Good health depends on high quality movement. Without it the flow of blood, lymph, and nerve impulses to joints, muscles, fasciae, and organs is compromised. This can lead to stagnation, inflammation, cognitive dysfunction, and even cancers.

Perhaps you need to begin with breathing exercises so you can relax, reduce inflammation, and prepare for more demanding exercise. We offer a very helpful movement course.

Here’s the personal story of one of our members: Because of scar tissue (adhesions) from multiple injuries and surgeries, Diane worked for four years in a weekly movement class, with an osteopath when required, and on her own daily, to do the following correctly with a minimum of pain. She will continue to work at these, because age and daily events can cause problems to creep in.

As you look down the list below, consider where and how you need to work. What parts of you move properly and what do not? Ideally, you would be able to have an assessment with a posturologist, an osteopath, and a Feldenkrais/Mitzvah teacher to help you discern the problems. Eyes, leg length, and ability of the sacrum to move are very important. Even so, it takes personal time and effort, too. You are the best one to learn to interpret your body’s signals.

  1. Standing in neutral, i.e., in the position where your body relaxes.
  2. Walking with the heel spot striking first, the foot rolling across the outside edge, and then dropping onto the big toe.
  3. Walking with knee aligned over foot and ankle.
  4. Walking with hip flexing as weight shifts from one foot to the other.
  5. Walking with sternum lifted.
  6. Walking with eyes forward, not down.
  7. Breathing into the abdomen.
  8. Breathing the ribs out to the side.
  9. Breathing the ribs out front and back.
  10. Breathing a wave in, top to bottom, and out, top to bottom.
  11. Lying on the floor in 3/4 prone (recovery) position.
  12. Lying on the floor on back with legs bent.
  13. Lying on the floor on stomach with head on hands.
  14. Moving joints in proper range.
  15. Moving consciously.
  16. Rolling over, using the spine rather than limbs.
  17. Lengthening the spine, using the chin gently tucked back and other strategies.
  18. Kneeling on floor, knees apart and head on hands (shell position).
  19. Getting up from all fours properly, i.e., coming to a crouch and then rising as you uncurl with buttocks under you for stability.
  20. Sitting by bending ankles, knees, and hips, head dropped, until fanny touches the chair.
  21. Reversing that to stand up.
  22. Sitting with awareness of sitting bones, spine, and head positions and ability to adjust them all to relieve tension.
  23. Improving strength of core muscles.
  24. Improving stamina of walking.

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