Well-Aware Podcast with Jill Wigmore-Welsh MSc HCPC Feldenkrais

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, Anthony. He had difficulty sleeping and was going away travelling. I'm a fully qualified and registered Hypnotherapist and I also work with people who have sleep problems. This recording 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