BETTER POSTURE | A WARM-HEARTED APPROACH | Feldenkrais with Alfons

The forward head posture is where your skull is protruded forward more than an inch over the atlas, which is the vertebra in your neck that your head rests on. According to Dr. Adalbert I. Kapandji, author of "The Physiology of the Joints," for every inch that your head protrudes from its normal position, you add 10 additional pounds of force upon your neck. This not only causes neck and shoulder pain, but also migraine, jaw pain and arthritis in the cervical spine.
Treatment involves correcting the muscle imbalance. Classical treatment in in a Gym or Physical Therapy setting might involve stretching muscles in the front of the torso such as the pectoralis major, pectoralis minor while also strength training muscles in the back of the torso such as the rhomboids. Stretching muscles that cause neck protrusion, and strengthening muscles that cause neck retraction.
This somatic approach takes a different approach. While there are components of releasing tension and strengthening weak muscles, it functions mainly through neuromuscular reconditioning and retraining.
If you've already seen doctors, specialists, and traditional therapists but the pain still persists with unknown cause, try this method as a complementary approach.
Somatic education is a field within bodywork and movement studies which emphasises internal physical perception and experience. The term is used in movement therapy to signify approaches based on the soma, or "the body as perceived from within," including Alexander technique, the Feldenkrais Method, and Rolfing. In dance, the term refers to techniques based on the dancer's internal sensation, in contrast with "performative techniques".
This is my series of videos with beginner lessons of the Feldenkrais Method of Somatic Education. This will give everyone with an internet connection the chance to get to know the Feldenkrais Method, to learn more about awareness, mindfulness, how to take care of one's own health, and to become better day by day.
I recommend to work through the videos one by one, in the correct order, starting here: • GETTING BETTER DAY BY ...
Please give a THUMBS UP. Help the videos to become more popular by thumbs up, commenting, subscribing and sharing.
See my book "My Feldenkrais Book" on how to do Feldenkrais lessons www.myfeldenkra...
Please use the comment section to share your experiences, questions, and insights. You're welcome to read and discuss everyone's comments.
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IF YOU WOULD LIKE TO SUPPORT my KZbin video production, with any amount you like starting from 1$, any donation is greatly appreciated:
www.paypal.me/A...
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Wish you a good time on the floor,
thanks for your support,
Alfons
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Music Credits:
Jeff Kaale: / jeff-kaale
Vorsa: / @notvorsa

[@polarisyoga]

So many wonderful comments that I don’t know what more I can add. As a retired schoolteacher and a yoga instructor, I truly appreciate all the modifications and permissions you give as well as encouragement to play and take it slow. I think you are a teacher extraordinaire, and I love listening to your playful use of English. Definitely not too slow--this pace allows for dropping into a more mindful place. The practice is very close to meditation and thank you for sharing that you still learn and get excited from it. I love that Life has brought this new way of traveling into my awareness, since the pandemic has restricted other kids of travel. Now I can “see” new places with a most interesting and entertaining guide, Alfons. You are a gift to us all!

[@mariajimenez8803]

Alfons, thank you for teaching us to befriend our bodies and count them as allies and not as strangers! I’m so grateful for finding you here where access is easy. As you already know, you are changing lives to live happier. Your pace and patience are golden 🌟

[@sadiehusko7144]

I so appreciate the reminder to be gentle and kind to myself while making my movements free, feeling and following myself is essential.

[@fatmaibrahim4196]

Thanks! What a privilege to be able to do these exercises from the comfort of our home Thank you for being so kind in sharing them.

[@Schweik2]

I'm working through the series and in one week my neck, upper back and shoulders are probably in the best organizational state they've been since childhood. I feel like I'm living a miracle. Vielen, vielen Dank!!! Also, your pacing is fine for me and your microphone worked perfectly. It's fascinating experiencing the variety of movements that can loosen up my spine, chest, neck, and shoulders. It's also fascinating how tensions move around the body as that happens. Wonderful! :-)

[@blaggie2]

A revelation when I stood up, how different my whole upper body felt, how it was set further back, my chest lifted and feeling light at the same time. What a wonder! Thank you xxx

[@carmeng6820]

oh, how I wish I could give a "thumbs up" each time I do and enjoy a lesson - last week I complained about not getting my iliac crest off the floor, today everything was just floating smoothly and my spine (which felt like a broomstick at the beginning, when lifting my head for the first time at the start, I was grasping for air, because my chest was pushed onto the floor so hard, in order to lift the head a tiny bit) now feels like a soft and smooth device, somehow I have to say - I don't feel it at all, no pain, no blockage, no restriction - it just allows movement. Doing this lesson many times now - I seem to be able to process what you say in between. It totally gives me hope, that somewhen - I will archive a progress, even if there was hardly any progress for months now.

[@mikkaylaryder4174]

Where are the other two lessons? Ty sooooooooooo much,this movement is powerful,awesome Liberating! Kay La

[@nicoleharrick7575]

These lessons are definitely not too slow - they’re giving my whole system a chance to sense the movements. Much more ease in my neck after this lesson. So cool! Thanks Alfons! Love how you have humor in every lesson. It reminds me that this is seriously fun!

[@ImprovingAbility]

😁😅 indeed!

[@jojolouis]

"You can move in a way that makes you feel bored with life, or you can move in a way that makes you feel happy" you said. And then just suddenly I realized that since my knee operation I had unconsciously getting into the habit of moving, standing, sitting like someone who had to " take care now" "remember you're not that young anymore" etc... when in fact I don't have to at all. Just an unnecessary/useless mindset that I had picked up unconsciously. Just hearing this I was already sitting much better before even starting the lesson.Thanks so much Alfons for that insight! That lesson is great !!!!!. will probably do it a few time before proceeding. Many thanks.

[@ImprovingAbility]

Great you did catch that so swiftly! Thank you for your glowing feedback and I wish you all the best with exploring further!

[@daphnetassin1246]

Wow what a great lesson! Yesterday in yoga class I couldn’t lift my head hardly at all into cobra, after this lesson I felt so much freedom in my back. Thank you Alfons!

[@mikkaylaryder4174]

Thank you Alfons sooooooooooo liberating! Wowwwwwwwwww I feel sooo much better, no neck pain for 43 minutes and still.... Kay La

[@emiliam778]

I love your lessons! Thank you so much for making them, for posting them online for free, that’s very generous of you! I’m amazed with Feldenkrais method and how it is healing my body and my mind too. Thank you so so much! What you do is amazing and powerful. And I love your sense of humor 👍🏻

[@carmeng6820]

and I ike it even more, again! today I discovered that: lifting the hip was difficult, because I had a forward pelvic tilt (and a hollow back) and when I concentrate on a neutral pelvis (or, as I feel it - backtilt of the pelvis) it is SO easy to lift this side of the pelvis/hip off the floor! - I have not yet discovered the connection to the shouldergirdle, but having the hands/arm close to the face is a constraint somehow, having the opposite arm along the body, downwards would allow a bigger rotation of the other side, but anyhow - I am very amazed about the progress in this lesson

[@allthingsfrench1391]

Awesome...again, the feeling in the body is amazing. The more I do, the more I feel and am beginning to understand Feldenkrais. I have to say that I have been able to do more without constantly hurting myself, whereas before I was constantly injuring my back..I an thrilled that I have been able to do things I haven't done in a long time because of only a few weeks following you and doing these classes. Thank you so much.

[@susanghosh5456]

Good morning, Alfons! Today was my third day on this lesson. I decided to stay with this one for a little while before moving on. The movement is becoming more fluid and little by little I am able to be aware of the parts of my body that are involved in this movement. That is something that I am finding quite difficult.. awareness of how the movement is affecting the different parts of my body and how they are working together. That, too, was a bit easier today. Thank you!

[@gopsihsobhon3408]

Wow! Miracle did happen right there when I lifted my head! Amazing!

[@helenho4666]

I love this lesson! I move my ENTIRE body, not body parts. Graceful, engaging, without effort.

[@doritpittman8494]

After this class I had to take a 20 minute sleep, it was amazing how tired I got, also amazing how one side was so different. Will repeat. Thanks

[@ImprovingAbility]

Well done!! 👍👍☺️

[@nordwind4]

Thank you for your efforts making us happier through moving better.

[@deirdreosullivan7292]

I am floating. Another fantastic lesson. Thanks very much.

[@jalgar8125]

Thank you, Alfons. I noticed a big difference in the way my neck had more freedom of movement. As always, I look very forward to the next video. You are so appreciated!

[@joshiseeks6640]

Dear Alfons, following your course here on youtube, this particular episode is absolutely stunning. Suffering from a serious chronicle spine related issue I just couldn´t do anything lying in prone for years. With this one session I could not only (not so easy though) follow it but felt rather well after practicing. Thank you for beeing so generous providing your knowledge.

[@ImprovingAbility]

Dear Joshi, glad you found my KZbin channel and to hear about your progress! Happy for you :-) Continue to practice slowly and small-ish, that's the key for better movement quality and wellbeing... greetings! Alfons

[@theresagusnowsky644]

Yes indeed I have better movement in lifting my head! The term you were trying to say, I believe is "in any event". I did have difficulty with positioning my left leg compared to the right, so I will keep working on this lesson for a bit longer before progressing to the next. Purchased your book this week. Thanks for your very thorough explanations.

[@lindahoganson8721]

I’ve just met you and have started here this afternoon. Thank you. It was a good movement. I was pleased at how easily I could lift my hips, but then found I was using my forearms as they lay on the floor. I’ll have to look at that more closely. My toes began to get cramps, ‘Charlie horses’. Eventually both feet. I’m looking forward to more and no you are not too slow.

[@ImprovingAbility]

Thank you for your comment and participation, Linda ☺️ Please let me know if the Charlie horses resolved after some more gentle practice

[@janemclaren9600]

Thanks always. After doing this lesson my ability to feel myself breathing into my back became very easy and strangely pleasant. My neck became very free, too. Looking forward to the next lesson.

[@leahlunafarms]

Your comments in the beginning made me laugh because I'm the "not very nice friend" who tells everyone they have turkey neck! Lol... Oh well. I wish they would just take my advice and watch this video because I love this lesson so much! (I too am a turkey neck) :)

[@shelleywalters3478]

Thank you Alfons.

[@kevinlaing8550]

Just got rid of my headache. These lessons are fab. Thankyou Alfons. I'm so grateful.

[@ImprovingAbility]

Thank you Kevin, good to know ! :-)

[@kevinlaing8550]

:-D

[@sarasitton8445]

Feldenkrais with Alfons hi I am not sure if you can help' but I have a closed head injury . So, my left side does not work normally.

[@ImprovingAbility]

Difficult to say, Sara. I can't possibly know what you are asking about. I might need to add that I don't give medical advise and what I say should not be treated as such. However, for most people it's safe to use Feldenkrais COMPLEMENTARY to medical and classical rehab.

[@susanghosh5456]

Hi Alfons, I am loving the lessons. I wake up and I can't wait to go do my lesson. This is quite different from other things I have asked myself to do first thing in the morning! Thank you. While I have liked all lessons this one especially because it addresses itself to an area in my body that I have particularly wanted help with.. holding my head in the bird position and also tightness and lack of mobility in my right hip joint. Moving my right knee and hip in the way we did in this lesson felt so good. There was so much greater ease as I went along. For the very first time I didn't follow the directions and skipped the wrist lesson which I think I'll go back to. but I was so happy when I saw this one and also it was a little shorter than the wrist lesson which works better this morning. Hoping you are having a wonderful day and feeling great about sharing so much with us. Thank you.

[@deirdreosullivan7292]

Holy moly. So wonderful. Thanks a million.

[@sylviadooling9798]

Dear Alfons, Yes the head suddenly released and chest followed. The movements are so simple but they seem to awaken us to awareness of tightness we otherwise would still be unrecognized but influencing us into thinking we have tightness or we are tight there. Feels much nicer to feel this looseness. Thanks a lot.

[@nishkkamanglani9562]

Amazing Alfons, the freedom in the chest, and how nice upright I sit on my sitbones :) I felt the same 'WOW' you felt when you lifted your head after the lesson. Thank you. 🙂

[@stephenbrivati3233]

Fantastic! Pace is fine.

[@Wicus51]

Moving feels so much mire easy and graceful... THANKS Alfons. i feel more alive... Great feeling.

[@theredhairedchild944]

These are utterly amazing. So well taught. I feel do relaxed and loose. Please do one on the Psoas 🙏🙏🙏🙏🙏🙏🙏🙏 I think I need to purchase your book actually. For now I will keep doing the series and sharing with friends and family. Thank you Alfons

[@westza]

wonderful movements! thank you a million times, Alfonso!

[@jamndunk]

'In any event', you have helped me back to awareness. Danke, Alfons!

[@Adrian.katzenstein]

6:23 Room room room! lol man this is great i always thought i needed something not as complex as most videos that always makes my neck hurt more or gives me headaches, i love your method easy to follow and easy on the body! appreciate these

[@yarazooom]

FELDENKRAIS it feels SO NICE. thank you so much Alfons

[@dominiquederoiteau9383]

superbe lesson... thanks ...the first time i didn t catch it too much ...this second time .... really my head up alone without effort ... and hips lights ! Merci !!!!

[@grzesiekk1599]

Wow this was amazing effect. Thank you!

[@Wicus51]

Detailed explorations, great and easy and unstrained effects! I love these lessons, Alfons. Thanks. I feel more comfortable with me, myself and I....

[@evelynerossie778]

Your classes are magic!!!!!

[@jonbog6479]

Thanks yet again! Looking forward to explore further!

[@sarahillier8209]

I have a stiff neck so I preferred to keep my head nose down, especially when we were working the right side. That’s ok? Anyway, I am enjoying your channel very much. Thank you Alfons!

[@cinmac3]

like he said so what makes you feel comfortable!!

[@ImpulsoCreativo9322]

I liked how you did both sides this time on the video!

[@erinowens1880]

This lesson really impacted the way I stand. I almost always stand with knees hyper extended which also exacerbates the my anterior pelvic tilt. Totally different standing and walking after this lesson. Thank you!

[@joulesisgypsy]

Gosh me too Erin! I only noticed after reading your comment. Thankyou ♡

[@wilfriedgottlicher5890]

This lesson really was a great experience. I have always avoided to lie on my front, since it felt so uneasy for my head. At the end of the lesson I realized that I can lift my head without strainlying on my front and even move it freely in tihs position. I was overwhelmed by this experience!

[@patstarkey8289]

Hi Alfons, My neck is stiff and I found this exercise difficult. I have loved your other lessons. Thanks

[@vickypapapavlou5447]

Thank you, this was quite miracolous..😂😊 🎉 i feel Happy again

[@jackieremillardgorsk]

Alfons, you rock! These lessons are AMAZING! They are helping me so much with my posture and neck pain. You are a wonderful teacher. I appreciate your kindness and generosity. I will share your channel with others. Thank you! ❤️

[@ImprovingAbility]

Thank you Jacqueline. And please continue sharing :-) ❤️

[@GabeVA-ot5ly]

This one is amazing 🤩. Thank you for your suggustions on patreon. Are there more lessons like this?

[@ImprovingAbility]

Sorry for the late replies, I will write more on Patreon when I‘m back on a more regular schedule in September (2024). Yes, this one is awesome! I have many lessons like this, and many that build on it. Please have a look at the thumbnails on my channel youtube.com/@ImprovingAbility/videos and pick from there… skip a bit through each video to see if you like the style and pacing … wish you all the best!

[@sudhirwise]

Amazing lesson

[@jonzy5x]

Amazing. Thanks so much for this, what a gift - really changed my body, my posture and allowed me to release tension in my lower back

[@ImprovingAbility]

Great observations, thank you for sharing

[@vanitasyoga4951]

Wonderful tutorial.. this is helpful me thank you sir I am from India.

[@philgardner9497]

Thanks for this lesson...yes, really noticed the head and neck floating over the shoulders and much more openness in the chest. My shoulders felt much more back (less rounded) without effort.

[@ImprovingAbility]

I really appreciate your comments and sharing Phil, thank you :-)

[@wairaalberich687]

Your lessons are just fantastich, Alfons! Thank you soooo much! Ich bin so begeister über Feldendekrais! Where is your Praxis?

[@zephyronfire3821]

Hi Alfons! I feel 'so upright' now! haha! I have a bit of a cervical headache, but I figure I did not turn my head enough (like you said to! :)) as the lesson progressed. It's like a 'pressure' in my head. Having said that, my left leg which is affected by lower lumbar DDD, feels frontal blood flow better and my hip area is WAY more loose. I think I will need to do this one more often and as a matter of fact, I will write down a summary of each activity from every lesson to do when I'm not in front of the computer & when I'm finished each lesson! TY so very much & ps...as I now turn my head from left to right (lots of 'sand' sounding there...lol), but the headache is totally going away. :)

[@svetmes]

The good lesson. It was interesting to explore lying on front. My back became soft like a butter). It's so great! Thank you.

[@ricjoelsons]

Dear Alfons I would like to ask you something...I'm new both to Yoga and the Feldenkrais Method and grew concerned about the issue on Stretching...Would practicing yoga be counterproductive for my Feldenkrais Method practice given the stretching involved in the asanas? Also I would like to Thank you for all the great content you generously share here!

[@ImprovingAbility]

It’s great that you’re so active! You can do both of course. Just don’t try to do both at the same time 😅 Know when you’re doing what

[@tuxslayer]

Hi Alfons, thanks for the great lesson! (as always!) How do I find next 2 lessons you mentioned in the beginning? This one is marked as 'day 6', but 'day 7' is about trauma already.

[@ImprovingAbility]

Hi Oleksii, this is in my series "Getting better day by day", you can find the playlist here kzbin.info/aero/PLcGwQrrRmOBCHy9Zlj-03wKE-s5ZCcZyV or google it. The titles are maybe a bit overly dramatic, but still I would recommend starting from the beginning with Day 1.. it's a sequence and every lesson builds upon each other... actually every video on my channel does... it's my learning... I go deeper I go deeper ... with every video. Enjoy!

[@olgashmidov7177]

Love love lessons could not believe what happened to my stiff neck Is it possible to squeeze in5 minutes for morning routine? Or is very important to be in slow pace? Thank you very much Alfons!!!! Looking forward for next video. Olga

[@ImprovingAbility]

Thank you for your feedback Olga, it's good to have you here :-) please, by all means experiment with these movements, be creative with yourself, try some of them on your own without guidance in the morning. You'll find that there's a special way of doing them. One way will make you benefit, and one way they are merely "movements" without effect. Depends on HOW you do them.

[@olgashmidov7177]

+Feldenkrais with Alfons thanks AlfonsI!! I will!!!! I have a feeling that in connection leg- hand - shoulder there something hidden in my body that probably never developed fully and a lot for exploring!!!! And it will help me with my shoulder pain.... To understand all this from one lesson...!!!!!! I pull a hat infront of you!!!!! It shows you love method and somehow make other to become curious!!!! God bless you!!!! And by the way - Chinese!!!!- beautiful!!!! You are Talented!!!! With love Olga

[@Wonieka]

It was succes a big difference. It never went so easily.

[@abuAbduAllah100]

Hi, you are not too slow coach, you got a perfect pace :)

[@cinmac3]

Was this better pasture or relax shoulder, do you have two lesson 4, videos??

[@luyzqint3760]

Should we do the 3 video for this exercise in the same day, or brake it into 3 days?.

[@ImprovingAbility]

I would say: Ad libitum! I knew a guy who did up to 10 lessons a day for over two years. Then there’s the people who do one lesson per day. I myself I’m good with a new lesson every week. Sometimes I break lessons up and focus on a few movements for a week or two.

[@Aclhemy_Raphaelle]

3.333 views! Now go for 33.333, you deserve it :-) Thank you so much.

[@averyjoycelynbarakudablock4139]

Well, I was just so put off by how slow and pokey you are and how long it takes you to krechts out a thought. And further irritated because in the back of my head -- back of my head - ha -- I'm disappointed with myself that I couldn't (didn't) slow down as I knew was appropriate. But alas, I JUST KEPT WATCHING you in your little orange puffed blissfully empty room et voilà!:By the end of the second video I'm completely sold, completely engaged. →Your absolutely exceptional expertise,so nuanced, so subtle is greatly appreciated.

[@phronsiekeys]

This was tough for me. My boobs don't enjoy being smushed! But I like how my back feels after

[@larsvonspears]

i've been doing this playlist by order and although the one with shoulders worked so well for me, this one was so uncomfortable for me. how can you put one of your foot on top of the other when lying on your front? 😱

[@ImprovingAbility]

little by litte, we call it "approximations" ! All the best to you 👍😃

[@sudhirwise]

,, 'at any account' You mean 'in any event'??

[@SleepingTurtle1]

"by all accounts" - according to all available information, "in any case" - whichever of the versions be true (im Jeden Fall)

[@SEBOZETC]

🙂

[@sakra123]

Thanks Alphonse. I listened to your tip and tried to be relaxed and good for my body ... It's a little hard to lie on the front with F-size breasts 👙 Is there an exercise for a "turtle neck" lying on the back or sitting?

[@ImprovingAbility]

I recommend to cushion up, get a bunch of your favourite cushions and blankets and make yourself a nice surface to lie down on prone, or side-lying towards prone. Maybe a big, firm pillow in front of your pelvis and a rolled up blanket in front of your shoulders to prop you up as a whole, then fill in the gaps. I totally agree, comfort first! First get cozy and only then get rolling😁 For your second question: look over the thumbnails on my channel and see if anything appeals to you ✨👍

[@sakra123]

@@ImprovingAbility Thank you so much for your answer. I will try...So far I didn't give priority to my comfort when it came to exercising. You changed my concept and made me spoiled...😊 No more Spartan conditions..