Ralph Hadden: Feldenkrais Movement Education & Therapy€¦ · 2 Body Mind Learning with the Feldenkrais Method Ralph Hadden has more than 25 years experience as a practitioner, teacher

• WEEKLY ONGOING CLASSESCity Tuesdays 7.30am Hawthorn Fridays 10am Blackburn Tuesdays 6.30pm

• INDIVIDUAL CONSULTATIONS, BY APPOINTMENT City, Hawthorn and Blackburn

• CLINICAL SKILLS EDUCATION Professional development seminars for Health Practitioners, 7pm - 9pm Wednesdays, twice per month

• CLASS LESSONS ON AUDIO TAPE 6 Primary Directions, Travel Moves, Rollerama... and more

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WHAT’SWRONGWITH THISPICTURE?It’s a standard diagram, used to help officeworkers to sit correctly and safely. Versionsof this picture can be seen in office healthand safety guidelines throughout Australia(and all over the world, as far as I know). It seems to be a sensible, useful illustration,encouraging good working habits - whatcould possibly be wrong with it? Find theanswer inside on page 3 in Surviving ChairsPart 2, The Chair at Work

Ralph Hadden: Feldenkrais Movement Education & Therapy

N E W S LE TT E R October 2004

The intelligence of an individual may be measured by the speed with whichhe orients himself to new situations – British neurologist Sir C.S. Sherington, 1926

Copyright © Ralph A. Hadden 2004 Phone 0425 742 048 PO Box 37 Fitzroy 3065

Moshe Feldenkrais, teaching in San Francisco, 1977

Ralph Hadden: Body Mind Learning with the Feldenkrais Method

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Body Mind Learning with the Feldenkrais MethodRalph Hadden has more than 25 years experience as a practitioner, teacher and trainer ofteachers in movement and body therapies. He has been teaching Feldenkrais since 1988.He teaches with clarity, respect and good humour.

WEEKLY ONGOING CLASSESNew students welcome anytime

• City: Tuesdays 7.35-8.25am, Nicholas House, cornerSwanston St & Flinders Lane

• Hawthorn: Fridays 10-11am, Augustine Centre

• Blackburn: Tuesdays 6.30-7.30pm, near cornerBlackburn and Canterbury Roads

10 sessions: $1205 sessions: $80Single session: $25

Also, monthly chair exercise classes in Italian:

Classe in Italiano, esercizi nelle sedie, a LinlithgowCentre, Ivanhoe, telefono 9499 6562

CLINICAL SKILLS EDUCATIONProfessional development seminars for massage therapistsand other physical therapists. Each session considers acertain physical function through experience ofFeldenkrais movement learning, demonstration oftechniques and hands-on practice. Acquire amazinglyeffective remedial techniques and discover increasedpower, ease and enjoyment in your work.

Very small class size: strictly limited to maximizeinteraction and guidance.

Wednesdays, 7.00-9.00pm, Nicholas House, city.

1. Release back extensors10th November 2004.

2. Gait Analysis I Lengthwise connection through the skeleton 24th November 2004.

3. Neck release through stabilized mobilization8th December 2004.

4. Hand and Arm I: Stretch and Mobilize19th January 2005.

5. Abdominal bracingPowerful action with spinal stability2nd February 2005.

$50 per class, payment must be made in advance toreserve a place.

Discounts for multiple enrolments (more than onesession/more than one person): 2 enrolments, $45 perclass; 3 or more enrolments, $40 per class

LESSONS ON TAPE3 tape sets (6 lessons): $45 each

Single tapes (2 lessons): The Power Centre, North n'south, Fabulous Feet; $14 each.

Single tape (1 lesson): Eyes & Elephants; $10

Complete set of tapes: $163 (save $18)

Mail order, send cheque or money order with your detailsand add postage and handling:

1 tape $4 2 tapes $4.50 3-5 tapes $5.506-9 tapes $7.00 10 or more $8.00

FUNCTIONAL INTEGRATION(INDIVIDUAL SESSIONS)

One hour consultations, by appointment:

City, Hawthorn, Blackburn

$75 (from 1st January 2005)

Ralph Hadden Newsletter, October 2004 [email protected]

F E L D E N K R A I S M O V E M E N T L E S S O N S

RALPH HADDEN

FELDENKRAIS PRACTITIONER

A program of movement education

for healthy, supple coordination of the

back and whole body.

3 AUDIO CASSETTES, 6 LESSONS

PRIMARYDIRECTIONS

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RALPH HADDEN

Using a roller in a Feldenkrais movement lesson

adds to the effectiveness of the learning – As well as the

usual benefits, these lessons promote:• Smooth, flowing movement• Muscle tension release into the support of the roller

• Clarification of balance & coordinated control“My students LOVED the lessons” - Ralph Hadden

3 AUDIO CASSETTES, 6 MOVEMENT LESSONS, 30 MINUTES EACH

ROLLErama

MOVEMENT LESSONS WITH ROLLERTRAVELMOVES

RALPH HADDEN - FELDENKRAIS PRACTITIONER

Movement Meditations for long distance travellers, by plane, train, bus, car or armchair.• Use your travel time to learn, improve and refine your movement skills

• Arrive relaxed, alert and mobile3 AUDIO CASSETTES, 6 MOVEMENT LESSONS, 15 MINUTES EACH

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In my last newsletter (October 2003) I raised concerns aboutthe health hazards of the widespread use of chairs in ourmodern world. Surviving Chairs part 1 - “Sit on the groundwith me" considered an alternative to the many daily hoursspent in chairs. (Thanks, by the way, to the many readers whoconveyed feedback and comments.) In Part 2 I turn myattention to the role the chair plays in the working lives ofmany- the chair in the office - and consider how we cansurvive and flourish in chairs in this environment. - Ralph

ALL ACROSS AUSTRALIA THOUSANDS of officeworkers spend many hours each day sitting at their desks,working on phones, paperwork and computers. Most willsuffer from stress, muscle tension in the neck, shouldersand low back areas, eyestrain, fatigue and loss ofconcentration. Some will experience severe pain and evenlong term injury.

These problems, I believe, can be lessened or completelyprevented with the use of a few simple, easy to learntechniques which I outline below. But perhaps we shouldstart with information which is already widely available:the occupational health and safety guidelines,disseminated in offices throughout the world. Surelythese sensible tips will help. But there’s a problem…

WHAT’S WRONG WITH THIS PICTURE?This is a standard diagram, depicting correct posture forthe office worker at their computer station. Versions ofthis figure regularly appear in office health and safetyguides and the position is widely accepted andrecommended as the healthy, ergonomically optional wayto sit for work.

Nothing wrong with this diagram, surely! The workerhas an erect posture, straight back and neck, headcorrectly angled, the eyes can gaze forward at the screen,the arms and hands are suitably positioned for thegreatest mechanical advantage. A sensible, correct figurewhich the office worker can use as a model for properposture, resulting in less strain and maximum comfortand efficiency.

But there is a problem with the diagram, a fundamentalflaw. Very simply, despite it being sensible and obvious,NOBODY DOES IT! NOBODY SITS THAT WAY!Throughout the office world office workers routinely failto sit in the prescribed manner. (Alright, alright, I admit,there are a few people who sit "correctly", but they are atiny minority.)

Every office worker has, presumably seen a version of thisdiagram, they understand what is required and then, formost of their working hours the majority proceed to sit inall sorts of ways that violate the standard, correct posture.Or they may sit "correctly" for brief periods but for themajority of their time at the desk they sit "incorrectly"-this can easily be verified by observing any workplace (asI have done over many years in a wide variety of offices.)

I hasten to add I am not finding fault with the officeworker- these are perfectly decent people, doing whatthey need to do to get their job done and to look aftertheir health as best they can. The fault is not in theworker, it is not even in the diagram itself - it is in theassumptions behind the diagram.

This perfectly sensible and correct model for posture isroutinely, ubiquitously ignored- and that’s the problem!.The diagram is ignored because it is static, lifeless, theposition is difficult to maintain and no information isgiven on the skills needed to hold this position. As aresult the diagram, rather than inspiring correct activity isdiscouraging, demoralizing.

Static, lifelessThe picture could be called correct if it was a "snapshot"of a moment of the worker’s activity. But it isn’t, itimplies the worker basically holds this position all day -lifeless, static. This is not a model for a real person, alive,mobile, attending to many tasks, changing positions,looking in many different directions - at computer, desk,colleagues, that spunk from accounts, the view out thewindow (if you’re lucky enough to have a view)- bendingtwisting, reaching, smiling, grimacing, complaining,faking, boasting, laughing,…

Ralph Hadden Newsletter, October 2004 Phone 0425 742 048

SURVIVING CHAIRS, Part 2

The chair at work

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Difficult to maintainThe normal office worker may be able to hold thisposition for a few minutes, but soon they will begin totire, the urge to shift or slump grows and eventually anysane person gives up and slouches, leaning back or foldingforward to lean on the desk.

No informationThere are ways to maintain an upright stance, but certainskills and an amount of inner awareness are needed. Theguidelines provide no clues to these requirements.

DiscouragingThe end result is discouraging and the diagram is about asuseful as the parent who leans across the dinner table andsnarls at a startled youngster "Stop slouching, sit upstraight, you’re a disgrace!"

(An article in the Herald-Sun by Evonne Barry[Healthwatch, 3rd April, 2002] includes the words"Don’t slouch in your chair or slump your shoulders"and a paragraph later again says "Don’t slouch over yourwork". It’s true, you shouldn’t slouch, but how? Lackingspecial skills any normal person will soon tire ofholding themselves upright, then will slump and canthen count themselves a failure for not complying withthe instructions.)

Yes, it is important to be upright when sitting andworking, when you slump the spine is in an inefficientposition, there is an unequal pressure on the intervertebraldiscs - long term holding this backward curve causesdamage. I agree with uprightness, but how it is to be doneis the issue here.

WHAT TO DOThere is no correct posture.Years ago I attended a workshop led by visitingFeldenkrais teacher, Mark Reese. He posed the question"What is good posture?" and invited class members tohave a go at demonstrating what they thought to be goodposture. A young man went first. He began just standingnormally, casually and then took up a "good posture"- itwas immediately apparent to the rest of us in the class thathe looked stiff, strained, unnatural. When he stoppeddoing "good posture" he returned to looking more naturaland at ease. Several others tried and in each case it wasthe same- when someone took up what they thought of asgood posture it was a position of strain, the necktightened, the chest lifted, the back stiffened- "goodposture" was effortful and impossible to maintain.

Moshe Feldenkrais argued strongly against the concept of"good posture" ("you’re not a post") - he proposed insteadthe term "acture", defining it as a position of readiness foraction. In Moshe’s terms correct posture was notsomething fixed rather it was changing and dynamic,enabling efficient, effective action in any direction. Thisposition was infinitely variable depending on what youwanted to do- chop wood, win a fight, make love, dance,sing, work at a computer, intimidate, placate, reassure,charm…and so on.

This sort of good posture requires more subtle skills anda practice of self awareness. It is not achieved by theimposition of commands to "stand/sit up straight, pullyour shoulders back, hold your back straight, chin in,chest out!" (Commands imposed externally by parent /teacher / O.H. & S. guidelines or imposed internally byyour inner parent.)

So we approach the concept of sitting correctly in theoffice chair by thinking of readiness for action - so that youperform effectively, efficiently at your desk, hencereducing strain, fatigue and injury and maximizing ease,alertness, productivity and enjoyment.

We need a "correct" posture, (or "acture") that isdynamic, alive, enhancing and achievable, not one that isstatic, lifeless, discouraging and impossible. To do this weneed to think in terms of action rather than position.

The chairSeat firm and horizontal (or maybe with a slight forwardtilt), not sloping backwards (a backwards tilt makes sittingupright quite a struggle)

• Set the height so that there is a 90 degree angle at yourhips and knees (or slightly higher)

• What is the best chair? This is a whole other topic,for another time, but suffice to say you should be able

Ralph Hadden Newsletter, October 2004 [email protected]

The chair at work Continued

This diagram from Galen Cranz's The Chair illustrates what shedescribes as "the inherent instability of the seating posture."

Diagram from The Chair by Galen Cranz

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to set the height to suit your size, set the seathorizontally and the seat should not be too soft. Ifyou have a fancy, high tech ergonomic chair make sureyou know how to set it, and tinker with the settingsfrom time to time to find what suits you, realizingthat what suits you may change. For the last wordread Galen Cranz’s wonderful book, The Chair(Norton, New York 2000).

Sit on your sit bonesThese are the ischial tuberosities, 2 knobs of boneprojecting from the base of the pelvis

You can feel these when you’re sitting by reaching a handunder your bottom (better wait till no-one is looking). Ifyou can feel your weight resting on these sit bones, thenyou are well positioned, on a solid, bony foundation.This means your skeleton is supporting you and yourmuscles do less work.

Practise sitting without back support (then sit right back)As often as possible sit at the front of your chair, on yoursit bones, away from the back support. This will feelstrange as you have a lifetime of being accustomed to thesupport of a chair back. It will take some getting used to- try it for short periods - but it is worth it as it developsthe habit of upright sitting, on the skeleton, withoutslouching back to lean on the chair back. Let your pelvisroll forward so your lower back arches and your abdomenbulges forward. When you tire of this (and you will) shiftall the way back in the chair so that your back is snug upagainst the back support so that you can easily maintainan upright position.

Use the Reach up to sit up 5 minute CHAIR EXERCISEat the back of this newsletterThis exercise provides a natural, easy way to draw yourselfinto an upright position. Your body finds its own way tocome easily erect. (If you are too self conscious to do thisin your office practise it at home, then while at workimagine the movement.)

Reach in all directionsReach out with your left hand, your right hand, reachdown / back / sideways / high / low; so that you developa tendency to sit so that you could move in any directionrequired. Developing this tendency will automaticallyposition your body in a natural, easy, erect posture.

Use the whole bodyLong periods of chair sitting lead to overuse of the armsand neck and underuse of the trunk. Practise involvingthe pelvis and trunk in your activities - for example ifturning to look at something to your right, turn thepelvis, chest and shoulders to the right as well, so thatyour neck has less work to do.

AwarenessPay attention to your own experiencing of sensations,notice when you are uncomfortable or straining andadjust what you’re doing to be more comfortable. This isa skill that is developed in Feldenkrais lessons but anyonecan start by simply paying attention. Practising attendingto your sensations is the first step to more skill, grace andpower in everyday living.

Take a breakI was working in a massage clinic a few years ago and gavea massage to a middle aged businessman. Knowing that heworked in an office I was surprised to find that he did nothave a low back problem. I commented on this and askeddid he know why he didn’t have a problem (as practicallyevery person I have worked on who works in an office doeshave a back problem). He replied, "Well, I’m not reallysure but one thing I do know is that I can’t bear to sit forvery long. After a while I just have to get up and movearound - it’s just a habit I have."

Ralph Hadden Newsletter, October 2004 PO Box 37, Fitzroy VIC 3065

The chair at work Continued

The Ischial Tuberosities, from Rolfing by Ida Rolf (Dennis Landman, Santa Monica 1977)

The sitting position is not necessarily the most efficientposition for resting the back (from Dynamic and Task Seating by Paul Cornell, ©Steelcase, Inc)

6Ralph Hadden Newsletter, October 2004 [email protected]

No matter how well you sit, long periods of sitting willtake their toll. Here I agree with all the health and safetyguidelines and articles which do recommend regularlytaking a break:

• As often as possible get up and walk around. Standup and have a stretch. Give your muscles and jointsa change of position, get the blood circulating.

• Lie down on the floor, on your back with kneesbent up (maybe you will have to wait till you gethome to do this), let the floor support your back,taking pressure off the spine and giving your backmuscles a rest. It needs to be a firm but comfortablesurface, like a carpeted floor (a bed is usually toosoft for the back to fully release). Try it for 5 or 10minutes at time.

• Even when you can’t get out of the chair you canstretch and move around while sitting.

• Have plenty of variety in your life’s activities (as longas you are comfortable and enjoying yourself ) - sit onthe floor, walk, dance, sing, do yoga, swim, climb atree, whatever you like. Best of all, do Feldenkrais!

SEEMS EASY, BUT…All this is more easily said than done and it would befoolish of me to criticize one set of guidelines and thenattempt to replace them with another set which alsodiscourages and demoralizes.

Please take my guidelines as simply suggestions,something to try out. Use what works for you, discardwhat doesn’t (or come back another time and try again,maybe in a different way). This is in the spirit of theFeldenkrais method, each individual in their own way

exploring, adapting and discovering what is useful tothat individual.

Also it may seem strange that I am saying that you musttrain and develop special skills just in order to sit in achair. But to sit well for 8 hours a day is not somethingthat comes naturally and it won’t happen automatically.You do need to intentionally take some time to learn,practise and improve. And it certainly won’t happenjust by seeing a diagram, or set of rules or by being told"Don’t slouch!"

Of course I recommend Feldenkrais lessons as the bestway to acquire these skills but there are many disciplineswhich can also be very helpful. I recommend theAlexander technique, Tai Chi, Aikido (and other martialarts- depending on what suits you and on finding a goodteacher) or anything that helps you develop movementskills: dance, singing, yoga…find a good teacher andsomething you love to do (life is too short to spend manyhours doing something that is supposedly good for youbut is boring or unpleasant), something that suits yourbody type, personal preferences, lifestyle balance,timetable etc. (Start with Feldenkrais though.)

YOU CAN LOOK AND FEEL GREATThe benefits are invaluable and available to anyone - justtry out my suggestions plus do some Feldenkrais and/orother disciplines. Shift out of your old habits and thingswill change. You will find that it is possible to work in anoffice for many years (or till that job in tropical paradiseresearch comes through) and still be flexible, healthy, alertand dynamically alive! (And who knows, that spunk fromaccounts might ask you out!)

The chair at work Continued

What is NIMBA!?Earlier this year I conducted a little competition for my email subscribers, coinciding with the commencement of my earlymorning city class: NIMBA! Limber. The competition was to guess the meaning of NIMBA! an acronym I had carefullychosen to encapsulate what is done in Feldenkrais lessons. The prize was a bottle of the gorgeous Eastern Peake Pinot Noir1999. The winner was massage therapist John Diamantaris of South Melbourne. He came closest with his entry:

Neuromuscular Integration through Movement and Body Awareness

(Other entries included: Never Imply Men Bring Answers and Not In My Bar Adolf ).

And the correct meaning?NIMBA! = Neural Integration of Muscle, Bone and Action!

5 Minute CHAIR EXERCISE

Reach up to sit upA quick solution to the perennial "slump in the chair"posture - once you have learned this easy, natural co-ordination of hand, head and ribcage you can use itanytime to instantly pull yourself out of your slump

POSITIONSit in a chair, one with a firm, flat seat (e.g. officechair/stool/dining chair), not a soft, saggy armchair. Yourhips are level with (or slightly higher than) your knees. Sitfacing forwards and more to the front of the chair, so thatthe chair back won't interfere sith your movements. Startwith your hands resting on your thighs/in your lap.

(When you rest between movements you may like to shiftback in the chair to lean on the chair back. Then returnto the front of the chair for the next movement.)

OBSERVEObserve yourself - are you comfortably upright or is it aneffort to hold yourself up?

Where do you feel yourself making an effort?

Can you feel your "sit bones" (the ischial tuberosities, atthe base of the pelvis - see chair article and picture inside)?

Observe the length of your front, from top of ribcage tobase of abdomen; observe the length of your back, frombase of neck to tail bone (sacrum and coccyx). Do youfeel longer along your front or along your back? (If youare slumping you will be shorter along your front.)

Observe your breathing.

MOVEMENTSAlways move slowly, easily, only doing what feelscomfortable.

1. (TEST) Reach your right hand up towards the ceiling,looking up as you do so, then return your hand toyour lap and look down - repeat several times (fig.1).Imagine you are reaching up to pluck a piece of fruithanging from a tree above your head (choose yourfavourite fruit). Observe your ribcage, back and sitbones - what moves? How heavy is your right handand arm? Pause, rest.

2. Put the palm of your left hand on the front of yourchest, soft, fingers spread wide, lightly feeling yourbreastbone (sternum) and ribs. Repeat the previousmovement of looking up and reaching high with yourright hand. Can you feel movement in your ribcage asyou reach and look up - the chest lifting, the ribsspreading apart? Pause, rest.

3. Do a similar movement, but this time without theright hand - leave it resting in your lap. Spread the leftpalm and fingers lightly on your chest and look up,letting the chest lift and spread (fig.2).

Look down, eyes and face turning down towardsthe floor, lower the chest, let yourself slump. Repeatseveral times: look up, raise chest / look down,lower chest.Fig.1

Fig. 2

7Ralph Hadden Newsletter, October 2004 Phone 0425 742 048

4. The next time the chest is lowered and you're lookingdown, stay there. Keep head and chest down and liftthe right hand up high. Repeat several times, raisingand lowering the right hand, while head and chestremain immobile and turned downwards. You willprobably find it's harder to lift the hand up (fig.3).

5. Now look up, raising the chest and stay that way -head and chest raised. Raise and lower the right handseveral times - how is this different (for you) tomovement 4? Pause, rest.

6. "Opposites": Again spread the left hand on your chestand now as you raise the right hand, lower the headand chest to look down. Then when you return theright hand to your lap, look up and raise the chest.

Repeat several times, the right arm going in anopposite direction to the head and chest - it will feela little strange at first as different parts of you aregoing in opposite directions, but move slowly andeasily until it becomes more familiar and possible.Pause, rest.

7. (RE-TEST): with the left hand on the ribcage,reach up with the right hand, looking up andletting the ribcage lift and spread. Repeat once ortwice, then let the left hand rest in your lap andcontinue several more times. Does it feel easier,clearer, smoother now? Perhaps you can reachhigher / look up more comfortably? Do you feelless effort? Perhaps your right arm feels lighter asyou lift it? Pause, rest.

RE-OBSERVE Sit at the front of the chair again

- is it easier to sit upright?

Are you doing less work?

Observe the length of your front and your back.

Observe your breathing.

Notice any changes.

Another time, when you feel like it, do the wholesequence again, this time with the left hand reaching up.Then try alternating hands and finally both handstogether. Feel how the reaching up draws your trunk intoa natural, easy upright posture.

Once you've practised the whole sequence a few timesyou won't need to do all the steps to bring yourself intoeasy uprightness. Any time you feel yourself sagging andslumping in the chair (at your office desk, for example)simply reach up and look up and you will instantlyrecover your sense of a light, easy, upright position.

5 Minute CHAIR EXERCISE Reach up to sit up Continued

Fig. 3

NEWSLETTER SUBSCRIPTION I produce this newsletter for my clients, students,colleagues and other interested people. I aim toproduce 2 or 3 editions per year and mail or email itout to the above people free of charge.

If you're not already on my mailing list I'm happy to add your name. Email is free, ordinary mail is $10per annum

NEWSLETTER BACK COPIESMay 2003FILL IN THE…GAPSTeaching: the vital "missing" ingredient.

October 2003SURVIVING CHAIRS Part 1,"Sit on the ground with me"

I can send you a copy of previous editions - by email is free, by regular mail is $5 for each edition.

Ralph Hadden, Feldenkrais Movement Education & TherapyPO Box 37 FITZROY VIC 3065 Australia Phone: 0425 742 048 Email: [email protected]