Well-Aware Podcast with Jill Wigmore-Welsh MSc Feldenkrais

GA Lesson 1 & 2

A very basic sitting rotation and a side lying & back lying basic lesson

Neck Pain, Aches & Pain Simple Pain relief for the Office

Chronic and recurrent neck pain is very common, simple aches and pain in the big muscles at the base of the neck. This simple short recording can be done in the office, plane, train or the kitchen, you only need a desk or table, chair and some padding to go under your elbows.

 

Enjoy

Xxx Jill WW

Simple Relaxation for Beginners

Relaxation is always good for a healthy brain, nervous system and health. Having a simple quick and easy way to relax is important. If you are a beginner, someone who hasn't learned the art of slowing down then take it at your own pace. If you are experienced but out of practice you will soon rediscover how to move into the relaxation zone

 

Enjoy

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Love you all xxxxXXXxxxxxxx   Jill 

Clinical Feldenkrais The Pelvic Clock with Jill Wigmore-Welsh

The classic pelvic clock lesson

Lying in Bed Exploring Eyes

Lying Exploring Eyes

 

Hi, today I'm visiting a client who is 83 and she is too frightened to get out of bed, stand and walk.

 

When I go to see her I will be starting with some gentle work to not only find out where she is happy to move, but also to boost her confidence.

She has a history of starting to go off her feet before a fall some 4 months ago and vision is very important.

This kind of process is something you can explore with and imagine what it would be like to be confined to a bed all day. Notice what you can see if you move your head and if you dont. 

 

Have fun and do come join me and everybody else at my Feldenkrais Facebook page 

 

 

A Short Relaxation to Help with a Busy day or Conference Tensioning

This very short podcast is helpful if you spend a lot of time sitting at a desk, in training, conferences or workshops. You will be working in standing and need a wall to lean on, shoes on or off in this one. 

New website at www.artofhumanbeing.uk 

 

Keep in touch via @physiophysio or @wigmore_welsh

All donations gratefully received to keep this project going.

 

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Clinical Feldenkrais Sit to Stand with awareness; relaxation Jill Wigmore-Welsh

A 15 minutes process combining awareness of self use & gentle play during the simple process of sitting to standing with relaxation. This lesson is an excellent practice to use at the end of a busy day, at a break, even on a plane journey. 

During the lesson you will be working in sitting, on a comfortable chair of your choice 

 

I have a new website jillwigmore-welsh.com where you can comment, or contact me direct about clinic help or web based clinic support.

 

In addition there is the facebook group, which you can link to from the page.

 

My twitter is @wigmore_welsh

First Stage in Shoulder Rehabilitation

This podcast is a short intro to the basic components to consider when you first begin to plan a rehabilitation strategy for your upper limb. 

It's not designed as a medical process, but to start assisting you to explore, watch, look and think about the various aspects of self use you want to change. 

Having good foundations is an intrinsic part of a good rehabilitation plan.

Remember improvng your ability to move and use yoursef effectively must be driven by your own goals & awareness.

Twisting on the Front Derived from AY 156

On the 25th May 2016 in Streatley at the Morrell Rooms the lesson will be recorded as a practical too be upoaded to youtube as a first trial at combining audio & video.

So this is an experiment and if it works then I will record longer lessons 

Wish me luck

Hello Diaphragm

This is a lesson in lying for a sunny day, or even a hospital stay. Make sure you are comfortable and wont be disturbed. It starts a little sharp but soon blends into a relaxing process

Breathing & Shifting Attention

Breathing, just how much attention do we give it when life is in balance? Its just an action we take for granted, our heart beats, we breathe.

Many people I coach find life stressful. The say that people and events cause upset. They might be worry warriers, very good at taking on the burden of responsibility. Perhaps, as someone once told me, they "think a lot", dwell on this and that, run back over events and wonder if they could have been better made a choice.

Ill health can cause worry, fear about the future, prognosis, death, pain, loss.Sometimes guilt is there as well, the feeling that you are somehow to blame for the health problem you have.

People can feel strange feelings that seem to manifest from within their body. Sensations of pain, dizziness, tinnitus, eyesite change, hearing change. This attention call can cause upset, can start worry and fear and a sense of isolation.

Some people make presentations which they dislike, standing in front of large groups. Some loath flying but have to travel for work, some hate lifts but work or live at a high rise height.

Discovering a little about body habits associated with breathing can help control. Having a small sense of control can bring hope. Having hope can lift mood and bring a smile.

This short process can be done in the imagination, real time in a room or out walking. 

It is a Body Sensing & Movement Awareness Process (BSMA) which is my own work.

Its an element in RAPP: the Recovery & Performance Programe

More details on my website : www.borntomove.org.uk

More Resources  at Art of Human Being 

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Laughter for No Reason

Most every day laughter is part of my healthy practice. Most mornings when trotingt round my kitchen I have a great laugh. Laughter Yoga is a well established practice and I'm a certified Laughter Yoga Leader & Laughter Facilitator.

Join me in the short process, open your lungs and make some noise while you chortle and giggle and smile.

At some points on the recording the sound is quite loud, so set the volume low. Fortunately my neighbours are tolerant and cope with my djembe playing as well.

Look after yourself and remember, laughter is very very infectious so watch out that while you listen to this you dont get the whole train carriage giggling with you.

Lying on Your Front Contact & Breathing

Today I worked with a client who has been to see me for several years. He is a very keen runner and injured his calf on a 10K. After putting on my HCPC Registered PT hat and completing a full assessment of his injury, advising on management etc. we chatted about scanning & habits. 

This pod is in part something we spent a few moments exploring during his lesson today.

Because I have few scanning resources up on here I thought best to add another tool to the box

Remember these pods are not meant to be any form of medical treatment etc. 

Take care lying on your front and make sure you are comfy, change your position as often as you like and go gently

 

Exercise can prevent Low Back Pain

Research shows that exercise reduces your risk of low back pain. If you click on the writing you can read the whole publication

This research is really very exciting.

We have always encouraged people to exercise to manage their ongoing back pain troubles. 

However this research concludes:

The results of this systematic review and meta-analysis of RCTs indicate that exercise in combination with education is likely to reduce the risk of LBP and that exercise alone may reduce the risk of an episode of LBP and sick leave due to LBP, at least for the short-term.

So how can these body sensing & movement awareness lessons contribute to your day to day exercise program?

We know that if older people carry out an exercise routine a few times a week they are likely to improve their balance, mobility and capability compared to older people who sit in a chair all day.

Movement is healthy.

Having an understanding of your own habits in thinking, responses, reactions & movement can provide solutions to your recurrent pain and injury

Moving the Arm Hand on the Desk

This short lesson is performed in sitting at a desk with the arm supported on a table or surface. It is an easy process, but has some profound effects on the muscle activity in your hand, quietening your brain and nice for anyone rehabilitating after arm injury. Alternately this can help anyone who uses this hands and fingers at work, thats doing keyboard, texting, driving, gripping, pushing pulling. 

So probably just about everyone.

A little bit of background behind Feldenkrais

This isn't a movement lesson but it is a topic I'm interested in. I hope you are as well. If you want to explore more about Feldenkrais its nice to have some background on how it can fit with 2016. 

Post Fractures Moving the Arm Rehabilitation

As a HCPC registered PT/ Physical Therapist/Physiotherapist specialist in Rehabilitation my work frequently involves coaching people who have had life changing injuries. This process is not intended to be a medical treatment or therapy so please do get advice if needed from your physician. However all processes can be done in the imagination or with the unaffected arm. Thinking through movement processes will trigger cortical activity which a stage in activating movement memory. 

During any process movement should be pain free and only completed in small segments. A couple of minutes of repetition a few times a day to start is better than dedicating 30 or 40 minutes in one go. 

I look forward to hearing your feedback. 

Jill 

Moving an Arm 2

This is not intended to be a substitute for medical treatment, is you are not sure if its OK to physically do a lesson please ask your physician. However lessons can be done in the imagination. 

This lesson is in sitting with forearm supported, we explore how we can sense the contact and how we can make changes to capability to sense the arm and how we could use this ability

Moving an Arm

This lesson is perfromed in sitting with an arm supported by the arm of the chair. As with all lessons this is not intended to be a medical intervention, if you are not sure if you are OK to do a lesson then check with your physician first. However any lesson can be done in the imagination or with an unaffected limb. 

During this short lesson we explore the effect of varying speed of movement on ability to sense and feel

Simply Sitting & Breathing Mindfully

Sitting at the desk a nice simple breathing process to develop mindful awareness of your body. a 13 minute break to recharge and attend to your rib cage

Wag Your tail from Your Dorsal Fin

This is an exploring lesson in sitting and prone supported lying. You may need to take a braek half way through to find a way to re position. This also links to a blog I put up There are some diagram for skeletons which might help your imagination.  

Neurological Feldenkrais : Start to Stand & Balance

This audio recording is done in sitting. You can either do the whole recording in your imagination if you have poor ability to move your legs. Alternately you can do 'a bit of both' , some in your imagination and some real time. 

This recording is for people who have issues with movement and balance and perhaps some reduction in sensation, change in tone or muscle weakness

Introduction to Feldenkrais for Neurological Issues

Neurological problems affect many people. These include people who have had health issues such as a Stroke, MS, Parkinsons, Brain Injury and many other conditions. Neurological issues have an effect on the way people move and use their body. People can get tremor, balance issues, weakness, lack of sensation of increased sensation. Sometime neurological problems can be progressive over time other neurological conditions can improve with time. 

This introductory podcast outlines some of the effects that Feldenkrais work can have in people with neurological impairment

Mirror work in standing or sitting

Feldenkrais essentially designed lessons which excluded the use of the visual sense. In this first exploration I combine the visual sense and the use of a mirror as a feedback tool, with the ability to feel patterns. I trust that you enjoy this slight difference and will load more combined sensing lessons in the future

Pain Management 3

Pain Management 1 & 2 must becompleted prior to this part The series is not intended as a replacement for medical treatment but may help as part of a plan of managed care. The three processes are designed to be done in order

Pain Management 2:

Pain Management 1 must be completed before progressing to this process and remember The series is not intended as a replacement for medical treatment but may help as part of a plan of managed care. The three processes are designed to be done in order

Pain Management 1:

Chronic Pain can be a crippling disease and its management is both complex and expensive . Often people in pain are only offered drug treatment and this rarely helps to make lasting change to symptoms. This series of free downloads intruduces listeners to self management processes which can help to put them in control of their symptoms. These processes involve them in making to habits of thinking, perceiving and movement. This body mind approach is supported by evidence  available from  research into the neuroscience behind chronic pain. The series is not intended as a replacement for medical treatment but may help as part of a plan of managed care. The three processes are designed to be done in order

Post Arthrocopy continued 4

Progressing from the previous short podcasts this one introduces more movement developing from the previous podcast. Mainly in sitting you will gradually work using hands around knees to develop your flexibility in preparation for easy effortless standing

Post Knee Arthroscopy Continued

Continuing from the original two podcasts this develops the theme of reconnecting to your leg after surgery. An easy process which you may choose to do before or after surgery. Usual reminders about care when you have a medical condition ask advice from your physician or physical therapist ad take responsibility for your actions

Post Arthroscopy 2

Arthroscopic (or keyhole ) surgery is very common for people who have all manner of trouble with their joints. Knee arthroscopy is carried out for many conditions. This can include arthroscopy  procedure as a diagnostic measure to clarify the cause of symptoms and also as a form of treatment where surgery can be carried out at the same time. If you are having symptoms such as swelling, locking, giving way or a sense of play or instability from a joint then you may well go in for an arthrospic review. People who have all stages of degenerative joint changes, cruciate ligament issues, cartilage tears & more may have arthroscopy. It is a fairly common procedure and this short series of lessons is designed to help you make a good recovery   Succesful rehabilitation after surgery is dependent upon many factors. Some of those factors can be outside your control but there are some imporant processes which you can follow which will definately improve your chance of having the best outcome you can possibly achieve.   As with any process directed toward a medical intervention you mustn't take risks. It would be foolish to cause yourself pain or take a risk, so if you are unsure whether you should do these processes, then ask your physician or physical therapist. During this process you will be working with guided imagery and the entire process is done in lying.

Post arthroscopy or knee surgery early days

So many people have some form of knee surgery and this pod is written to be used in the early days when the muscles at the tops of your legs are not easily connected to your brain. Reduce your activity down to be aware of the effort you make, make it easier and easier. This process can also be used by people who have back pain hip pain or curiousity to discover how to stimulate their central nervous system to be more in contact with their thigh muscles

Attended breathing

A simple 16 minute process exploring the differences in breathing focussing on the right the left side of the lungs. Attention is drawn to the movement of the spine in side flexion and also pressures on the chair. The lesson is done in sitting

Considering Walking

This lesson is designed to help you have a better understanding of your natural pattern of standing and stepping You will need a space about 3 by 4 metres to work in. You can practice with shoes on or off and it can be done inside at work or out in the green gym It last just 15 minutes and can be done in a short break

Sliding Hands

This 16 minute process is helpful for neck and shoulder tensions and also to help you to ground yourself in the middle of a stressful day All done in sitting at your desk this lesson can be completed during a lunchbreak or while you wait for your coffee to cool down The movements are interspersed with some slow deep breathing to help you to calm a little If you are on Facebook then please do come and join the Feldenkrais Download Project

Belly Breathing

Breathing is a natural thing. But how many folk give any thought to the way that they breathe ? Discovering how you breathe provides deep insight into the cause of your muscle aches and pain. How you respond to everyday life with physical tensioning is an important message from your body. Overlook the messages, maybe because they are so habitual that you cant feel them and your body will provide you with more and more messages. What we call stress is imbalance in our homeostasis, the balance between our physiology and the environment. This 15 minute lesson introduces belly breathing and draws attention to the way muscle tension changes as you breathe with the base of your lungs and top of your lungs. Jill Wigmore-Welsh

Just Finger Tips

As my dog wanders around here as I record I am watching her gentle walking and remembering how we have developed our amazing hands from animal ancestors. A brief look at animal anatomy shows how similar the tendons and muscle configurations are. This lesson involves moving fingers and noticing You will be working on the right hand for the whole lesson. However if you wish you can do the whole lesson on the left hand or do the right hand then rewind and repeat for the left. Its up to you to choose to do exactly what you want Have lovely day Jill Wigmore -Welsh

Drawing attention to your feet a short lesson

This short lesson is designed to be done at work. Wherever you sit working whether its at home or in an office you can use this process to help you have more awareness of your feet. During the lesson you will be given suggestions on differing placements of your foot and be encouraged to become more aware of your habits. This lesson is about 14 minutes long, you can stop the recording as you go through if you want more time to rest notice or observe. You could perhaps do the lesson on different days at different work set ups and in different shoes. Enjoy Jill Wigmore -Welsh

Short Relaxation Sequence To Use in Pregnancy

This is a 10 minute relaxation sequence that I recorded for one of my stressed out Mum's who works all hours and needed something for herself. I recorded it a couple of years ago, and have done some Tension Release Hypnosis for use during childbirth. Its not so much in the public domain now as it was a couple of years ago, but if you ask I can arrange to send some along to you. Happy February

1st Pod Easy Rotation in Sitting

This lesson is performed in sitting, and takes approximately 16 minutes. During the lesson you are introduced to the relationship between movements in your rib cage and head turning.

Hypnosis Sleep A trance induction for sleep- Jill Wigmore-Welsh

This pod was written for a friend who has difficulty sleeping. While its not a Feldenkrais process, it is health promoting and could help you if you cant sleep easily.

Eyes Side Side & Up Down

We use our eyes all our waking day. Our eyes lead the way when we move. We look and follow through with our whole body, this develops into a cascade of habits. This simple lesson can be practiced at a desk or in a chair, and helps to dehabituate and change the physiology in the muscles around our eyes

Eyes on Strings

This lesson introduces some simple movements to enable you to to increase your awareness of your habitual patterns of using your eyes. Mostly performed with the eyes closed, this lesson encourages you to use your minds eye, and develop your spacial ability. This lesson is particularly useful if you use your laptop or screen a lot at work, because it helps you to focus at differing depths.

On the Stomach Basic Lifting of Body Parts

This Feldenkrais lesson is performed mainly lying, on your front. You will find that your spinal flexibility and arm elevation is improved with this lesson

Lifting of the Back with the Knees

Here is another free 25 minute Feldenkrais Lesson Download for you to try. This one is undertaken in lying, and will make changes to your ability to sit up from lying flat on your back

Jill Wigmore-Welsh Clinical Feldenkrais Twisting the Body Around the Head

This first ATM lesson launched here on podbean. Turning the Body around the Head, a starter Feldenkrais Awareness Through Movement Lesson. You need to be able to lie on the floor, alternately front & then back. This lesson was recorded at home in Reading, Berkshire by Jill Wigmore-Welsh, and HPC registered Physiotherapist who is also a Certified Feldenkrais Practitioner. With her typical English accent, and soft voice, take care to stay awake during the processes

Introducing The Feldenkrais Method Jill Wigmore-Welsh

The Feldenkrais Method is still relatively unknown, despite the fact that Moshe Feldenkrais started teaching his classes over 40 years ago. This 24 minute introduction will give you some background on the two processes of Awareness Through Movement & Functional Integration and how they are involved in practicing the work.

 

In my work I use the term Body Sensing and Movement Awareness BSMA instead of Awareness Through Movement ATM. Mainly because there are two ways you can have lessons, one is a lessons, hands on when someone takes you through the movement and the other is a self directed lesson, you follow instructions. 

Enjoy and learn more about me at JillWigmore-Welsh.com