Low Back

Guidance to Begin:

Lower Back alignment and ease is important for doing powerful movements like lifting, pushing, pulling and bending.  When your low back is stable and strong, you can sense the power residing in the core of your body.  Feldenkrais lessons emphasize moving with ease instead of effort, different from traditional exercises. This series organizes how you use the largest bones and strongest muscles of your body- your lower back, hips and legs.

Begin with “Lesson 1- Bridge Pelvis” a key lesson to organize your pelvis and back in extension movements before doing other lessons.  If the positions or movements feel difficult, you can modify the positions to be more comfortable and make the movements smaller or do them in your imagination.  Each lesson can be repeated many times.  *If you feel pain or dizziness, please stop the lesson and work under the guidance a trained professional.

I recommend the Balance and Breathing series for the Lower Back series as well as the Head & Neck and Shoulder series.  Truly, all the other series are beneficial for strengthening this “core organization.”   If you have limitations or pain with any of the positions or movements in this series, the vision or breathing lessons and Balance #1 are very gentle and may be a good starting place.

Lower Back Lessons: Benefits
– Coordinate and Tone Lower Back, Hips and Legs

– Grounding and Stabilizing for Mind and Body
– Powerful Posture 

To preview and purchase lessons, click on links below which are with CDBaby. You can also purchase lessons on iTunes or Amazon.

Benefits and Descriptions of Low Back Lessons

1.  Bridge Pelvis  (AY 43)

Improve alignment and tone for low back, hips and spine using variations of bridging while lying on back with knees bent. Feel stable support and easier breathing. Improve Posture.

2.Head & Pelvis Clock (AY77)

Make smoother hip movements using an imaginary “clock” with head & pelvis while lying on back in various positions. Improve alignment, ease and coordination of your entire spine and hips for stable support.

3. Lengthen & Lift Back  (AY379)

Use lifting or reaching of your arms and legs while lying on back or on belly to lengthen the sides of your back. Extend your reach, align and tone. Feel softer in your chest and shoulders and greater power in your back.

4. Releasing Hips with Feet  (AY 302)

Soften shoulders and lengthen back for easier, stronger support of spine. While lying on back, use various gentle movements with one knee to improve alignment for the low back, hips and spine for walking.

5.Hello to Hip Joints (AY241)

For fluid walking & standing support. Lie on back or in sitting position while coordination protruding belly with leg movements. Helpful for ease & recovery from whiplash, falls, sacrum pain, big toe & foot pain.

6. On Belly, Legs Pushing (E 24)

While on belly, push with toes with arms and legs in various positions for low back alignment and core support. Improve back & disc alignment, tone core. Great for running, reaching and balance.

7. Buttocks Walking (AY 13)

Use the two sides of hips and back while sitting or kneeling.  Movements help tone core support of spine and engage gluteal and pelvis support to improve back & disc alignment.  Great for walking, hip alignment and balance. (Slightly advanced lesson- not recommended with severe SI joint instability)

 

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