In the next half an hour we will go together through a process that will help us ascertain whether I could help you. If you determine that I could, you could then join our program Softness, the Strength of Physiotherapy and Feldenkrais Combined program.
Let’s go! We are starting: I’d like to invite you to practice with me, try to feel as if we are now having a personal conversation. Ready to join me? First it is important for me to clarify: The practice aims to examine, together, whether or not I can help you. I’m going to walk you through the same process which I have led for well over 2,000 counseling calls in the last eight years.
Some Important Clarifications
- Let me begin by saying that in most cases, pain relief may be expected to start at the time of the (initial) session.
- We begin the process with a careful and minute search for the pain. Where does it hurt and how much (on a scale of 1-10)?
- While exercising using the Softness Method, there is no reason to feel pain, strain, even exertion, in order to experience improvement. Quite to the contrary. The farther away the practice is from such inconveniences, the more effective it will be. So please, come practice with self-compassion and gentleness.
- We start practicing only when we have information about at least two situations in which the pain manifests, either in two different body movements or at rest (if it hurts then) and in motion. We will be very careful not to enhance the pain during the assessment. We’ll try to ascertain precisely where/in what stage in the movement’s range pain would appear, for example, in these movements.
Bending forward while standing with straight knees and stroking the front of the legs. Turning the head back or up
Bringing an ear close to the shoulder
Lifting up a hand (and a few other such exercises).
b. Sitting: Bending forward while sitting at the center of a chair, then bending sideways and stroking the front leg of the chair with the same side hand.
c. In motion: getting up from a chair, walking, etc.
- In more complex situations, where the pain appears only after such activity as standing or prolonged walking, it will, of course, be more difficult to feel a difference in the degree of pain as a result of the practice, because we will have to wait a long while until the pain might reappear…
Here is the benefit of practicing at home. If the pain appears, say, after half an hour of walking, or standing in the kitchen, you could walk, or cook and when the pain starts reappearing, examine the effect of the movements in real time (similarly, while walking, outdoors, on a bench, and so on).
If that does not work for you (if you can’t determine where the pain is located, exactly) you can choose another movement that expresses the flexibility (or lack thereof) of the painful area, as in the movements I have mentioned above.
All that is left is to just pay attention to how this practice will affect the pain later. It may reappear at a lower intensity or after a longer period of time than it had previously. It also may appear in a more distant point in the range of motion.
For example, lower down your legs while bending forward with straight knees and stroking the front of the legs. You might find it easier to bent After the practice, as compared to the way it was prior to it. These would be excellent measures for indicating improvement.
Ready? Shall We Begin? Here We Commence Exercising in a Sitting Position
First exercise: The banana movement
Second exercise Banana with self-massage
Before we move on to exercising in a lying position, it is important that you train your sternum to extend outwardly. If sitting pains you, you can just watch the video that demonstrates the applicable exercises conducted in a sitting position.
* If you have difficulty lying on your back with your knees held straight up, here is a tip for improving comfort: Check if it would help you to place your palms under the lower part of your rear. Please Place them gently there. Without lifting the buttocks, just by tilting the knees held together from side to side, having them angled slightly to one side, place a palm of your hand under the buttock on the side opposite to the knees’ tilt then do the same with the other hand. Place your palms under the lower part of your rear. God forbid, nowhere else
Third exercise - help while sitting
Fourth exercise – help while lying down
If you like practicing with me, if you have experienced even the slightest pain relief or if your gut feeling tells you that there is something here that is worth examining in depth, here is what I recommend for you to do in order to get pain relief:
I suggest you take a step forward, get off the fence, because it hurts while sitting there, and check, from the inside, the program: Softness, the Strength of Physiotherapy and Feldenkrais Combined program.