Introduction

The Feldenkrais Method is a type of somatic, or body-oriented, intervention that aims to improve the quality and efficiency of human movement and functioning. It is based on the idea that movement is essential for learning and that learning can enhance movement. By exploring various ways of moving, sensing, feeling, and thinking, the Feldenkrais Method can help people discover new possibilities of action and expression, and achieve greater well-being.

The Feldenkrais Method was developed by Moshe Feldenkrais (1904-1984), an Israeli engineer, physicist, martial artist, and educator. Feldenkrais was interested in the relationship between the brain, the body, and the environment, and how they influence human behavior and development. He drew inspiration from various fields, such as physics, neurology, psychology, biology, and anthropology, as well as his own personal experience of recovering from a knee injury. He created a comprehensive system of movement education that integrates scientific knowledge, artistic expression, and humanistic values.

The Feldenkrais Method belongs to the broader category of somatic movement, which is a term coined by Thomas Hanna in 1976 to describe a variety of practices that use the body as a medium for learning, healing, and transformation. Somatic movement focuses on the internal experience of movement, rather than the external appearance or performance. It emphasizes the role of mind-body awareness, or the ability to perceive and regulate one’s own bodily sensations, emotions, and thoughts, in enhancing health and well-being.

Principles of the Feldenkrais Method

The Feldenkrais Method is guided by several core principles that reflect its underlying philosophy and methodology. Some of these principles are:

• Organic learning: The Feldenkrais Method is based on the natural process of learning that occurs in infancy and childhood when movement is spontaneous, playful, and exploratory. The Feldenkrais Method recreates this process by providing a safe and supportive environment, where people can experiment with different ways of moving, without judgment, pressure, or expectation. The Feldenkrais Method encourages curiosity, creativity, and self-discovery, rather than instruction, correction, or imitation.
• Self-awareness and mindfulness: The Feldenkrais Method fosters self-awareness and mindfulness, or the ability to pay attention to one’s own sensations, feelings, and thoughts, in the present moment, with openness and acceptance. The Feldenkrais Method helps people become more aware of their habitual patterns of movement, posture, and breathing, and how they affect their physical and mental health. The Feldenkrais Method also helps people develop more awareness of their environment, and how they interact with it. By increasing self-awareness and mindfulness, the Feldenkrais Method can help people make more conscious and informed choices, and act more authentically and effectively.
• Holistic approach: The Feldenkrais Method adopts a holistic approach to movement and learning, which recognizes the interconnection and interdependence of the physical, mental, emotional, and social aspects of human existence. The Feldenkrais Method does not separate the body from the mind, or the individual from the context, but rather considers them as a dynamic and integrated whole. The Feldenkrais Method does not focus on specific problems or symptoms, but rather on the overall functioning and potential of the person. The Feldenkrais Method does not aim to fix, cure, or improve, but rather to facilitate, empower, and inspire.

Understanding Somatic Movement

Somatic movement is a term that describes a variety of practices that use the body as a medium for learning, healing, and transformation. Somatic movement focuses on the internal experience of movement, rather than the external appearance or performance. It emphasizes the role of mind-body awareness, or the ability to perceive and regulate one’s own bodily sensations, emotions, and thoughts, in enhancing health and well-being.

The Feldenkrais Method is a type of somatic movement that aims to improve the quality and efficiency of human movement and functioning. It is based on the idea that movement is essential for learning and that learning can enhance movement. By exploring various ways of moving, sensing, feeling, and thinking, the Feldenkrais Method can help people discover new possibilities of action and expression, and achieve greater well-being.

The mind-body connection is a key concept in the Feldenkrais Method, as it recognizes the interrelation and interdependence of the physical, mental, emotional, and social aspects of human existence. The Feldenkrais Method does not separate the body from the mind, or the individual from the context, but rather considers them as a dynamic and integrated whole. The Feldenkrais Method does not focus on specific problems or symptoms, but rather on the overall functioning and potential of the person.

Sensory awareness is another important element in somatic movement practices, as it refers to the ability to pay attention to one’s own sensations, feelings, and thoughts, in the present moment, with openness and acceptance. Sensory awareness can help people become more aware of their habitual patterns of movement, posture, and breathing, and how they affect their physical and mental health. Sensory awareness can also help people develop more awareness of their environment, and how they interact with it. By increasing sensory awareness, somatic movement practices can help people make more conscious and informed choices, and act more authentically and effectively.

Neuroplasticity and the Feldenkrais Method

Neuroplasticity is the remarkable ability of the brain to alter and adjust. It denotes the physiological transformations within the brain that occur due to our interactions with the surrounding environment. Starting from prenatal development until the end of life, the synaptic connections within our brains undergo rearrangements in accordance with our evolving requirements. This dynamic phenomenon enables us to acquire knowledge from and adjust to various experiences.

The brain can reorganize itself through mindful movement, or movement that is done consciously and intentionally, with a focus on the internal experience rather than the outcome. Mindful movement can help the brain to form new associations and to break old habits, by creating new experiences and memories that can override or modify the existing ones. Mindful movement can also help the brain to regulate its activity and to balance its states, by influencing the production and release of various neurotransmitters and hormones that affect mood, emotion, cognition, and behavior.

There are many examples and case studies that illustrate the neuroplastic changes that occur in individuals practicing the Feldenkrais Method. For instance, a study published in 2015 found that the Feldenkrais Method increased the gray matter volume in the brain regions related to movement, learning, and memory, such as the cerebellum, the hippocampus, and the prefrontal cortex. Another study published in 2017 found that the Feldenkrais Method increased the functional connectivity between the brain regions involved in attention, such as the dorsolateral prefrontal cortex and the anterior cingulate cortex, and decreased the functional connectivity between the brain regions involved in mind-wandering, such as the default mode network. A case study published in 2019 reported that the Feldenkrais Method improved the motor and cognitive functions of a patient with Parkinson’s disease, by enhancing the dopamine levels and the neural activity in the basal ganglia and the motor cortex.

Application in Rehabilitation

The Feldenkrais Method is widely used in rehabilitation, as it can help people recover from injury, illness, or surgery, and improve their quality of life. The Feldenkrais Method can help people regain their mobility, flexibility, strength, and coordination, by facilitating the natural healing process of the body and the brain. The Feldenkrais Method can also help people reduce their pain, discomfort, or inflammation, by modulating the neural and hormonal mechanisms that mediate pain perception and response. The Feldenkrais Method can also help people cope with their emotional and psychological challenges, such as stress, anxiety, depression, or trauma, by promoting relaxation, resilience, and self-efficacy.

The Feldenkrais Method can play a role in addressing movement limitations and chronic pain, by helping people identify and change their maladaptive or inefficient patterns of movement, posture, and breathing, that may contribute to their problems. The Feldenkrais Method can help people explore and expand their range of motion, improve their alignment and balance, and optimize their use of force and effort, by providing them with feedback and guidance through gentle touch and verbal instruction. The Feldenkrais Method can also help people develop more awareness and control over their movement, and learn to move with more ease and comfort, by enhancing their sensory-motor integration and learning.

There are many case studies that showcase the successful rehabilitation outcomes using the Feldenkrais Method. For example, a case study published in 2016 reported that the Feldenkrais Method improved the gait, posture, and function of a patient with multiple sclerosis, by increasing the activation and coordination of the muscles involved in walking and standing. Another case study published in 2018 reported that the Feldenkrais Method improved the speech, swallowing, and facial expression of a patient with stroke, by improving the mobility and symmetry of the tongue, jaw, and lips. A case study published in 2019 reported that the Feldenkrais Method improved the balance, stability, and confidence of a patient with vestibular dysfunction, by improving the sensory integration and adaptation of the vestibular, visual, and somatosensory systems.

Scientific Research and Evidence

The Feldenkrais Method (FM) is a somatic movement practice that uses gentle movement, awareness, and attention to help people function better during their daily activities. It is based on the idea that movement is essential for learning, and that learning can enhance movement. By exploring various ways of moving, sensing, feeling, and thinking, the FM can help people discover new possibilities of action and expression, and achieve greater well-being.

The FM has been the subject of scientific research for several decades, and the evidence for its effectiveness and benefits has been growing steadily. A systematic review published in 2015 identified 20 randomized controlled trials (RCTs) that evaluated the FM for various populations and outcomes. The review found that the FM had positive effects on balance, mobility, pain, and quality of life, among other aspects of physical and mental health. The review also highlighted the need for more high-quality studies to confirm and expand the evidence base for the FM.

Some of the evidence-based outcomes of the FM in different areas are summarized below:

• Pain management: The FM has been shown to be effective in reducing chronic pain, especially in the spine, neck, and shoulders. A meta-analysis of seven RCTs found that the FM was superior to no treatment or usual care for improving pain and disability in people with chronic low back pain. Another meta-analysis of four RCTs found that the FM was more effective than no treatment or placebo for reducing pain and improving function in people with neck pain. A single RCT found that the FM improved pain, functional balance, and perceived exertion in people with shoulder pain.
• Motor skills: The FM has been shown to improve motor skills, such as coordination, dexterity, and agility, in various populations. A single RCT found that the FM improved hand dexterity and fine motor skills in healthy older adults. Another RCT found that the FM improved agility and reaction time in soccer players. A case study reported that the FM improved the motor and cognitive functions of a patient with Parkinson’s disease, by enhancing the dopamine levels and the neural activity in the basal ganglia and the motor cortex.

However, the FM is not without limitations and challenges. Some of the potential areas for future research on the FM are:

• Mechanisms of action: The FM is based on a complex and holistic approach to movement and learning, which involves multiple levels of the nervous system, the musculoskeletal system, and the psychosocial system. The exact mechanisms of how the FM works and produces its effects are not fully understood and require further investigation. For example, how does the FM influence the brain’s plasticity, or its ability to change and adapt? How does the FM affect the autonomic nervous system or the part of the nervous system that regulates the body’s involuntary functions? How does the FM modulate the perception and response to pain? How does the FM influence the body image or the mental representation of one’s own body?
• Standardization and measurement: The FM is a highly individualized and flexible practice, which adapts to the needs and preferences of each person. This makes it difficult to standardize and compare the interventions and outcomes across different studies. Moreover, the FM involves subtle and qualitative changes in movement and awareness, which are not easy to measure and quantify. Therefore, there is a need for more reliable and valid tools and methods to assess FM and its effects. For example, what are the best ways to measure the quality and efficiency of movement? What are the best ways to measure the awareness and attention of the participants? What are the best ways to measure the satisfaction and well-being of the participants?
• Generalization and transfer: The FM is a practice that aims to improve the overall functioning and potential of the person, rather than focusing on specific problems or symptoms. However, most of the studies on FM have used specific and isolated outcome measures, such as pain intensity, balance tests, or motor tasks. Therefore, there is a need for more research on how the FM can generalize and transfer to other aspects of life and performance. For example, how does the FM affect the daily activities and occupations of the participants? How does the FM affect the social and emotional aspects of the participants? How does the FM affect the creativity and learning abilities of the participants?

Practical Techniques and Exercises

The FM consists of two main modalities: Awareness Through Movement (ATM) and Functional Integration (FI). ATM is a group class, where the teacher guides the participants through a series of verbal instructions to explore different movement patterns. FI is a one-to-one session, where the teacher uses gentle touch and movement to facilitate the learning process of the individual. Both modalities aim to increase the awareness and variability of movement and to find the optimal way of moving for each person.

Some of the key Feldenkrais exercises and movement patterns are:

• Pelvic clock: This exercise involves lying on the back and imagining a clock on the pelvis, with 12 at the navel, 6 at the pubic bone, and 3 and 9 at the hip bones. The exercise consists of moving the pelvis to different numbers on the clock and noticing the sensations and connections in the body.
• Spine chain: This exercise involves lying on the side and curling and uncurling the spine, starting from the head and following with the chest, the ribs, the waist, the pelvis, and the legs. The exercise helps to improve the flexibility and coordination of the spine.
• Sitting and reaching: This exercise involves sitting on a chair and reaching for an object on the floor, on the table, or in the air, with different parts of the body, such as the hand, the elbow, the shoulder, the head, or the eye. The exercise helps to improve the mobility and balance of the trunk and the limbs.
• Eyes and head coordination: This exercise involves moving the eyes and the head in different directions, such as up and down, left and right, or diagonally, and noticing the effects on the neck, the shoulders, the jaw, and the face. The exercise helps to improve the vision and the alignment of the head and the neck.
• Diagonal stretch: This exercise involves lying on the back and stretching one arm and the opposite leg in opposite directions, and then switching to the other arm and leg. The exercise helps to improve the length and strength of the muscles and the fascia across the body.

These exercises are examples of the many movement explorations that the FM offers, and they can be modified and adapted to suit the needs and abilities of each person. The FM is not a set of fixed exercises, but a process of discovering and learning new ways of moving and being.

To integrate the FM into daily life, some of the suggestions are:

• Tune in to whatever you are doing, through your whole self: sensations, actions, emotions, thoughts. Avoid multitasking as much as possible, and pay attention to the present moment and the quality of your experience.
• Foster an attitude of curiosity, care, and creativity about your movement and awareness. Experiment with different ways of doing things, and notice what feels easier, more comfortable, and more enjoyable. Avoid judging yourself or comparing yourself with others, and appreciate your own uniqueness and potential.
• Respond to pain or discomfort with kindness, intelligence, and flexibility. Modify what you are doing, or take a break, if you feel any strain or tension. Explore some of the FM exercises or movement patterns that can help you relieve pain and improve function. Seek professional help if needed.
• Incorporate the FM into your daily activities and hobbies, such as walking, gardening, playing music, or reading. Use the FM principles and techniques to enhance your performance, expression, and pleasure in whatever you do.
• Practice the FM regularly and consistently, either in group classes, individual sessions, or on your own. Find a qualified FM teacher or practitioner who can guide you and support you in your learning process. Use online or offline resources, such as books, videos, or podcasts, to supplement your practice and deepen your understanding.

Conclusion

The FM is a somatic movement practice that can help people improve their movement, awareness, and well-being. It is based on the premise that movement is essential for learning and that learning can enhance movement. The FM has been supported by scientific research and evidence, which show its effectiveness and benefits for various populations and outcomes, such as pain management, motor skills, balance, and quality of life. The FM also has some limitations and challenges, which require further investigation and development.

The FM consists of two main modalities: Awareness Through Movement and Functional Integration, which use verbal and manual guidance to facilitate the learning process of the individual or the group. The FM offers a variety of exercises and movement patterns, which can be modified and adapted to suit the needs and abilities of each person. The FM is not a set of fixed exercises, but a process of discovering and learning new ways of moving and being.

The FM can be integrated into daily life, by tuning in to whatever one is doing, fostering an attitude of curiosity, care, and creativity, responding to pain or discomfort with kindness, intelligence, and flexibility, and incorporating the FM into one’s daily activities and hobbies, and practicing the FM regularly and consistently. The FM can help people function better, feel better, and live better.

FAQ

What is the Feldenkrais Method of movement?

The Feldenkrais Method of movement is a type of somatic education that uses gentle movement and directed attention to help people learn new and more effective ways of living the life they want. It is based on the idea that movement is essential for learning and that learning can enhance movement. By exploring various ways of moving, sensing, feeling, and thinking, the Feldenkrais Method can help people discover new possibilities of action and expression, and achieve greater well-being.

Is Feldenkrais a somatic exercise?

Yes, Feldenkrais is a somatic exercise, which means it uses the body as a medium for learning, healing, and transformation. Somatic exercise focuses on the internal experience of movement, rather than the external appearance or performance. It emphasizes the role of mind-body awareness, or the ability to perceive and regulate one’s own bodily sensations, emotions, and thoughts, in enhancing health and well-being.

What is the Feldenkrais pattern of movement?

The Feldenkrais pattern of movement is a term that describes the various movement explorations that the Feldenkrais Method offers, which can be modified and adapted to suit the needs and abilities of each person. The Feldenkrais pattern of movement is not a set of fixed exercises, but a process of discovering and learning new ways of moving and being. Some of the key Feldenkrais patterns of movement are: pelvic clock, spine chain, sitting and reaching, eyes and head coordination, and diagonal stretch

What is the Feldenkrais Method in physical therapy?

The Feldenkrais Method in physical therapy is a way of using the Feldenkrais Method to assist people in recovering from injury, illness, or surgery, and improving their quality of life. The Feldenkrais Method in physical therapy can help people regain their mobility, flexibility, strength, and coordination, by facilitating the natural healing process of the body and the brain. The Feldenkrais Method in physical therapy can also help people reduce their pain, discomfort, or inflammation, by modulating the neural and hormonal mechanisms that mediate pain perception and response. The Feldenkrais Method in physical therapy can also help people cope with their emotional and psychological challenges, such as stress, anxiety, depression, or trauma, by promoting relaxation, resilience, and self-efficacy.

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