Lifting the head towards the right knee

You start by lifting your head while lying on your back. Little by little you add more components for flexion, until curling up to touch your head to your knee becomes easy and elegant.

The front side flexors are activated many times in a gentle and sensible manner, and thus cause the back side extensors to let go. The entire back side of the body – including the lower back – will soften up. Additionally, as a result of a more flexible chest, breathing will become fuller and easier. Areas where there was too little or too much movement will be working more harmoniously according to their function.

flexionsupine flexion_supine_3

1

Lie on your back. Extend both arms, and both legs, have them rest on the floor.

Reference movement

Lift head

Lift your head, observe how you do it, how it is.

  • Do your back muscles let go easily or pull your head back?

    Feel your back on the floor, in which areas you touch the floor while you rest and while you are lifting your head.

Reference movement

Lift head

Lift your head, observe how you do it, how it is.

2

On your back, legs extended.

Lift head, press down on chest

Press and push with your hands on your sternum and chest to help lift your head.

  • Press and push in a way that helps shorten your front side, and thus helps lifting your head.

    Do you raise your clavicles and chest when trying to lift your head? Here we try to clarify and establish a clear flexion pattern.

Lift head, press down on chest

Press and push with your hands on your sternum and chest to help lift your head.

3

On your back, knees bent, feet standing.

Roll and lift pelvis

Find the connection between lifting your pelvis and lifting your head. Establish a see-saw movement.

  • The higher you lift your pelvis, the more difficult it is to lift your head. Play with this sea-saw movement: when your head comes up, your pelvis goes down, and the other way round.

    Dr. Moshé Feldenkrais said „When we know what we do, we can do what we want”.

Roll and lift pelvis

Find the connection between lifting your pelvis and lifting your head. Establish a see-saw movement.

There are 20 more cards.
To view this content, you must be a member of Alfons's Patreon at $10 or more