Ability to Sit and Rise from the Floor

Dear Health Enthusiast!
Greetings to you!  With our recent celebration this week of Chinese Lunar New Year, “Year of the Snake”, I am reminded how here in beautiful, sunny Southern California (most of the time, anyway) in just a few weeks we will be able to enjoy our wonderful Southland Springtime accolades.It’s floating all over the Net. …  You may have seen or heard how a very interesting article was recently published on December 13, 2012 in the European Journal of Cardiovascular Prevention, titled:
Ability to Sit and Rise from the Floor Is Closely Correlated with All-Cause Mortality RiskTest of musculo-skeletal fitness is 'strong predictor' of mortality in the middle-aged and older
Many similar versions of this notable article can now be seen in many different websites such as in the Science Daily, European Society of Cardiology, as well as in several other documented sources.


You may like to check out the following link:http://www.escardio.org/about/press/press-releases/pr-12/Pages/ability-to-rise-correlated-mortality.aspx?hit=dontmiss


where it is written:


"If a middle-aged or older man or woman can sit and rise from the floor using just one hand - or even better without the help of a hand - they are not only in the higher quartile of musculo-skeletal fitness but their survival prognosis is probably better than that of those unable to do so."Here’s the link to read the same article on the Science Daily:http://www.sciencedaily.com/releases/2012/12/121213085202.htm



The Science Daily writes within their rendition of the story:


"A simple screening test of musculo-skeletal fitness has proved remarkably predictive of all-cause mortality in a study of more than 2000 middle-aged and older men and women. The study, performed in Brazil by Dr Claudio Gil Araújo and colleagues at the Clinimex -- Exercise Medicine Clinic in Rio de Janeiro, is reported today in the European Journal of Cardiovascular Prevention."


If this all sounds intimidating, as an Injury Rehab Therapist, my background being a Practitioner of the work of Dr. Moshe Feldenkrais, I can greatly help you with this.


This “going-to-the-floor article” validates and reaffirms what every Functional Movement Therapist like myself already knows, that being the importance of movement education.  There have been many recent articles and documents of late publishing how 90% of the brain is attributed toward movement or sensory-motor learning skills.  Thus, the desire for working with improving our movement skills fortunately carries over into the education and improvement of all of our Being.


Thus, when a high priority is placed on establishing for ourselves to be able to gradually learn how to move about more easily, this ultimately equates to improving our overall health into all areas of life.


I greatly enjoy working with Seniors as well as those of you experiencing movement challenges, helping you to learn body awareness, how all of your body comes together, how it is all connected, in order to be able to ultimately give you an inner knowing for finding your optimal way to very comfortably get to the ground or floor, and to also be able to easily and elegantly return to standing.  This is Movement Re-education!
Wearing my hat as a Functional Movement Educator, I will give to you a sensory motor experience of what it feels like to move easily, effortlessly and comfortably from sitting to standing, and from standing to sitting.
Please feel free to ask me more about how I can help you with this.


Health is so important.  After all, as my business logo since the early 1990’s declares:


"Health is All that Matters!"The best to you for a wonderful Chinese Lunar New Year, "Year of the Snake"!

James

Guan Yin Acupuncture & Movement-Education Center
Dr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Functional Movement-Education Therapist
Practitioner of the work of Dr. Moshe Feldenkrais
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952www.drlinspeer.com
www.feldenkraisjamesspeer.com
"Health Is All that Matters!"

"If you’re in pain, or your body aches, I give you the sensory motor experience to be able to move freely, effortlessly, pleasantly, without strain or discomfort. Say 'Hello' to relaxing, and 'Goodbye' to stiffness and pain!"
To see my popular YouTube video of me demonstrating the wonderful "'2-Minute Movement-Education Miracle' to Free Up Your Stiff Neck", Click Here

Functional Movement Education for Yoga

The core of my Functional Movement Education practice is helping people having acute or chronic pain of the back, neck, shoulder, and wrist.  However, I also work with yoga students, or yogis, who are interested in improving their flexibility, ease and comfort, within their practice of yoga.  Some of these people are currently in pain, some are already very healthy.  These latter individuals are simply looking for a better way to improve their yoga.

During a session with a yogi, I use Functional Movement Education strategies to facilitate people's comfort in getting into the various beautiful yoga postures, or "asanas", as they are called.  Adaptable to all levels of ability or experience, working hands-on with clients, I present a Functional Movement Education approach to "stretching" in order to improve their yoga practice.

We all know that Functional Movement Education is a wonderful body-centered self-discovery process.  Yoga can be also.  An obvious difference is that Functional Movement Education uses movement for self-exploration and awareness while yoga uses asanas, mudras, and intentional kinds of breathing.  Therefore, I've found it sometimes to be a beautiful union between two different forms of self-exploration.

Complementing my primary passion of Functional Movement Education, I've discovered in recent years a strong fondness for yoga.  It's interesting how my love for one ignites my passion and application for the other.  Within my own personal time, each occasion in which I design a Functional Movement Education lesson around a certain yoga pose, I find that I enjoy the yoga even more so.  I'm also discovering that the more I do yoga, that returns my interest to Functional Movement Education for more movement exploration.  What a serene blend between process-oriented and goal-oriented kinds of work!

Functional Movement Education can dynamically help improve your flexibility and comfort within an asana.  Some of the asanas I have worked with clients for improving have been, in their English name:  Lotus, Cat, Camel, Hero, Plough, Spinal Twist, Head to Knee, Smiling Cow, Cobra, and the Bridge.



"Sensible Feet, rather than Sensitive Feet"

Each particular session with a client is unique with that particular person and on that particular day.  However, to give a tangible to what I do, I'll give a physical example of when I work with a yoga student who approaches me for improvement in sitting cross-legged, or sitting in Lotus.  Often times I am able to improve the yogi's flexibility by "working the client's feet".  More accurately, I am working through the client's feet, sensing for connections to the rest of the Self (body).  As I am working, I am asking within myself, "How does this (foot) connect to the rest of the Self?"  I may never actually articulate an answer.  However, it is this indulgement into this Inquiry Process that is the Functional Movement Education work.  I may also begin to gently turn or "play" with the client's toes and foot, as I am "into the process" of being aware of the connections throughout this individual as I am "exploring" the feet.  At some time during our "dance" together, I may find that I am even able to ultimately interlace the client's toes together, only if it is easy and comfortable to do so.  However, this is not a direct goal of the session.  As a practitioner, I am into the moment.  ...  I am into the process ... not the goal. 

Clients, afterward, are often amazed at how much more comfortably and easily they can sit cross-legged, or even in some form of Lotus.  What an improvement!  It's wonderful how this strategy can open oneself up for sitting.  One reason for this is because of the coherent connections between the toes/feet and the rest of the Self.  The toes/feet are instrumental in balance, which influences the organization of the Self.

An especially enjoyable moment in my practice occurred when a yoga teacher in the area, Deanne Shower, age 56, came to see me out of curiosity.  In the beginning of our session, she expressed that she was experiencing an intense tightness and pain in her right buttock when doing any Head-to-Knee pose.  This was unfortunately affecting her practice and teaching of yoga.  I guided her through a gentle “Head to Knee lesson".  Instead of having the intention of bringing her head to her knee (while the legs are straight), I built our session together around having her first explore bringing her head toward her knee while her leg is comfortably bent.  Then I would ask her to maintain the same relationship between her head and knee, namely that the two remain touching, while she slowly extend her leg in order to straighten it.  Instead of the traditional “hamstring stretch” that is taught to almost every American in our school system, this Functional Movement Education strategy teaches the relationship between the hamstrings, back, neck, and the rest of the Self (body) for more efficient movement.

At the end of our session, Deanne was overjoyed.  She told me that she no longer had ANY pain when performing the “hamstring stretch”.  She then amazed herself by proudly showing me that she was actually able to wrap both legs behind her head, exclaiming “I’ve never been able to do this.  This stuff really works!”

I love how my experiences with yoga people have always been positive.  They have always been quite open to Functional Movement Re-Education work. 

If you are just starting to develop an interest in learning yoga, I would advise you to first find an instructor that you feel comfortable with, and that you feel comfortable enough to be allowed to slowly go and learn at your own pace.  It’s important that you do not feel compelled to have to be able to pre-maturely force yourself into a yoga pose.  Be sure that you do not feel that you are, before you are ready for it, overly-stretching, in order to attain a, supposedly, certain level of fitness.  Find a teacher that you feel is nicely pacing you, and you do not feel is rushing you beyond your immediate abilities.

The best to all,

James

Guan Yin Acupuncture & Movement-Education CenterDr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Functional Movement-Education Therapist
Practitioner of the work of Dr. Moshe Feldenkrais
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952www.drlinspeer.com
"Health Is All that Matters!"

"If you’re in pain, or your body aches, I give you the sensory motor experience to be able to move freely, effortlessly, pleasantly, without strain or discomfort. Say 'Hello' to relaxing, and 'Goodbye' to stiffness and pain!"
To see my popular YouTube video of me demonstrating the wonderful "'2-Minute Movement-Education Miracle' to Free Up Your Stiff Neck", Click Here

Improve Your Spinning through Body Awareness: for Breakers and Wannabes

How many of us are in awe and wonderment in watching “breakers”?  Don’t you love seeing the athletic finesse of “freezes”, “popping”, “toprock” or “downrock” moves?  Although I am not a breaker, being in the field of orthopedics and movement re-education, the principles pervaded within my following article may be helpful for breakers, wannabes, as well as for the novice parent, pretending that he or she is a “top”, wishing to “play spin” with their child.  Since the term “break dancing” is looked down upon by the hip hop culture, whether you are or not, let’s pretend that y’all are "breakers", “b-boys” or “b-girls”.

Here’s something that can improve your “spinning” facet within the “B-boying” universe.  Please find below a routine you can use to gain more body awareness to assist you in your improvement process to be able to swivel or spin more efficiently and “authoritatively”.  This routine consists of several different movements, or “movement sequences”.  After a certain movement sequence, you may find that you are inspired to further explore the movement on your own and to see where it naturally leads you, one movement seeming to naturally take you in to another movement that you feel drawn to do.  Thus, you may have a small desire to go a little tangent to the lesson and explore and play with some of your own related movements that the lesson has sparked in you.  That is fine.  Allow yourself to be creative.  Allow yourself to spiral off into your own movement and awareness discoveries.  You can always come back to the structure of the routine whenever you wish.  That structure being …

Start out by sitting on your pelvis (your buttocks) on the floor.  You’re sitting on the ground with your knees bent, feet slightly lifted in the air, and you try to generate momentum for spinning around like a top.  Be creative.  Explore and play with how many different ways you can spin around on the floor.  If you’ve been continually spinning around in one direction, now begin to spin around in the other direction.  Also be creative in how you can spin around in this direction.  Notice in which direction it is easier for you to spin.  To the right or to the left?  If you’re not sure about this, just let it go.  We’ll get back to this question in a moment.

Spinning, if you will, is, relatively, a rotation around a vertical axis.  Now let’s have some fun exploring and playing around with some variations.  Doing the same action of spinning with different variations, rather, with different bodily movement patterns, will ultimately bring more body awareness.

Which side do you spin more easily toward?  If you’re not sure what I mean, ask yourself, which side would you say that you spin more smoothly, more efficiently?  To the right or to the left?  Or, ask yourself, which side does it feel more comfortable to spin toward?  If you had to spontaneously choose which side you would be more comfortable to spin toward, which side would it be?  On which side can you spin farther? 

Personally for me, I am aware that I spin more efficiently going to the left (as opposed to the right).  Thus, spinning toward my left is “my good side”.  Determine if this is true for yourself, or if you prefer to spin to the right.

In Functional Movement Education Therapy, we first work with the” good side”.  That is, we work on improving, even more so, the “good side”.  Then, afterward, if we are still interested in doing so, we work the “bad side”.  Incidentally, it should be noted that by only working the “good side”, the “bad side” will also see improvement.  In fact, sometimes, “the bad side” will improve more so if you continue working with improving the “good side”, as opposed to attempting to directly work the “bad side”. 

The below routine is formatted around those individuals, like me, who turn better going toward the left.  Therefore, for those of you who turn more efficiently going to the right, please substitute the words “right” for “left”, as well as substitute “left” for “right”.

Do the following movements, below in bold, slowly and well within your comfort range.  This isn’t meant to be a workout or exercise regimen, in the traditional sense, anyway.  Instead, this is about Learning.  It’s about sensory-motor learning, giving your Self (your body) the opportunity or experience to build new bodily movement patterns.

Again, don't feel regimented by the following routine or lesson.  Feel free to do the following movement sequences not in their listed order, rather, to do them out of order.  Even feel free to mix and match various movement sequences.  Be creative.  Let your curiosity guide you, provided that it is always comfortable for you, that you always remain within your comfort range.:
 
Spin to your left as you initiate the movement with your left leg.  That is, think of kicking your left leg outward toward the left as it leads the rest of your Self (body) to also spin to the left.

Initiate the movement of spinning to your left with your right leg.  That is, your right leg lightly kicks to the “inside”, rather, it kicks to the left to initiate the movement of spinning to the left.

Initiate the movement of spinning to your left with your left arm.  That is, think of “backhanding” with your left arm as it leads the spin.  For some of you, this may be the first time that you have ever thrown a left-handed backhand while sitting on your buttocks.  Thus, do this slowly.

Initiate the movement of spinning to your left with your right arm.
Spin to the left as you swing both of your arms to the left.

Spin to the left as you swing both of your arms to the right.

Spin to the left as you turn your head to the right.

Spin toward the left as you allow your eyes to look to the right.

Lie on your back.  Bend your knees to bring them somewhere comfortably near your chest.  While lightly hugging your knees, roll back and forth.  Thus, you’re rolling side to side, that is, to the left, to the right, to the left, to the right …

Roll your head to the right, while you roll everything else, that is, your knees and arms, to the left.

Roll your head to the left, while you roll everything else to the right.

Again, while lightly hugging your knees, roll your entire self back and forth, or side to side.

Again, bring yourself up to sitting.

Hug yourself, around your chest, and spin to the left.

Crisscross your legs.  Rather, have one leg over the other, and spin to the left.

Crisscross your legs the other way, and spin to the left.  Rest a bit.

Spin again as you would naturally.  Does the spin feel smoother, easier, more comfortable, than at the beginning of the lesson?  …  Are you possibly traveling even farther?”

Interesting.  Isn’t it?  At this point you may wish to take a break.

I observe that the spins I make by spinning around on carpeted floors are much smaller than the larger spins I am able to achieve by spinning around on stainless steel or linoleum surfaces, such as on tables or kitchen floors, they being more “spinning friendly”.  Wearing regular "street clothes" pants is more conducive to spinning on the floor than wearing sweat pants.

If you’re still interested in doing more, then, again, sit with your pelvis (buttocks) resting on the floor.  Begin to spin.  However, this time intentionally interfere with the spin, even bringing it to a standstill at any given point in its flow.

Related to this, go ahead and allow yourself to perform the spinning badly.  That is, invent as many ways as you can to mess up the movement!  As one of my brilliant, highly-skilled trainers, Ruthy Alon, eloquently beams, “Be creative.  Do it badly.”  Now rest a bit.

Spin again as you would naturally.  Does the spin feel even smoother,  … perhaps even farther than before?”

Beautiful!  The camera loves you, baby!  You own it!  “Hey dog!  MC Hammer’s on the phone, inquiring about dance lessons from you!  …”  “Yo’ top of da food chain!”


Epilogue:

Can you possibly see how you can transfer this lesson that you’ve been doing mostly in sitting, as well as a little bit in lying, into the vertical position?  That is, if you wish, translate the movement sequences for this lesson into the standing position as you begin to spin around on your toes. 

Incidentally, playing and exploring in the sitting position only, as you have been previously doing for most of this lesson, will also automatically translate into giving you more body awareness for moving in the standing position for doing this spinning kind of lesson, as well as for other kinds of movements.  Newly cultivated bodily awareness stays with you to spread out into other facets of your life.

Can you translate the movement sequences given within this routine toward the "headspin", "windmill", "backspin" or other breaker moves?  I know you can.

Happy Explorations!

Guan Yin Acupuncture & Movement-Education CenterDr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Functional Movement-Education Therapist
Practitioner of the work of Dr. Moshe Feldenkrais
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952www.drlinspeer.com
"Health Is All that Matters!"

"If you’re in pain, or your body aches, I give you the sensory motor experience to be able to move freely, effortlessly, pleasantly, without strain or discomfort. Say 'Hello' to relaxing, and 'Goodbye' to stiffness and pain!"
To see my popular YouTube video of me demonstrating the wonderful "'2-Minute Movement-Education Miracle' to Free Up Your Stiff Neck", Click Here

Improving Your Quality of Walking through Body Awareness: Different Walking Patterns to Explore and Play with

Greetings again, friends!

The following routine is not meant to be a “training” or “conditioning” lesson.  It is not meant to be interpreted in the vein of “working out”, which usually infers for someone to apply or put forth substantial, sometimes even maximum, effort.  Neither is the following intended to be applied in the mindset of Cardiovascular Work, although that is also productive within its own right for its own intention or goal.

Having a background as a Practitioner of the work of Dr. Moshe Feldenkrais, rather, what I’ve provided below is a series of movement sequences intended for fostering greater bodily awareness. Functional Movement Education is a body-centered, self-discovery process, which utilizes movement. This form of Movement Reeducation operates under the principle that, in order for your Self (your body) to learn something, conditions have to be provided that are comfortable for it. Otherwise, once your “System” detects any form of discomfort, it just shuts itself off from any further learning.

Analogous to my preceding article, “How to Improve Your Jumping Ability through Body Awareness”, I again offer a short Body Awareness Movement Reeducation lesson to present to your Self (body) options for movement so that it can ultimately pick and choose the best relationship between various parts of your body for maximum efficiency.  This is movement repatterning work.

If none of the above makes any sense to you at this time, you’re fine.  :-)  Just do the routine below, always staying within your comfort level, and enjoy seeing where it takes you.

Please find below a series of movement sequences I have often used when working with anyone experiencing orthopedic or neurologic conditions, as well as with "healthy" individuals.  Again, if at any time doing one of the following steps, that is, walking in one of the described patterns, is uncomfortable, then walk more slowly or take much smaller steps.  Please always stay within your comfort range.  You may even elect to forego certain of these walking patterns described below.

The steps below should be done continuously. That is, one kind of walking pattern should blend into the next walking pattern, etc. You should not stop walking between steps, unless, of course, you’re tired.  Again, if you’re tired, then simply rest.  You certainly do not want to “force yourself to push through it”.  Then you defeat the purpose of Movement Reeducation.

If you are doing the following lesson within your own home, rather than in the spacious outdoors, choose a long hallway where you have the least amount of interruptions to have to repeatedly turn around.  Also remember to first clear a safe path for yourself for walking.

Here we go.  …

Walk forwards. [This is the initial “scan”, which we will use later in order to take a “Before and After Picture”.]  Notice how you're walking. Notice your arms, the hands, the way they are traveling through the air. Does one arm swing differently than the other? Does one arm swing further away from the body than the other? Does one leg step farther forward than the other?  Which shoulder is higher? Does your head move, e.g. turn, flex/extend, grow taller/grow shorter, side-bend?  Which foot seems to land harder on the ground?  There is no need “to correct” anything.  There are no right answers to the above.  These are just landmarks to help you queue in to your body … body awareness.  Simply observe.  Simply notice.

Notice how your right shoulder is moving. Notice how the right hip is moving. Are the hip and shoulder going in the same direction together? That is, when the hip moves forward, does the same side shoulder also move forward? In most individuals, they move in opposite directions together, i.e. a contralateral walk.  …  Now do just the opposite. That is, lock the hip to the shoulder, i.e. the homolateral walk.  This can be done more easily by placing your right palm on the outside of your right thigh and use the image that the palm is glued or somehow bonded to the thigh. Hence, when the right thigh moves forward and backward, so does the right arm at the same time, and, ultimately (usually), the right shoulder also.

While the right side of yourself continues to move non-differentiated, bond the left palm to your left thigh so now the left side is also walking non-differentiated. I call this the Wyatt Earp walk. Draw partner!

Now let that go and simply walk forward again as you would naturally, i.e. the (usual) contralateral walk. Scan again how your arms are moving now.  Walk backwards.

[All steps from here on in can be done, either, walking forwards only, backwards only, or both.  Again, only do what is comfortable for you.]

Walk while leaning backwards. [similar to the 1970’s "Keep on Truckin'" walk.  J ]

Walk while leaning forwards.

Walk while leaning forwards so that you're walking more on your toes.

Neither intentionally lean forward nor backward as you now begin to walk on the inside edges of your feet.

Walk on the outside edges of your feet.

Walk with the feet in.

Walk with the feet out. This is the Charlie Chaplan walk. Have fun with it.  Stick out your butt. Imagine you have a cane in your left hand.

Walk like jelly. That is, as you're walking, with each step you take, begin to allow yourself to collapse towards the floor. You'll maybe feel your head and upper body free-falling towards the ground. Catch yourself from falling completely at the very last instant that's still comfortable for you. After you've caught your equilibrium, again allow yourself to collapse towards the floor as you begin to take your next step, etc.

Do the "Indian walk". A Native American does not surrender his weight to the forward foot until he knows it's safe to do so. For example, let's imagine a Native American hunter is stalking a deer through the woods. As he begins to step forward onto his forward foot, he may feel a stick on the ground with that foot. So, rather than surrender his weight to that foot, this would regrettably break the stick and possibly ruin his cover, he is still in a position to retract his foot.

Bend over and place your hands on top of your feet - right hand on top of the right foot, left hand on top of the left foot. Grasp your feet so that your palms are resting on top of the feet, but your thumb and fingers are slightly underneath so that they're grasping the soles. Begin to walk in this position. Notice how your right arm and right leg come forward together, and your left arm and left leg come forward together. This is a homolateral walk while leaning forwards. Children love to do this.

Once more come upright and walk backwards.

Walk backwards on the outside edges of your feet.

Walk forwards again as you would naturally. Is your walking different now?  How so?

Does your walk maybe feel smoother, easier, or lighter?

Enjoy the feeling!

[End of Lesson]

If you're budgeted for time, two of the “most powerful walking moves in the world" are to:

Walk forwards. Walk backwards. Walk backwards on the outer edges of your feet. Walk forward again.

Voila!  You'll always notice a change.  Guaranteed!

Anecdote:I'll relay to you a case regarding "neurological walking (gait) problems” ... 

One client of mine, Joyce, late 30's, was diagnosed as having cerebral palsy.  Joyce was referred to me by her physician because her left knee "always ached".  I actually did very little hands-on work with her on my Movement Education bodywork table.  After briefly exploring with her in standing, by guiding her with my hands for turning, we then went into a large open space adjacent to my office.  I asked Joyce to walk on her crutches in several different walking patterns as described above.  In just one session, there was a visible difference in Joyce's walk on her crutches.  She reported to me how the pain had vanished and that she felt she was walking more “centered and balanced”.

Guan Yin Acupuncture & Movement-Education Center
Dr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Functional Movement-Education Therapist
Practitioner of the work of Dr. Moshe Feldenkrais
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952www.drlinspeer.com
"Health Is All that Matters!"

"If you’re in pain, or your body aches, I give you the sensory motor experience to be able to move freely, effortlessly, pleasantly, without strain or discomfort. Say 'Hello' to relaxing, and 'Goodbye' to stiffness and pain!"

To see my popular YouTube video of me demonstrating the wonderful "'2-Minute Movement-Education Miracle' to Free Up Your Stiff Neck", Click Here

Turning while Standing, One of the Great Functional Movement Education “Three-Minute Miracles”

Greetings again, friends!

The "meat" of this article, that is, my version of this Functional Movement Education lesson, the standing turning lesson, itself, begins about a third of the way into this posting.  However, I would first like to make some introductory comments.

Often times, I am asked, "What is Functional Movement Education?"  I will reply with a verbal answer.  However, giving someone a semantic answer may not always be complete for that person, compared to, an inspiring kinesthetic experience.  Therefore, some Practitioners like myself enjoy asking the person who is inquiring to, for example, "Interlace the fingers of your hands as if you were about to say Dinner Grace.  That is, simply interlace your fingers the way you do naturally. ...  Now, please interlace your hands the non-habitual way.  That is, move all of your fingers down one notch.  How does that feel? ...  That feels
differently.  That's what our work is about.  Exploring options.  Finding options in how to be in the world ..."  That is one way of explaining or demonstrating our Functional Movement Education work.   Another way is the following short, mini - Body Awareness lesson, the popular, "Turning while Standing".  It is one of those, as some of us refer to, "Three-Minute Miracles", which leave a wonderful impression with people.  For a few years after my training, when asked, "What is Functional Movement Education?", I would, spontaneously, take about 3, maybe even as long as 15, minutes to teach this mini-lesson to many different people, some of whom I knew very well, and others, who were brand-new acquaintances.

Please find below one version of TURNING WHILE STANDING.



TURNING WHILE STANDING

1) I'm going to guide you through a set of five different movements.  Always move slowly.  Always move well within your comfort range.  You'll see that your natural range of movement will improve nicely, without even straining. Notice where you're standing.  Bring your left arm straight out in front of you, to shoulder height.  Your arm is relatively straight, however, not
uncomfortably locked or rigid.  KEEPING YOUR FEET PLANTED, slowly turn your body
to the left as if you wanted to look at something behind yourself.  You can allow your arm to also swing outwards to the left, as the rest of your body is turning to the left.  Feel your hips turning to the left, the shoulders turning to the left.  The head, and even the eyes, all of yourself is turning to the left.  Please stay well within your comfort range.  I know that, right now, if you had to, you could probably push yourself to be able to turn almost three-quarters of a complete circle (270 degrees).  But, that isn't necessary.  You'll see a nice improvement soon coming to you, naturally, easily, without any excessive strain.  Pick some sort of marker that you can use as a reference point to tell how far you are turning easily. ...  Now leave that alone, and come back to neutral, or, the center place.  Lower your arm.

[A) In regard to selecting a reference point, if you're inside, you may notice, for example, a painting, a light switch, or some other object, on the wall.  If you're outside, you may notice a certain tree, a telephone pole, or a particular house, for example, in the background, as the reference point.

B) Again, please note to KEEP YOUR FEET PLANTED.  :-)  People's "incorrect" spontaneous reaction is to also turn and shuffle their feet to the left.  [Of course, as Practitioners, we often encourage all kinds of spontaneous movement.  However, in this instance, it will be easier to appreciate the natural improvement made during the lesson for a positive impression to somatic learning, to be able to gauge  your own range of improvement, by requesting a certain standard throughout the lesson, namely, to keep your feet in one place, as opposed to, otherwise,  shuffling one's feet, possibly, a different amount for each repetition.]

C) As I mentioned above, it's important to let you know to "allow your arm to also swing outwards to the left".  You may, otherwise, attribute the improvement, which will most likely follow in the subsequent steps, to not "correctly" allowing your arm to swing outward the first time you did the original turning movement, as indicated in step #1 above.  Sometimes, I may describe this as "Allow your arm to slowly, gradually, swing outward, as if you
were hitting a tennis backhand in slow-motion."]

2) Your left arm remains lowered, somewhere comfortably along your side.
Turn yourself to the left as far as you can comfortably.  Stay there, your body
turned to the left.  Turn only your head to the right.  That is, while your
feet remain planted, and your body remains turned to the left, you're allowing
your head to turn in the opposite direction to the right.  Do this a few times,
moving just your head, back and forth, all the while your body remains turned
to the left. ...  Bring all of your body back to neutral.  Again, bring your
left arm to shoulder height, straight out in front of you, and turn yourself to
the left, all of your body, as far as you can comfortably.  Also allow the
arm to gradually swing outward to the left.  Notice how far you are turning
now.  ["Wow!"]  Come back to neutral.  Lower your arm.

3) Your left arm remains lowered.  Turn yourself to the left as far as you
can comfortably.  Stay there.  This time, turn just your shoulders to the
right.  Only the shoulders. ...  That means your left shoulder is coming
forward, while your right shoulder is moving backwards.  Do this a few times. ...  Bring
all of your body back to neutral.  Again, bring your arm to shoulder height,
straight out in front of you, and turn yourself to the left as far as you can
comfortably.  ["Wow! Wow! Wow!"]  Come back to neutral.  Lower your arm.
[Please note that this is a very important step which I will say more on
below.]

4) Turn yourself to the left as far as you can comfortably.  Stay there.
This time, turn just your hips to the right.  Only the hips to the right ...  Do
this a few times....  Bring all of your body back to neutral.  Again, bring
your left arm to shoulder height, straight out in front of you, and turn
yourself to the left as far as you can comfortably.  ["Wow!"]  Come back to
neutral.  Lower your arm.

5) Turn yourself to the left as far as you can comfortably.  Stay there.
This time, move your eyes to the right.  You're only allowing the eyes to go to
the right. …  Do this a few times.  Move your eyes very slowly, back and
forth.  Take your time.  This may feel very unusual to you. …  Bring all of
your body back to neutral.  Again, bring your arm to shoulder height, straight out
in front of you, and turn yourself to the left as far as you can
comfortably.  ["Wow!"]

[Step #5, above, involving the eyes, provides a nice icing on the cake.  You
are perhaps, afterward, able to appreciate a larger field of vision complementing
your turning movement.  Of course, more profound than a simple vision
improvement, note that the eyes are connected to the overall Gestalt of movement.  However, somatically inviting someone such as you, by me, to sense the movement of an intense organ, such as the eyes, to the movement of the rest of themselves, may naturally be met with trepidation on some level.  Thus, I will sometimes omit this step when I first teach this lesson to someone.  Rather, I will refrain from teaching, in the very beginning, the connection of eyes with the rest of the
Self.]

6) Turn yourself to the left as far as you can comfortably.  Remained turned
there.  However, turn just your head to the right.  Pause in this position.
Notice that your head is turned to the right, but the rest of your body is
turned to the left.  Begin to turn your head and shoulders in opposite
directions, all the while the rest of your body remains turned to the left.  That is,
begin to take your head to the left, while simultaneously turning your shoulders
to the right.  Then, take your head to the right, while simultaneously turning
your shoulders to the left.  Continue going back and forth, playing with the
relationship between the head and shoulders, all the while the rest of your
body continues to remain comfortably turned to the left. ...  Bring all of your
body back to neutral.  Again, bring your arm to shoulder height, straight out
in front of you, and turn yourself to the left as far as you can comfortably.
["Wow!!!"]

[End of lesson]


The "learning", as we refer to it, during this movement lesson, for instance, the added range of motion, as well as perhaps, the new "smoothness" you experienced in the movements as the lesson progressed, ultimately carries over into the rest of our functional lives.  I hope you enjoyed this lesson.

If you would like, you can repeat the above movements on the "other side".  However, please note that in Body Awareness lessons, such as this Functional Movement Education work, sometimes Less is More.  If you feel that you've had enough, then let it go.  Otherwise, if you'd like, you may go through steps nos. 1 through 6 above, again, where you will be exploring and playing with different movement patterns while turning to the right.  Thus, you would go through steps 1 through 6 again, while substituting "left" for "right" and "right" for "left".

However, again, perhaps, you'd like to rest for awhile, in order to allow your body to absorb the learning effects from already working one side, before repeating the lesson on the other side.


The best to all,
James

Guan Yin Acupuncture & Movement-Education CenterDr. Lin Cheng Speer, LAc, OMD, PhD
James Speer, Injury Rehab Therapist
Functional Movement-Education Therapist
Practitioner of the work of Dr. Moshe Feldenkrais
1003 Wilshire Blvd. Suites #203, #208
Santa Monica, CA 90401
tel. 310-395-1952www.drlinspeer.com
"Health Is All that Matters!"

"If you’re in pain, or your body aches, I give you the sensory motor experience to be able to move freely, effortlessly, pleasantly, without strain or discomfort. Say 'Hello' to relaxing, and 'Goodbye' to stiffness and pain!"


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