The most important spine mobility exercise (they say)

Contrary to big KZbinrs I do depend on your support. Even a small contribution can make a big difference. Please support me on patreon.com:
/ studywithalfons
If you prefer to make a one-time donation directly via PayPal, here is the link:
www.paypal.me/AlfonsGrabher
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Visit my homepage to learn more about my books:
"My Feldenkrais Book", on how to do lesson of The Feldenkrais Method of Somatic Education
"Getting Better Day By Day", for a well designed course with 9 life changing lessons for beginners.
"Movement Based", a journey into essay writing and movement instructions.
www.alfonsgrabher.com
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My website with 60 audio recordings from live classes in German language:
www.feldenkraiswerkstatt.at/
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I wish you a good time on the floor,
thank you for your support,
Alfons

[@NtathuAllen]

8 minutes in and my spine is easing out and loving this movement. I am recovering from a serious bout of shingles and this movement practice is perfect to reduce nerve pain as I regain my sense of safety in my body. ❤ thank you

[@Nillerus]

It always feels like good timing when you release one of your lessons somehow 😁

[@MichelleandDanFumo]

This was Ah-mazing!!! I haven't done one of your vids in months and this is exactly what I needed to day!!! Thank you soooooo much :)💚

[@ladorned_cave32]

just did the first 12 minutes. i have to pause for tonight because that’s all my attention span can manage without forcing. it’s been over a month since i played with feldenkrais! i know my concentration will come back but for tonight that’s all i can do. thank you alfons! i’ll send you money when i get paid, you deserve it for helping so many people and providing so much for free on youtube

[@ImprovingAbility]

It’s a very densely packed and challenging lesson. Good that you decided to give yourself a break! Actually if I teach in person I would teach a lesson like this over 2-3 days in a workshop. Thank you for your support and much ❤️! Alfons

[@zgs12212012]

You are truly a gift! This was a great lesson. Thank you. Love your books!

[@ImprovingAbility]

Thank you for your support! ❤️

[@ESLteacher1965]

I love these lessons

[@kobichu7134]

Great lesson! Thanks Alfons🎉

[@sylvia1124]

Wow! The lesson just kept getting better and better! Every new variation helped improve little kinks in my neck, skull and shoulders. Thank you, Alfons, for teaching us this!

[@deirdreosullivan7292]

Excellent thanks 😂

[@angieleefoster]

Perfect timing. I was having a little scoliosis pain and this resolved that. My body feels much better organised!

[@alessandralombardi9531]

Grazie Alfons sei il migliore in assoluto! Ti seguo e ke tue lezioni mi aiutano per imparare nuovi movimenti per le mie terapie riabilitative

[@tycobrahe7663]

Superb - as always! Thank you! I also added the variation of rotating the stretched arm in a circle (combining the 2 planes).

[@ImprovingAbility]

Excellent idea! 😍 I need to follow up with a separate video on this!!

[@tycobrahe7663]

@@ImprovingAbility Learned from your previous videos:)

[@nadinealpmann1265]

devine😘

[@ImprovingAbility]

Thank you Nadine!

[@shaynaformity1384]

Thank you for this lesson, Alfons! Just finding my way into the starting position this morning was a lesson in itself. My right hip joint (psoas, maybe?) complained a lot, so I was very nice to it and went slow and made lots of adjustments. If you have any suggestions, I'd love to hear your thoughts about what might be helpful.

[@ImprovingAbility]

Indeed! I feel you 😅😄 but I’m still quite surprised to hear that from you, Shayna, of all my fellow KZbin companions! 😮😇😅 In Pilates they offer easier sitting variations, like the ones I show in the pictures 0:53 or google: Pilates Mermaid. Throughout the lesson the side-sit on the floor should become easier and easier. Or have another look at my „dead bird“ lessons, all the ones with me side-sitting and a big yellow arrow in the thumbnails. Remember to use this type of sitting thereafter, to keep it fresh. Don’t be afraid to repurpose chairs for this sitting style. Here in Vietnam everyone is sitting with at least one foot, but often both feet up on the chair!

[@shaynaformity1384]

@@ImprovingAbility I was surprised by it, too! Looking at some Pilates images, I discovered that putting a cushion under my right hip helped, as well as putting my left hand off to the side instead of behind me. But even though it's afternoon now and I've done some activity so my muscles are warmed up, my hip is still a bit cranky. Ha! I just tried doing it on the left side, and that hip is very happy and open, but the left side of my neck complains when I try the side bending, lots of little grindy feelings. So I took a quick look for your videos with big yellow arrow - yes, neck turning! I will try those again. So much fun to explore! A concept that came to me through intuition several months ago is that I seem to have some kind of twist in my fascia, that moves around. It seems to hide somewhere that usually doesn't cause any apparent mischief, then comes out of hiding like a gremlin at seemingly random times, and different places (right hip, both sides of the neck, low back, jaw, etc.). Does that make sense to you, fit with any system you know about? I'd really like to unwind this... whatever it is. Hmmmm, maybe I could sit with it and ask it to tell me more...

[@shaynaformity1384]

@@ImprovingAbility It was great to see a comment I made 3 years ago. Back then, basically any way I could calm down was a kind of miracle. I had so much physical/mental/emotional stress all day long every day. Now I focus on improving the quality of my life - it's a subtle difference, but you might have a sense of what I mean. I'm not in constant crisis mode. Your youtube channel has been a big part of this change in my life. We've come a long way, baby!

[@shaynaformity1384]

Ha! The youtube algorithm has served me well. I mentioned wanting to unwind, and youtube suggested a somatics video about a process called unwinding. I did some of that, (it's quite pleasant!) and now I can easily get into this position. Hooray!

[@marinamouny5657]

Hola estos ejercicios son recomendables para personas con escoliosis grado uno, rectificación cervcal y espondilolisis zona lumbar?

[@ImprovingAbility]

Mis ejercicios son suaves y pueden hacerse en aproximaciones. No es necesario hacer todo o intentar lograr mucho. Haz los movimientos pequeños, siempre mantente dentro de tu zona de confort y usa tu buen juicio. ¡Con paciencia, verás mejoras! ¡Gracias por cuidar de ti y tu bienestar!

[@marinamouny5657]

@@ImprovingAbility Muchas Gracias!!!

[@daveteare1054]

Excellent video! It was a tremendous way to start my morning today.

[@ImprovingAbility]

Thank you so much, dear Dave! ❤️🍀💐 I truly savoured your feedback for a few days now. And I also love this sequence, there’s so much in it!