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Wednesday, November 6, 2019

Feldenkrais Explained - Episode 1: The Power of Habit (Extended)

This is a wonderful, short, sensory excursion into self-awareness brought to you by my friend and Feldenkrais colleague Erifily Nikola, in Athens, Greece. She created this lesson herself, having great depth of understanding of somatic movement relationships. It is a great lesson and I hope you enjoy it. I am excited to continue the series with her. Contact me using the form above if you want more information about the Feldenkrais Method in Reno, NV.

Friday, November 1, 2019

Try Using Your Non-dominant Hand to Stimulate Change ...

Here is a simple exercise with that can give big somatic and cognitive payoffs. 



Today, try using your non-dominant hand more often is everything you do. Every time you do this, you bring your entire body into a non-habitual posture. Just this small act has enormous consequences — being in a new posture relieves pain, changes your balance orientation, creates new skeletal connections, reorganizes the experience of your nervous system and jolts your brain a bit in the direction of self awareness and being more awake. This is the essence of Feldenkrais.


I teach Feldenkrais Awareness Through Movement classes in Reno, NV every Tues. at 12:30 pm at the Gerber Medical Clinic, 1225 Westfield Ave., Thurs. at 5 pm at the Reno Buddhist Center at 820 Plumas, and Saturday at 10 am at Gerber Medical.

Use the contact form above to reach me if you have questions.  Thanks! Carole.





Sunday, October 27, 2019

Creating whole body relationships through spine to head, shoulders and pelvis.


NOTE: If viewing on phone, scroll to bottom and click on view web version, for black and white. 

Head through the gap 1. This particular version of the 'head thru the gap' lesson is a fabulous way to connect the arms and legs to the torso in an efficient way that does much to relieve shoulder and hip pain. It does it by also reconnecting the upper and lower torso through the spine, and by bringing the skull and the pelvis in relationship using a clear, direct pathway. The entire body slowly connects and reorganizes.

This kind of whole-body reorganization is a hallmark of the Feldenkrais Method, and one of the primary reasons it is known to be mysteriously effective in pain relief, helping people to explore new movement patterns and improving wellbeing.

  1. The video lesson snippet below will give you a good idea of what a Feldenkrais Awareness Through Movement class at Reno Feldenkrais is actually like, and a taste of why Feldy lessons generally make us feel so good. 



Wednesday, October 23, 2019

Chores? Use your body more intelligently, efficiently and comfortably!

WORKING IN THE GARDEN THIS FALL -- How to avoid hurting yourself by being more self-aware using the Feldenkrais Method. 
Gardening in any season is a lot of repetitive work, and the pay off is big. Coming close to nature, the smells, sights, sounds -- the bugs, birds, reptiles and little animals that live in and around the garden, the weeds, the volunteers, the flowers and veggies, the fruit. Its an enormous amount of sensory stimuli. Add the work of gardening into the mix, and it isn't any wonder that we lose track of our bodies as they work to perform and complete tasks that support this wonderful world of nature and healthy food. 
 
Even with our short Northern Nevada 
growing season, the primal urge to get my hands in the garden is overwhelmingIt kicks me out of Fall and Winter doldrums and catapults me into a vision of future garden bounty sufficiently to make me do the hard work in every season that is the backbone of the thriving garden.
And it IS hard work. Backbreaking, blister-making, muscle-straining work, which I do willingly, sometimes lovingly — the bending, lifting, pulling, digging, raking, hoeing hard work. However, I have a plan to work more intelligently and avoid garden-related injuries, large and small. Let us consider this in more detail.
Generally, gardening injuries happen for two reasons: (1) We don’t pay attention to what we’re doing with our body, and (2) we don’t pay attention to what we feel in our body. That is, until it hurts, right?
So before rushing outside with a rake or shovel, here’s a different approach to preparation.
--First, lie on the floor and do a brief body scan, noticing where your attention goes, what is comfortable, what is not; feeling gravity speaking through your skeleton.  
--Sense the weight and shape of your body and your bones; feel your head and shoulders; elbows, wrists and hands; find your spine and low back; your pelvis, legs, feet and ankles. 
--Can you feel differences right and left? (Remember, this updates your brain-map!) 
--Follow your breath, your sense of wellbeing, and check your alignment. 
--Then when you’re ready, get up mindfully and head out to the garden.  Plan our your activities and always do a little less than you can. Don't get over tired. 
Here are some specific movement strategies to help you work intelligently with your body, being more aligned and avoiding injury:
  • Generally speaking, keep your spine straight and long. Your spine runs from your head to your tailbone. Keep it flat, long, comfortable. Don’t bend from it.
  • When you need to bend, bend in the hinge of your hips, not in your low back. Fold forward at the crease of the hip joints. Push your butt out behind you while you bend. A key strategy, doing this protects your back admirably, and no one will notice but you. You can also bend across the diagonal, over one leg or hip, so that you aren't bending from your low spine. 
  • When bending or lifting, bend and use your knees and ankles too. Slowly feel what kind of squat you can manage, and how your joints respond.
  • Keep your feet flat, and feel the connection between your feet and hips. Foot and ankle mobility means good balance and support from below, critical to avoiding injury.
  • When using your arms, keep your wrists straight. Feel the connection up to your shoulders, or down to your hip joints. This reduces carpal tunnel symptoms. Use the stronger central parts of your body to help, so the whole body supports the work you are doing.
  • Lifting: hold the lifted object as close to the center of your body as possible. Keep your legs and feet under your pelvis, bending through the hips, knees and ankles, keeping your spine erect. Also, know when to get help. Herniated discs are a high price to pay for not asking. They are debilitating and take a long time to heal.
  • Adjust yourself to keep your center of gravity low during most tasks; keep your spine long and your body aligned.
  • Vary your tasks and have fun. Dig awhile, then sweep; pull some weeds; look at seed catalogs; come back to digging. And check in with your body periodically, from head to toes.
  • Try different ways of doing the same task. Be playful. Take your time and make comfort your top priority. This will help you enjoy the process of gardening, not just the end result.
By being in your body actively and attentively, you protect yourself from injury as you develop better, more well aligned movement patterns. You experience a sensory connection with nature, absorbing sights, sounds, smells and textures of life all around you, which are
different in every season. Add in the bounty from your garden that will come from your work and care … and how much better can life get?  
Coming to Feldenkrais Awareness Through Movement classes will teach you to use yourself more mindfully, efficiently, and comfortably. It all begins by developing more self and body awareness, the foundation of determining what and how we may wish to explore change. Contact me using the form above if you have questions, would like to talk about a specific condition or would like more information.
All the best! Carole 


Monday, August 12, 2019

A focus on shoulders and arms, mid and upper back this week.

We are doing a wonderful lesson that includes some rolling from side to side, so meaning we are bringing the hips into it.

The lesson, however, principally has a shoulder, clavicle, thoracic orientation. But like all Feldenkrais lessons, it spreads the distribution of the work gently through the entire physical structure.

It is a great follow-on lesson to the general direction we've been going in classes, but is also a perfectly lovely beginner lesson. It is accessible and meaningful for everyone.

Contact me if you have questions or want to talk about your related physical concerns or interests.
If you are coming to your first class, please let me know and come 15 minutes early so we have a little time to meet.

Happy Monday!!

Carole

Friday, August 9, 2019

A very detailed and recent testimonial from a 5-yr Awareness Through Movement student.

IF YOU ARE THINKING ABOUT COMING TO THE FELDENKRAIS WORKSHOP ON SUNDAY, AUG. 11 (11:30-3pm) AT THE RENO BUDDHIST CENTER, THIS MAY HELP YOU DECIDE WHY YOU MIGHT WANT TO. 

Reprinted with permission.  Reasons you may want to learn about the Feldenkrais Method of Somatic Movement Improvement. 

Hi Carole,

As I mentioned yesterday in our telephone call, the changes that have occurred in my body and mind since Monday, when I had my second Functional Integration session with you, are nothing short of astounding. I keep expecting the discomfort that I have experienced for the past 20 years to return, but so far it hasn't!  I am so grateful.

When I think about it, it was 
the distinctions you have developed over the past 10+ years as a Feldenkrais practitioner that provided me with the insight to make a few small, yet powerful changes in the way I stand, walk and hold my upper body.  I am amazed at what making these small changes along with awareness has impacted my life.  
I now find it uncomfortable to walk and stand the way I have for what seems like all of my life.  The true test was today when I attended the Library Sale.  Invariably I wait outside for the doors to open for at least an hour or more, either sitting on the ground or standing.  Once inside it usually only takes 10-15 minutes before my back starts to really bother me.  In fact, it is usually the rate limiting step to how long I stay at the sale.  

Today, being mindful of how I was standing and walking, I was able to stay as long as I wanted, nearly an hour, which was to my benefit as I was able to really go through the shelves of the subjects I enjoy reading.  By the time I returned to my car with a box full of books, I had no pain at all.  It was truly miraculous.

After I left the sale, I went to Macy's to meet with an old high school classmate who works there.  I stood at the counter visiting with her for just under one hour, and again, no discomfort.  I'm still amazed.  I don't think this is an anomaly - I really think my new awareness of how I stand and walk is becoming ingrained - and why not?  The results are so profound why wouldn't I keep this up?  I'm still modifying how I hold my right leg and foot on the gas pedal in the car, as I can now see how my old habit of driving was contributing to the problem I was having.  I also sit in chairs differently as you pointed out.  Everything has changed and I'm optimistic it will continue.

Thank you for such an amazing gift!
Sue

Friday, August 2, 2019

Learning to manage repetitive activities and avoid stress and injury - a Feldenkrais® workshop Aug. 11 in Reno

Here is the flyer and text for this special workshop coming up quickly!  I'm so happy to be presenting with Anne Ristorcelli and hope you can join us.

Anne Ristorcelli, GCFP, is a totally delightful Feldenkrais practitioner and musician (violist) who lives between Vienna, Austria (where she did her training) and Gardnerville, NV (where she was born). Anne has taught Feldenkrais classes in Asia, the EU and North America, since 2017. She has a rich and diverse Feldenkrais experience.

The title and focus of the workshop is:
 Free Yourself from Repetitive Stress Injury With the Feldenkrais Method.
It will be great for: musicians, artists, massage therapists, estheticians, dental hygienists, crafters, gardeners, people who fish, paddle, play sports, or sit in front of a computer all day! And of course, people of all ages and conditions are welcome.
We will teach you Awareness Through Movement® sequences to enhance your body and brain mapping, meaning to develop and embody deeper self- and body-awareness skills, and importantly, become more instinctively adept at making easy, intelligent and appropriate movement modifications during your daily activities.
This will be particularly useful for people who struggle with repetitive movement in work or hobbies, have a strong right- or left-sided tendency or have experienced injuries, accidents or surgeries that affect one side of your body more than the other. It will also help people who have been generally less active for any reason.
The workshop will be fun, instructive and is sure to give you new insight, confidence, vitality and comfort in your movements, posture and relationship to your body. 
Please use the contact form above to preregister or contact either one of us via email or phone. Happy moving and a wonderful summer are on your horizon! 
All good wishes to you! Carole 

Saturday, July 27, 2019

Free Yourself from Repetitive Stress Injury - A Feldenkrais Method® workshop Aug. 11, at the Reno Buddhist Center

MUSICIANS, ARTISTS, MASSAGE THERAPISTS, ESTHETICIANS, DENTAL HYGIENISTS, PEOPLE WHO FISH, PADDLE, PLAY SPORTS, WORK AT COMPUTERS, GARDENERS, CRAFTERS - This is for you!

A very special Feldenkrais collaboration presented by Carole Bucher, BA, GCFP and Anne Ristorcelli, MM, GCFP
  
If repetitive movement in your job or doing what you love causes you pain or down time, this workshop is for you:
Few people know how to clearly differentiate or experience what their movement patterns are, much less make specific, substantive modifications or changes. One can, however, learn to become significantly more self-aware of tensions, characteristic mannerisms and movement patterns in the body. This increased awareness can help you make intelligent, appropriate and lasting movement modifications which are likely to improve your performance while relieving pain, re-aligning and refining how you use your body, and increasing stability and efficiency. Please Join us on Sunday, August 11. Preregistration required. For ease, use the contact form above right to register. 


"FREE YOURSELF FROM REPETITIVE STRESS AND MOTION INJURY"
with the Feldenkrais Method®
Learn to:
     • Increase your self- and body awareness; work and play with more comfort, grace, efficiency, and use an appropriate level of force in movement.
    • Find better alignment and posture to support and bring ease to your daily repetitive movements.
    • Recognize and relieve chronic tension and over-use before they become problems.


WHEN: SUNDAY, August 11, 11:30am to 3:00pm
WHERE: Reno Buddhist Center, 820 Plumas at Taylor streets, Reno.
COST: need-based sliding scale, $35-55. Preregistration required. Checks/cash only.
BRING: a blanket or yoga mat, and medium sized towel, socks, water and something to eat during a half hour lunch break. Anything else you need to be comfortable.

For preregistration and more information contact
Carole at 775-240-7882 or Carole@renofeldenkrais.com,
or Anne at 775-450-3025 or ristorcellifeldenkrais@gmail.com.

Thursday, July 18, 2019

Summer update, note for horse lovers, cute hieroglyphics!

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New blue Gerber 2019
  
egyption heiroglyph joke

Dear students and friends,


Just a brief note to update you on classes and give you a little encouragement to be more proactive and playful with your health and wellbeing. The payoff is huge and you'll move better, reduce pain and regain vitality! Taking as few as 3-5 classes will give you a good sense of how you much better you feel after and how you can apply what you learn to all of your other favorite summer and sporting activities.
Being more alive and graceful (not to mention balanced and comfortable) are possibilities for everyone, at every age. And you don't have to go to Greece to find out how! (Please be sure to read the above cartoon if this doesn't make sense to you!) But its true, vitality and grace are two of the clear benefits of taking Feldenkrais classes.
Summer classes tend to be a bit smaller, a little more fun and relaxed than other times, with shorter somewhat different lessons. Summer is a good time to explore classes, especially if you are new or if you've been procrastinating about getting started on a new fitness program. Here is your chance to start sensibly. And you have nothing to lose!
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More about our new location!


On the topic of comfort, our lovely and quiet new studio at the Gerber Medical Clinic, 1225 Westfield (for TUES and SAT classes) has a wonderful and very responsive AC system, a great relief during our hot Northern Nevada summers. The temperature is always comfortable, and the atmosphere is always conducive to learning and self discovery.
The new studio is located between Foster and California, just off Booth St. near Reno High School. Come up the stairs using the East entrance, or use the elevator from the West entrance.
The big bonus on SATURDAY is that you can walk over to the Farmers Market at the CVS shopping center after the 10 am class, and before you head home!
Our THURS our ongoing 5 pm Reno Buddhist Ctr. class continues as before.
The cost for classes remains the same: $15 drop-in, 10-class card for $120, or you may use the need-based sliding scale. The full schedule is at the top of this page.
sitting crooked on your horse

And last, a special tip for riders:


The effects of your balance and body-awareness on your horse:

Lots of folks know this, but many do not. If you love your horse or horses in general and you ride, this is a really important concept to understand. Your body awareness is critical to their comfort and support. Horses will instinctively go to great lengths to balance you— but it is much kinder and better that you sense what’s going on in your own body, feel your skeleton and learn to balance yourself efficiently. Feldenkrais makes it easy to do this.
You become the stable, comfortable riding partner your horse wants and deserves, plugged in and safely organized. Your horse will certainly appreciate this extra support and help.
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Our new class location, TUES 12:30 and SAT 10 am. Turn left and left at the top of the stairs and enter thru the red trimmed doors!

Please contact me if you want to talk about your situation privately, or want to learn more about Feldenkrais® Awareness Through Movement® classes and/or one-on-one Functional Integration sessions. Please visit my website for testimonials from students and clients about both of these. Wishing you a wonderful, warm and happy summer. I hope to see you soon.

Best regards, 
Carole
Carole Bucher, BA, is a Guild-Certified Feldenkrais practitioner/teacher and owner of Reno Feldenkrais Integrative Movement and teaching ongoing Feldenkrais classes in Reno and Northern NV, since 2009. 

Friday, July 12, 2019

Freeing and organizing the whole body with a flexible chest - this week's lesson

One more opportunity to take this particularly wonderful lesson! Come tomorrow (Saturday July 13) at 10 am, upstairs at the Gerber Medical Clinic, 1225 Westfield Ave., near Reno High School.  Use the East entrance near Booth St. 

This 'whole body' lesson is part of the 'Flexible Chest' series by San Francisco Feldy Arlyn Zones, who was, by the way, the Educational Director in my Feldenkrais training. the lesson is entitled 'Circles with the Knees'.  

I chose the lesson because it is an excellent way to get all your parts moving in preparation for the wonderful wonderful 'walking backward' lesson that I will be teaching next week, TUES-SAT.  

This week's lesson focuses on moving the feet, ankles, knees, and hips (and upper body as well) in sitting, and then doing something related and similar, but different, as you lie on your stomach.  The overall effect is indeed a reorganization of the whole body.  

I hope you can join us tomorrow. If you are coming to your first class, please contact me (use the contact form on this page) and come 15 minutes early.  I will send you the class handout tonight. 

Meanwhile, here is a tiny snippet of the lesson. 

Best regards, 
Carole