic table; riding a horse.
You may be wondering, “How hard is it to sit? Certainly everyone can sit.” We do all sit, but many do it in a way that creates difficulties or that exacerbates pain issues, such as in the lower back, shoulder and neck, upper back, hip joints, knees, even arms and wrists. Ideally we should be able to sit in a way that lets our skeleton carry us instead of using our muscles to hold us upright.
The following Feldenkrais Method Awareness Through Movement® Lesson will give you an introduction to what improvements are possible. This is just a brief easy lesson which can get you started. There is so much more possible within the Feldenkrais Method which can help anyone, not only with problems, but simply for more ease in daily life.
It is important to remember to do the following
very slowly and to make very small movements. If you feel any stress or
strain, you are moving too large or too quickly. If any movement is difficult
or has the potential to cause pain, do it in your imagination only. Remember
to be aware of tension in any part of yourself. Keep your jaw and face
relaxed. Breathe easily. Let your chest move. Let your arms and legs be
relaxed.
Here we go!
1. Sit on the front of a chair comfortably with
your feet flat on the floor, placed below your knees, about shoulder width
apart. Rest your hands on your thighs. Just notice yourself and any areas
that come to your attention.
2. Now turn your upper body as if to look to your right a bit. Go only
as far as what is completely comfortable. Notice the quality of your movement
and how far you can see to the right. Return to center and pause.
3. Look forward straight ahead and find something to look at. Then turn
your head and upper body to the right while your eyes continue to look
forward. This will be a small movement since your eyes remain forward.
Return to center and then move your head and shoulders right again. Do
this a number of times. Return to center and pause.
4. Now turn to the right with your shoulders and upper body only. Your
head and eyes remain looking forward. Notice the feeling in your ribs
as you do this. Return to center and pause.
5. Return to the original movement of turning to the right. Notice the
quality of movement now and the distance you can see. Return to center
and rest.
6. Slide your left knee forward a small amount while keeping your foot
still and flat on the floor. Do this gently and notice how taking your
left knee and thigh forward turns the right side of your pelvis back a
bit and feel how your torso starts to turn to the right. Do this a number
of times. Rest.
7. Now, put the movements together. Slide your left knee forward while
turning to the right with your torso. Do it gently and easily. Notice
that you get a little taller as you turn. Rest.
8. Once again, turn to the right and notice how much of you is involved
in the movement and the quality of the turn and how far you can see to
the right.
9. Return to center and rest.
10. You can now do the same to the left side. Simply follow the above
instructions but substitute left for right and use your right knee instead
of the left.
This simple lesson has started to create positive changes in the way you sit and these changes will also inform the manner in which you stand and walk, helping to make these activities more efficient and have more ease also.
Laura Algranti is a Guild Certified Feldenkrais
Practitioner®. Currently she is organizing Awareness Through Movement
classes in the Hemet, Sage, and possibly Temecula areas. She can be reached
at 951-767-3485.
