Comfortable Sleep Postures: Enhancing Rest and Recovery

Quality sleep is the cornerstone of overall well-being. In this article, we’ll explore various sleep postures and how they contribute to a good night’s sleep. A good night's sleep supports brain and heart health along with all the body's other major organs and systems. The way we position our bodies during sleep significantly impacts our spinal health, and overall restfulness. Having a range of comfortable sleep positions allows us to vary our sleep position, reducing pressure areas.  1. Side Sleeping: A Popular Choice Side sleeping is the most common position among adults, and for good reason. Here’s why it’s a comfortable choice: Spinal Alignment: When you sleep on your side, your spine tends to stay…

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To Stretch or Not to Stretch?

To stretch or not to stretch? That is the question.  Stretching is the most common way people improve their mobility. While it can be helpful, stretching is not all it's cracked up to be. Here we examine the pros and cons of stretching, including some common myths. We also consider some ways in which stretching could be doing more harm than good and some safer alternatives. Feldenkrais could be a safer and more effective alternative for some people. Stretching Following Periods of Inactivity When we have been sitting, standing or lying in one position too long, it is completely natural to stretch our muscles and joints. Any time we keep a muscle group in a…

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Pelvic Floor Awareness Part 2

This 30 minute Feldenkrais Awareness Through Movement lesson for women helps you to awaken and strengthen your pelvic floor. Specifically this lesson helps improve your awareness and control of the 3 openings. These openings are the urethra (urinary opening)the vaginathe anus This lesson is done lying down, mostly on your back. It can be done lying on a thick carpet or comfortably mat, or even on your bed. You will rate your ease of movement at the beginning and again at the end, to see if you can improve your ability. When doing Feldenkrais lessons, it's important to reduce effort. Only do a part of what you know you could do easily. By doing the…

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Recruit the Glutes – Reduce Back and Hip Pain

The Glutes (gluteal muscles) are the largest most powerful buttock muscles. These muscles are frequently weak and yet may be simultaneously tight and painful. Weakness or tightness of the glutes can lead to lower back pain, hip pain, knee pain, foot problems and many other musculo-skeletal imbalances. The gluteals are also essential to pelvic stability. This audio lesson will help you: Find the brain – body connection to your glutesSwitch gluteal muscles on and off more easily and smoothlyFeel the two sides working separately and togetherReduce excessive tension in your back, buttocks, hamstrings and abdominal musclesTreat one of the underlying causes hip and back painFind a more upright posture Why strengthening exercises may not help…

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Guided Body Scan Relaxation

Duration 7 Minutes Reduce stress and tension with this short guided relaxation. Jodie guides you to scan slowly through your body from head to toe, relaxing each body part. This relaxation is ideal for when you are feeling a bit tired or stressed. All you need to do is find a comfortable place to lie down. You can also use this as a way to drift off to sleep at night. The volume gradually reduces so that you won't get woken up at the end. If you need to wake up, please set an alarm. Put your phone on silent to reduce the chance of being interrupted.

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Shoulder and Hip Coordination – Free Feldenkrais Lesson

Release tension and improve the coordination of the large muscle groups that control the hips and shoulders. This is a 50 minute long Awareness Through Movement Lesson in the Feldenkrais Method. Most of the movements are done lying on the side. Before you begin, ensure that you have one or two folded towels of blankets that you can place under the side of your head. You may wish to place a pillow between your knees if you have pain or discomfort in your lower back or hips. Feldenkrais is different. It is not a work out or even a stretch class. Before doing our Feldenkrais lessons please read our Keys to Success. This will ensure…

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Woman performing relaxed Feldenkrais movements lying on a mat with eyes closed

Why the Feldenkrais Method

Find out why we can all benefit from Feldenkrais lessons. Awareness is the key that opens the door to change. The Feldenkrais Method is a system of movement re-education, which improves the way we move, function, think and feel. It helps us refine and update our posture and movement habits by using our senses to discover more comfortable and efficient patterns. We sometimes call it movement re-education. For me Feldenkrais has been a surprising, enjoyable and life changing experience, enhancing the flexibility of my mind and body. Over the last 25 years Feldenkrais has taken me on an amazing journey through the inner world of awareness.  Why I Love Teaching the Feldenkrais Method There are…

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Medical Cannabis and CBD – How to Apply in Australia

Medical cannabis became legally available in Australia a couple of years ago. Information about how to apply for it has been slow in trickling through to the general public. A lot of people who could potentially benefit from the medicine are unsure about the prescription process or whether they would be eligible. Several people I work with are already taking it and most have been reporting benefits of reduced pain, reduced anxiety and better sleep. As you know I'm neither a doctor, not an expert on medical cannabis, however many people I work with have chronic pain, including neuropathic pain. So I have done some research and put together this information to give you some…

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Jodie Krantz close up looking down

My Journey with Feldenkrais

Growing up I was never well coordinated, or good at sports. My body wasn’t something I was paying much attention to. I certainly never imagined that I would become a physiotherapist and movement educator. In my teens I was far more interested in the human brain. I was fascinated by how the mind works and indeed I still am. So following highschool I studied psychology at the University of Western Australia. The decision to transfer to physiotherapy happened almost by accident. During my second year of psychology I decided to do a massage course, and discovered I loved working with my hands. Despite my general lack of coordination, I learned that I was a very…

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Jodie Krantz in class 2010

Beyond Chronic Pain: a Personal Journey to Create Healthier Habits

Physiotherapist Jodie Krantz shares her healing journey towards a more satisfying and comfortable way of living within with her own body. Retracing her steps, Jodie invites you to join her on a challenge to improve your own quality of life and perhaps that of your nearest and dearest. I reached the age of 50 with my body in a condition better than many my age. Being a Physiotherapist I had always done some form of exercise. My weight was in the upper end of the healthy range for my height. I didn't smoke or drink to excess - ever. I'd always watched what I ate and 'listened to my stomach', stopping when I felt full. I considered myself very…

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A woman at her laptop suffering from a headache can get treatment at Free2move Physiotherapy, Pilates and Feldenkrais in North Perth

Flexible Habits

We all have habits, and some of them are very useful. Consider the way we can drive a car or clean our teeth without making much conscious effort. Other habits are not very useful or even harmful such as constantly hunching the shoulders or poor posture at the computer. Holding the breath is a habit we often consider to be bad, however even our 'bad habits' have uses. It's useful to hold your breath for example when you are diving underwater.   'It's only a habit - and a habit can be changed.'Jodie Krantz In Feldenkrais we are not trying to get rid of our habits, but simply to become aware of them, so that…

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landscape shot from middle of bitumen road with forest either side and mountains ahead
Now an open road

My Feldenkrais Story: Helen Pendlebury

For ten years Helen didn’t have a fixed address. She house-sat, stayed with family and friends, and lived in group homes. She also struggled on and off with chronic pain and mobility issues. She had tried Feldenkrais in the past and had left it behind due to shoulder pain.  More than two decades later, she found her way back to Feldenkrais and the effect on her physical and mental well-being has been transformational.

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