Ease Neck Pain with Feldenkrais
Living with chronic neck pain can make ordinary daily tasks seem unbearable. The Feldenkrais Method of gentle movements can reduce pain and increase flexibility, relaxation and self-awareness. Feldenkrais combines anatomy, biology, physics and physiology with elements of judo to reeducate the mind and body. Negative habitual patterns lead to stress and strain in the muscles. Learn to ease tension and neck pain with Feldenkrais movements.
Instructions
1. Realign the body to move efficiently and effectively and decrease neck pain. By aligning the back, neck and pelvis posture will significantly improve and remove stress and tension from your muscles.
2. Balance. Feldenkrais movements to increase balance are simple but effective. Breathing exercises focus on body parts and employ positive thinking to strengthen the pelvis and improve balance. Good balance will help ease neck pain.
3. Relax your neck and shoulders. Pay attention to the tension in the upper body. Lift and lower one shoulder slowly for 1 minute. Concentrate on that specific movement. Keep your range of motion small.
4. Roll your neck. Do small head circles to one side. Roll your head gently and slowly toward the back, and then to the side. Press your ear near your shoulder and bring it around to the front, lowering chin towards the chest. Repeat this for about 1 minute. This Feldenkrais movement is designed to relieve tension.
5. Do the ear to shoulder exercise. Lower your ear to your shoulder and bring your head back to center position. Note all the body parts involved in this movement. Continue for 1 minute, and then switch sides.
6. Lean your ear to your shoulder as in Step 5. Bring your head back to center. This time, lift your shoulder to your ear and then return to center. Alternate these steps for a minute, and then repeat for the opposite side. Do not strain.
7. Practice Feldenkrais at home with tapes, with your favorite instructor or join a class. At first, try simple things like paying attention to the how you stand, your posture and your breathing. Feldenkrais retrains the mind and body to better health.
Tags: your shoulder, neck pain, your head, your your shoulder, back center