User's Guide
The Feldenkrais Method
What it is
How it works
How to Maximize Benefits
About the Feldenkrais Method of somatic education
The Feldenkrais Method is a sophisticated synthesis of biology, physics, neuroscience, and motor development, designed to interact with the brain’s neuroplasticity to benefit the body and mind. It uses a combination of neurologically relevant movement and relaxed attention to improve many aspects of our comfort and ability.
The Feldenkrais Method is available as do-it-yourself exercises called Awareness Through Movement, and as individual hands-on sessions called Functional Integration. Both applications are commonly referred to as “lessons” because a neurological learning process takes place in your brain and body as you experience them.
At Feldenkrais Access, we specialize in offering programs that feature the 'do-it-yourself' aspect of the Feldenkrais Method. Done gently and slowly, the lessons featured in our programs and classes will engage your brain's neuroplasticity on your body's behalf to bring about positive changes.
Feldenkrais Lessons
Feldenkrais lessons can help you to change habitual patterns of posture and self-use, improve your musculoskeletal organization, and improve your physical comfort, ease of movement, and sense of well-being. They are safe, gentle, and are suitable for people of all ages and abilities.
Before You Begin
Make yourself comfortable. Turn off distractions and find a place to lie comfortably on a rug, mat, or blanket. If it is difficult for you to lie on the floor, you can do most of our Feldenkrais lessons while lying flat on a bed without a pillow. Remove your shoes and belt, and loosen any restrictive clothing. If you are doing a lesson involving sitting, please select a chair with a flat, firm seat and sit toward its forward edge with your feet resting flat on the floor.
What to Expect
Feldenkrais lessons rely upon small, gentle movements done in a relaxed way to facilitate communication between your brain and body. They are most effective when you go slowly, do less, avoid discomfort, and pay attention to your internal sensations. During the lesson, simply pay attention to your own experience, in a kind and respectful way, as the teacher guides you verbally. There is no need to look at the screen. Afterward, some improvements will be immediate, while others will develop gradually.
Do Each Movement Slowly
Go slowly and take your time to sense and feel the details of each movement. Doing the movements slowly will make it easier for you to identify and let go of unnecessary muscular effort and strain. It will also make it easier for your brain to discover and explore new options for your improvement. Going slowly makes important sensory information more accessible to your brain so that it can use it to help your body.
Don’t be Hard on Yourself
For optimal results, take a break from being goal-oriented. Emotional effort (striving to excel, succeed, and be 'good' at things) causes tension and muscular effort. When you're doing a Feldenkrais lesson, it helps to reduce muscular effort to a minimum. Therefore, don't work hard! Simply relax, notice your feelings, and experience the lesson without judging yourself. The Feldenkrais Method is not competitive; no one is better at doing a Feldenkrais lesson than anyone else.
Reduce Unnecessary Effort
We often use more muscular effort than necessary, even while doing simple tasks. When you do a Feldenkrais lesson, try to use the smallest amount of muscular effort possible. This will make it easier for your brain to detect small but important differences, and make helpful neurological distinctions.
Do Only What is Easy
In a Feldenkrais lesson, each movement should be easy and comfortable. Please do not push, stretch, strain, or use intense muscular effort. Even very small movements can be extremely effective. Please do not do any movements that cause pain or discomfort.
Pause Between Each Movement
Do not repeat the movements quickly, one after another. It is more effective to pause and relax completely for a few seconds between each movement. This will help you to stay relaxed, make each movement therapeutic, and give your brain time to absorb new and useful sensory information.
Resting Is Important
Fatigue interferes with your brain’s ability to communicate with your body. Therefore, rest as often as you like. Resting can be as helpful as doing the movements, both refreshing you and giving you an opportunity to notice the changes that are taking place. Feel free to pause the recording anytime.
Go at Your Own Pace
Feldenkrais lessons are flexible and all about you, as an individual. Therefore, please take your time and go at your own pace. If you find some movements particularly interesting, feel free to pause the recording and do them as many times as you like. If you feel any strain or fatigue, please pause to rest and resume the exercise when you are ready to continue.
Avoid Pain and Discomfort
You should not experience discomfort or pain while doing a Feldenkrais lesson. Respect your body’s signals and do not do movements that cause pain or discomfort. Instead, try making the movements even smaller and slower, or do them only in your imagination. Discomfort after a Feldenkrais lesson may indicate that you used more muscular effort than necessary. Please rest and try doing even less next time.
Visualization
When you imagine or visualize doing a movement, your brain sends the same exact messages to your muscles that it sends when you are actually moving. The only difference is that the messages are not intense enough to make your muscles contract fully. If you like, try closing your eyes and doing the movements in your imagination only. In some situations, this can be as effective as physically doing the movements.
When the Lesson is Over:
How to Maximize the Benefits
When you do a Feldenkrais lesson, some of your old, habitual patterns become flexible, and your brain and body has an opportunity to access new options for your posture, movement, and self-use. When the lesson is over, you may notice a wide range of changes and improvements in your body and posture, ease and range of movement, breathing, and sense of well-being. To enjoy the fullest rewards, when the lesson is over, take some time to notice the changes that have taken place.
Your awareness in the hours immediately following a Feldenkrais lesson is powerful and can help to maximize the lesson’s effectiveness. After doing a Feldenkrais lesson, pay attention to yourself in a relaxed, non-critical way. You can support the new learning and improvements that have taken place by resting or going for a relaxed walk. Please wear good shoes and avoid carrying a heavy bag. Check in with yourself occasionally to notice changes in the way you move, breathe, think, and feel. The benefits of a Feldenkrais exercise may be diminished if you go immediately into a stressful situation in which you are unable to pay attention to yourself.
You can do Feldenkrais lessons as often as you like. Ideally, take a break of at least one hour between each lesson so your brain and body have time to absorb and integrate the new learning. If you do them consistently you will enjoy a process of steady improvement.
Where does the Feldenkrais Method come from?
The Feldenkrais Method was developed by Dr. Moshe Feldenkrais, an Israeli physicist, engineer, and martial artist who suffered from serious knee injuries. When his doctors advised him that surgery might not help him, he was inspired to search for an alternative solution to his physical problems. While doing so, he made some groundbreaking discoveries about how human learning and improvement takes place, and about how movement and posture are assembled - via experience - in the brain. Dr. Feldenkrais wrote seven books, developed hundreds of effective exercises and manual techniques, and trained three groups of students in his method.
Please Note: Feldenkrais Awareness Through Movement audio or video lessons are not a substitute for medical treatment. If you have a medical condition, please consult your medical practitioner about using these programs. We cannot offer any warranty for the effectiveness of the lessons. Responsibility for the lessons is necessarily the user’s.
