A flexible low back

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If you haven’t done this yet, do it now. With this “scooping” movement, you will learn how to avoid straining your back every time you stand your feet. It is one of the first lessons taught in all Feldenkrais trainings. These movements are slow and luxurious, calming the breath, relieving the hips, and softening any strain you might have in the low back.

This lesson is deceptively simple. It unwinds the back by gently tilting the legs, sneaking up on the complex patterns of walking. The whole spine feels connected as the arms and legs move in many patterns, helping you get out of your habitual rut.

Note: If it is not comfortable to drape one leg over the other, please keep the feet standing and just tilt the knees to the side.

This is one of the best lessons I know to soften the back. I used to come back to this again and again after I finished my training. There are many more like it in the flexion series as well! You can lengthen the back muscles and allow the belly to let go. This increases easy breathing and invites a new sense of uprightness as the back muscles shift.

See more in basic flexion to lengthen the back.

(AY229)

A new strategy of releasing the diaphragm and allowing for the back muscles to lengthen. A lovely lesson to do before bed!

See more breathing and calming lessons.

See lessons on breathing and tapping under The Body Pattern of Anxiety.

Ease the low back by rolling over the arms. The arms provide a kind of massage for the contraction along the lower back and ribs. Your contracted back muscles will feel supported in a whole new way. I love this lesson. (Have a rolled towel nearby if you are not comfortable with the arms behind your low back.)

Tip: Note that the knees are out to the side in this lesson. Do not allow the legs to hang on the ligaments. Stretching is strenuously ill-advised. Hold the legs up so they don't pull on your hip sockets. Each and every person will have a different comfort zone for this position. Yours might be high up, someone else's more sideways. It does not matter, you are still doing the lesson.

For more lessons with the arms behind, see: 
68 Arms behind #1
72 Arms behind #2
74 Arms behind #3
18 Rolling pelvis over arms to soften low back and ribs
453 Tilting legs with arms behind

Ah, the pelvic clock. This is one of Moshe Feldenkrais’s masterpieces. It allows for the power from the big muscles in the center to spread, like dropping a pebble in a pond. Done slowly and with attention, it eases the places where we have locked up and held on. Take your time for this will open up tremendous possibilities for a flexible low back and better walking.

For more pelvis and clock lessons, see:
Unlocking your pelvis
Full pelvic clock series
More pelvis and clock lessons

This lesson is wonderful for increasing the use of the whole back for upright, easy poise. Bringing the eyes into the movement is powerful and instructive. Go slow, and honor your own shape, whatever it is in this moment. This lesson always refreshes my sitting posture!

Note: This is not the same basic extension lesson as in the Human Movement Starter Kit.

For more on extension, see extension lessons under fundamentals.

(Amherst 11 June 1980)

This lesson is done on the stomach. It slowly invites more and more use of the back muscles to engage as the spine unwinds. If you sit (or slouch) for long periods, I recommend this lesson for recovering a long, tall spine!

For more lessons to access low back power, see:
80 Arms frame head
317 Tilt legs to come to sit from belly
326 Slow tilting of legs
9 Tilting legs on stomach to locate your center

For more lessons to access the power of your back, see a strong back.

(Moshe Basic Series, ATM book #7)