waking up and going to bed — Feldenkrais lessons online

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Suggested routines

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I understand the need for fast, reliable options to reset your patterns. I used to do this: #1 Arms overhead, look up, look forward twenty times a day when I suffered from super hunched shoulders.

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AM routine to undo stiffness: Vigorous movements

Spine like a chain, roll from top to bottom, 22 min (back)
Lean elbows on knees, rotate spine, 4 min (standing)
Tilt knees on back and belly, 14 min (back, front)

AM routine to wake up the spine: Gentle movements

Scoochie move, elongate legs, 11 min (back)
Simple pelvis rocking, 9 min (back)
Round and arch, count breaths in 15 seconds, 7 min (sitting)

PM routine to unwind from work

Seesaw breathing to release tension, 10 min (back or sitting)
Oscillate to free the shoulders, arms in triangle, 8 min (back)
Shoulder plunking and tapping, 16 min (back)

PM routine to go to sleep

Exhaling, count to ten, 10 min (back or sitting)
Breathing and tapping, 8 min (back)
Abdominal breathing releases belly and back, 30 min (back) (Do half if you wish.)
 

Jump in. Start now. Release old patterns today.

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