Lorraine Davis

September 26, 2023

Feldenkrais, Health and Wellness, Physical Therapy, Healing Pain

You Can Break the Cycle of Chronic Pain!

Lorraine Davis

September 26, 2023

Feldenkrais, Health and Wellness, Physical Therapy, Healing Pain

It’s All In Your Head: Your Brain & Pain

Many of us who experience pain might feel very offended if we were told that this pain was all in our head. However, all pain, as well as any other sensation, is created by the brain. This is because pain is a perceptual process- the experience of the pain is not actually happening in the part of your body that hurts, but rather it is happening in your brain. Sometimes this perception of pain can be a very useful process (Ouch, I just touched a hot stove, let me move my hand away as quick as possible!), but when it comes to chronic pain, this process can severely impact our quality of life.

In cases of chronic pain, the brain tends to get hypersensitized to the pain until we are in a constant state of high alert. A learning process occurs in which neural pathways involved in pain perception of a certain area (the low back, for example) become strengthened. The neural pathways responsible for chronic pain experience go far deeper than our acute pain pathways, such as in the stove top example. This is because over time, the neural pathways related to the chronic pain will be embedded into the memory and emotional centers of our brain, making chronic pain far more complex than pain from acute injuries.

As with any learning process, we form associations, such as... sitting = pain, long car rides = pain, exercise = pain. These associations can contribute to a self-perpetuating cycle in which we avoid certain activities because of the fear of pain, which decreases our quality of life, thereby contributing to depression, inactivity, limited social participation, and other factors that will actually make our pain worse over time.

How do we break this vicious cycle?!?

Pain is our brain's opinion of how much danger we are in, and we have to change that opinion. Our brain was capable of establishing these detrimental neural pathways that contributed to the chronic pain, and it is just as capable of creating new pathways that will help us get out of this situation. This is because our brain remains plastic for our entire lives, meaning we are always capable of learning. We must learn that we are safe, and that movement of the affected body part is safe and beneficial.

At The Wellness Station, we help those in chronic pain learn that they are safe.

By creating individualized movement programs, we help our clients learn ways of moving and relating to the body in a manner that will drive neuroplasticity. We will help to teach the little person in the control room (aka your brain) that movement can be associated with calm, pleasure, and ease, rather than movement = pain. The movements lessons are designed to help our clients move with greater efficiency to make movement easier and to decrease tension and tissue strain. We will also help with self-care tools necessary to calm down the nervous system to decrease pain sensitivity, and provide guidance regarding management of the psychosocial aspects of living chronic pain.

Do not let pain stop you from living life to the fullest. It is never too late to learn!

Written by Jacob Tyson, DPT - Physical Therapist,Yoga Instructor and The Wellness Station Team

Lorraine Davis

May 2, 2023

Movement, Feldenkrais, Yoga

Mindful Movement Part II: Yoga and Feldenkrais

Lorraine Davis

May 2, 2023

Movement, Feldenkrais, Yoga

Our last blog discussed the importance of mindful movement as a way to recognize and change patterns of strain, become more connected to our bodies, and to find a flow state. Moving in this way will support a healthy enjoyment of movement and exercise, which will encourage us to stay active for longer. Below, we discuss two mindful movement practices that can be integrated into your lifestyle.

Restorative Yoga

There are many organized movement practices that focus on cultivating mindful presence. Some styles of yoga, which integrate mind, body, and spirit can help improve the awareness that we have of our movement. Vinyasa styles of yoga such as power yoga are more focused on the physical challenge of the practice, aimed at building strength and working up a sweat. If we are new to yoga, a better option would be a slow flow, restorative yoga, or yin yoga class. These slowed-down practices allow us to tune in on a deeper level.

If we want to truly feel what is happening in the present moment and be able to learn from it, our nervous system respectfully requests that we slow ourselves down.

To practice yoga more mindfully, become aware of where your attention is drawn. Is it drawn to the teacher? Trying to emulate the shape of the flexible person in front of you? Wishing time would pass so you can finish all the items on the to-do list?

Rather than focusing on doing, or achieving some yoga pose or transition, shift to an internal focus of what is happening right now.

What can you feel and sense in your muscles? What parts of you are connected to the ground? How does your mind respond to a physical challenge? Does the pattern of your breathing change when you are changing the shape of your body?

Feldenkrais Method

The Feldenkrais Method uses somatic education and gentle movement sequences to help people learn new and more efficient ways of moving their bodies. It is based on principles of whole body/whole brain learning. Feldenkrais practices integrate the mind, body, and spirit while bolstering self-awareness and supporting positive changes of habitual movement patterns.

For example, a person with shoulder issues can learn to reach overhead comfortably by engaging proper use of the pelvis and spine – See “pelvic clock lesson“ below.

This method can be performed in one-on-one sessions by a practitioner, and there are also group movement classes known as Awareness Through Movement.

A classic Feldenkrais lesson is known as the pelvic clock. By imagining that you are sitting or lying on a clock, we can become more aware of our posture and the natural movements of the spine.

Try this now: Lie comfortably on the floor or in bed with your knees bent. Imagine there is a small clock under the back of your pelvis. 12 o clock would point towards your head, 6 towards your feet.

Now, how would you go about rolling your pelvis between 12 and 6? How does this influence the shape of your spine as you move between 12 and 6?

If you had a light shining from your chest bone onto the ceiling, would this light move? Does moving in this way have any influence on your breathing? What sensations can you detect as you move in this way?

What is the experience of reaching an arm up to the ceiling while engaging in the pelvic clock? How does your arm want to move along with your pelvis and chest bone?

Follow along with this video to get a better sense of the pelvic clock in a sitting position.

The Wellness Station is a somatic physical therapy practice that integrates principles of traditional physical therapy, therapeutic yoga, and the Feldenkrais Method. Our gentle approach is aimed at helping our clientele improve their lives through movement-based interventions.

We help you to identify the obstacles that are preventing you from being active, and guide you on the path towards enhanced health and well-being.

You might find that through our guidance and your participation in mindful movement practices, your love of movement will increase, and you will naturally find yourself moving more throughout the day. With this comes the excellent health benefits of exercise, enhanced bodily comfort, and a greater ability to participate actively in your life, FOR life.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Images:

https://www.google.com/url?sa=i&url=http%3A%2F%2Fbalanced-movement.com%2F2019%2F02%2F17%2Fcontrolling-pelvis-hips%2F&psig=AOvVaw0RvUu0nQoruwHfwwxeLSyL&ust=1679328035400000&source=images&cd=vfe&ved=0CA8QjRxqFwoTCJjT_smu6P0CFQAAAAAdAAAAABAO

Lorraine Davis

March 28, 2023

Feldenkrais, Holistic Body, Health and Wellness, Movement, Physical Therapy, Yoga

How Your Spine Moves: Connecting the Planes of Motion (Part 2)

Lorraine Davis

March 28, 2023

Feldenkrais, Holistic Body, Health and Wellness, Movement, Physical Therapy, Yoga

On the last blog How Your Spine Moves, we discussed the three directions of spinal movement, and the importance of regular movement. It is great to be aware of these three movements, and know how to incorporate them into your life and daily practices.

Recall that the planes of movement are flexion & extension, side bending (right and left), and rotation (right and left).

Although it is helpful to understand these movements individually, note that these movements do not happen in isolation, but rather our movement is typically moving in some combination of flexion/extension, side bending, and rotation. Our bodies move in patterns, rather than in a series of isolated movements. This speaks to the importance of practicing moving in a variety of directions, feeling the different shapes your spine can make.

Connecting the Planes into 3D Movement

From the hands and knees position, making circles with the spine is a great way to dynamically move through all three planes. This movement is more advanced than single plane movements, and it may take some time and practice to find ease with this pattern. With a keen awareness of an imaginary light from your tailbone, draw circles with that light on the wall behind you. Be sure to switch directions every so often! Just remember it doesn’t have to be perfect. Now that you can make circles, what other shapes can you make?

Another option for three dimensional movement would be making circles with your thigh, as demonstrated in this video. Engaging in these movements is an opportunity for you to feel and sense yourself without judgment, rather than trying to “achieve” something.

The bias towards one-dimensional movement

Just as our life can be biased towards movement involving forward flexion, our movement and exercise routines can also be biased in this way. If all of our movement practice involves moving primarily in one plane (e.g. the sagittal plane), we can sell ourselves short. While strength training machines at the gym can be very helpful for developing strength and muscle mass, they are typically constricted into one of the above described planes and thereby restrict our spine’s ability to move three dimensionally.

To be clear, we believe that strength training machines are brilliant at isolating muscles and enhancing overall conditioning. But the downside is that our nervous system, the little woman or the little guy in the control room of our brain gets more and more biased to think in terms of isolated movements rather than whole body patterns.

Think of throwing a ball and only moving your arm, rather than your whole body. Contrast that with turning first, flinging the arm back in the direction we are turning and then reversing the whole movement so that the arm is like a whip sending the ball so much further without strain on any one particular joint. Knowing how to integrate the movements of your body into three-dimensional patterns will improve the efficiency of your movement and thereby decrease the likelihood of strain and injury.

At the Wellness Station, we will teach you how your spine moves, and help you to expand your movement repertoire. We will encourage you to get involved in a regular movement practice that will include three-dimensional movements of your spine, such as Feldenkrais or yoga classes. Supporting the health and movement capacity of your spine will help you find a greater sense of ease and comfort in your body, while preparing you for successful participation in the unpredictable demands of life.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

Images:

Lorraine Davis

January 31, 2023

Physical Therapy, Movement, Feldenkrais, Holistic Body

Posture Part II: Strategies for Improvement

Lorraine Davis

January 31, 2023

Physical Therapy, Movement, Feldenkrais, Holistic Body

On a previous blog post titled Posture: Does it Matter?, we discussed some of the nuances of posture, breaking down “good” and “bad” posture related to both psychosocial and biomechanical/physiology principles, how the dynamic nature of posture might be more aptly named as acture, and what factors could potentially influence a downward spiral into inefficient postural tendencies.

With a more clear idea of what posture is and is not, we can now discuss some practical ways to improve our posture from the inside out as well as the outside in.

Many of us with postural issues require hands on, neuromuscular training facilitated by a professional to help to relearn efficient movement patterns from the ground up. However, there are also regular strategies that all of us can bring into our daily lives to help enhance our postural awareness, comfort, and prevent issues arising from our habitual posturing.

Change Positions, Move Often

We have the wonderful ability to choose what posture is best for us in any given situation. Sometimes being in more of a flexed position will be desirable, sometimes being more upright will be desirable. Consider cycling between three or four shapes throughout the day rather than always trying to find one “correct” position. What works for us in one moment will not be the best choice in another, and what works best for one person will not be the same as what is best for a different individual. When a specific posture is desired for a prolonged period of time, consider what will allow for the greatest sense of comfort, ease, and support. Notice what your ease of movement is when you are turning and reaching for things, trying to find a position where you can have more freedom of motion. Generally speaking, the most efficient posture will be an upright carriage in which the bones of our spine are stacked, so each bone is able to receive support from the bone that is beneath it.

Another strategy is to move more often throughout the day, establishing a system of movement breaks, stretches and short walks throughout the day. By dynamically changing the length, tension, and blood flow into a variety of tissues, it is less likely that any particular area will get sore, tired and overworked, and less likely that habitual postures will become an issue over time. See our Movement Snacks blog for some ideas on how to bring small movement breaks into the rhythm of your daily routine. A regular, well-rounded fitness routine will also help, which might include a blend of activities that promote cardiorespiratory and musculoskeletal health (e.g. aerobics, strength-training, yoga). Additionally, here are some gentle yoga stretches that you could do throughout the work day-

***Consider putting up sticky note reminders to move, stretch, walk around, and change positions throughout the day.***

Tips for Finding Effortless Sitting Posture

The following description includes some tips for sitting ergonomics to help support an upright carriage. While most people find these strategies to be helpful and comfortable, keep in mind that one size does not fit all.

Feet flat on the ground

A chair with some degree of firmness, with hips at least as high as knees.
Back support behind low to mid back. A partially deflated children’s ball, folded towel or blanket, or any other object that is comfortable can provide this support
Head on top of rib cage, rather than significantly protruding forward. Vision and size of text on the screen can play into a forward head tendency, so check that you can see the screen well without craning your head forward.
It may be helpful for your screen to be directly forward of eye level, rather than higher or lower.

Enhance body awareness

If we are not aware of our body position, we have much less ability to change it. To further enhance your ability to feel and sense your posture and choose efficient options, consider regularly practicing embodied practices such as yoga, qi-gong, tai chi, body scans, and Feldenkrais lessons, which will help improve postural awareness. Becoming familiar with some “landmarks” of our body can be helpful, such as awareness of where on our pelvic bones we are sitting, where on our feet we are standing, where our chest bone, nose, and eyes are oriented towards. Some lessons that may be helpful for posture that most Wellness Station clients will be familiar with are the pelvic clock, easy turning, and shoulder elevators. Here is an example of the pelvic clock lesson to help you bring a better sense of ease and awareness into your sitting posture.

To become more aware of your standing posture and ability, use a protruding corner in your house or a door frame to feel the back of your body. Stand against the corner or the edge of a door frame with knees slightly bent, feet slightly in front. First, get a general sense of how much of you can make effortless contact with the edge from the back of your pelvis to the back of your head. Then, tuck your pelvis under so your low back makes contact with the edge. Keep your low back in contact with the edge, as you try to bring your mid and upper back in contact with the edge. Roll your upper back up and down the edge a few times, keeping your low back in firm contact. How much of your upper back can easily contact the edge? Bra strap level? Top of shoulder blades? Regularly checking this can give you a sense of your posture and any changes over time that might be occurring in your ease of effortless stacking.

Ask your Wellness Station practitioner to provide you with additional lessons to help enhance your senses with consideration of your individual needs, limitations, and goals.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

References:

Image address:

https://centr.org/images/article/Back_exercises-2.jpg

Lorraine Davis

January 17, 2023

Feldenkrais, Health and Wellness, Holistic Body, Mindfulness, Movement, Physical Therapy, Yoga

Reversals: What and Why?

Lorraine Davis

January 17, 2023

Feldenkrais, Health and Wellness, Holistic Body, Mindfulness, Movement, Physical Therapy, Yoga

Reversibility is the ability to stop, start, and change the direction of a motion at any point in time.

According to Moshe Feldenkrais, the ability to perform reversals is a key indicator of well-organized, refined movement. When performing a movement, consider your ability to turn around and go the other direction, pause, or do something else. When our reversibility is impaired, it indicates a lack of freedom to change our minds or to respond to changing circumstances. This can be evident in certain functional movements: can we sit down in a chair or get on the floor slow and controlled, or is there a plop? When attempting to change the direction of a movement (e.g. pelvic clock circles), are we able to find a flow or is there jerkiness and incoordination? Can we walk backwards?

Reversibility is not just a movement, but a state of existence.

Our ability to be spontaneous, go with the flow, adapt, maintain presence and freedom of choice. An ability to perform reversals indicates that we are not moving on autopilot, but have a keen sense of what and how we are doing something in the present moment. When we reverse, we are traveling the same territory but from a flipped perspective. In the muscular system, what primarily for a particular muscle or muscles has been a concentric action (muscle shortening under tension) will become an eccentric action (muscle lengthening under tension). As mentioned above, “sit to stand” is a concentric action, and “standing to sitting” is an eccentric action. When we purposefully choose to reverse, it provokes the cognitive process of attentiveness, comparing and contrasting. This is one of the key requirements for learning.

When we use movement to enhance our learning, the quality of our lives can expand.

As we go through life, there may be a gradual tendency towards settling into our habitual patterns, and an associated loss of spontaneity, functional mobility, and options for how we move and engage with ourselves and the world around us. We may not be able to respond as quickly to the demands of the situation, like needing to step back quickly to avoid an oncoming vehicle while crossing the street. Or we may lose the agility required to turn around when we forgot our keys, and instead of taking one step backwards, we may need to take several small steps to turn ourselves around. The person who has difficulty with these reversals is much more vulnerable to falling when they do have to turn around quickly. Practicing reversals helps us learn more about how we move, and can expand our movement repertoire so we have more options available to us. We certainly do not want our only option to be able to plop down into a chair each time, rather than gracefully descending in any way we choose. Reversals are a key requirement for developing and improving balance, agility, neuromuscular control, and eccentric strength. In fact, dynamic balancing is essentially reversals in action.

Practicing reversals

Walking backwards

Walking backwards is a task that may have originally been easy, but perhaps can become impaired over time. If unsteadiness is present, perform this practice next to the kitchen counter or back of the sofa to have something to hold on to as needed.

Simply start by walking forwards slowly, paying attention to how your body moves, how the feet make contact with the ground, etc. Then, reverse it. Walk backwards, comparing and contrasting this experience to walking forwards.

Check out this article that dives into the health benefits of walking backwards.

Focus on the eccentric

Bring attention to the lowering component of a movement, whether this is in strength training or daily life.

A simple example is to practice standing up from a chair, paying attention to how you do this. Then, try to sit down the same way in reverse, challenging yourself to lower down slowly. Compare and contrast the process of standing and sitting in terms of the mechanics of the movement as well as the sensory experience.

If strength training is part of your routine, pay attention to the lowering movement such as the descent into a squat, the lower of the weight during a bicep curl, or the lowering of your chest towards the ground during a push up. Try to refine the control of the movement, with the ability to slow it down, pause it at any moment, or reverse the movement at any point in time. Also, in a safe manner, practice some reversals quickly, because sometimes that is what life demands!

Yoga Transitions

If yoga is part of your routine, tune in to the transition between two poses.

A simple example is cat and cow, which involves reversing between spinal flexion and extension. Tune in to the exact moment of transition, and explore reversing the movement at different speeds, and at different phases of the motion (e.g. can you do the cat cow in slow motion, and switch between cat and cow through variety of ranges, rather than going all the way into the full expression of cat pose before transitioning into cow?)

This can be applied to any transition in yoga (or life off the mat). Get creative with it- pick any two yoga poses, and explore a variety of transitions between the two shapes.

Explore Your Own

Enhance your sense of spontaneity and exploration by bringing reversals into your daily life.

Perhaps make up a dance move. Practice the move again and again. Then, try reversing the move, as if someone recorded you and played it in rewind. Or, take an everyday task. Reaching for a glass. Can you pause as you reach, and reverse it? Repeat this, reversing the movement at various stages of the reach.

Notice if this brings any greater sense of awareness of your movement and ability to choose different options for how to reach for something. And notice how much more confident you will be crossing a street when an unexpected vehicle requires you to take a very quick step backwards.

Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team

References: