Maureen McHugh, Feldenkrais Practitioner
Turning, Version 2 703-751-2111Experiencing Turning
While Progressively Making Improvements
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1. Getting Started Sit on a flat surface, such as a stool or plain kitchen chair, with your feet flat on the floor and your hands on your thighs. Look in front of you. Take a moment to feel comfortable like this and breathe naturally. If you don’t have a plain kitchen chair, sit forward on the chair that you have.
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2. Natural Scientist Imagine that you hear someone behind you call your name. The sound comes from your right. Turn to look for who is calling. Return to looking in front of you. Repeat 5 times. Measurement: On the fifth time, mark the spot on the wall where your gaze goes. About how many degrees is that from your starting position?
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3. First Experiment Bring the heels of your hands together and place the joined hands under your chin. Let your elbows rest on your chest. Turn again, neutral/right. Turn the head, arms and chest as an ensemble. Repeat 5 times. Measurement: On the fifth time, mark the spot on the wall where your gaze goes. About how many degrees is that from your starting position?
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4. Activating the Lower Body by Rocking Place your hands on the chair next to your hips, or in the air at shoulder height. Press with your left foot so your body rocks to the right and weight comes onto the right sitting bone. Then the other way. Rock like this many times. Notice if you feel any difference in how you take weight on the left vs. the right side. |
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5. Bringing the Opposite Hip Forward and the Same Side Shoulder Backward Right side Place your right hand on your right shoulder and your left hand on your left knee. Rock your weight so you are on the right sit bone and the left cheek is lifted. Stay there. Rotate in the right hip socket so that your left hip and knee go forward while your right shoulder and nose go backward. Look for a clear equal-and-opposite sensation. Repeat 5 times. Left side Repeat on the other side.
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6. Shifting the arms and keeping them low Right side Begin with your arms resting on your thighs. Turn using all of the above, and also swing your arms to the right. Keep them low. Touch or pretend that you touch something on the same level as you are sitting. Repeat 5 times. Left side Repeat on the other side.
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7. Extending the arms at shoulder height Close your hands into gentle fists and bring them to your chest. Turn to your right, using all of the above, and extend the arms at shoulder height. The left arm points forward and the right arm back. Open the hands as you turn. Pass through neutral and do the same on the other side. Repeat several times. Does this bring you a happy, swinging feeling? |
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8. Return to the beginning Return to your beginning posture. Without programming your movement, turn to look behind you and to the right. Measurement: Mark the spot on the wall where your gaze goes. About how many degrees is that from your starting position? By how much, and in what ways has your turning improved?
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