Better Core Movement is four thirty five minute audio lessons and a fifty page e-book that will help you improve the strength, power, and coordination of your core, and reduce chronic pain and discomfort.
About the lessons
The movements are gentle, slow, easy to follow, and highly original. They are based on the Feldenkrais Method, which in my opinion is the most effective and science based method to improve your movement patterns.
The lessons will improve your coordination and efficiency in making the four major movements of the trunk: bending forward, backward, sideways, and rotating. You can experience significant benefit after only one lesson and continue to improve even after extensive repetition.
Who can benefit
The lessons are for anyone who wants to move better, feel better, breathe easier, sit more comfortably, walk smoother, run faster and throw harder. Every movement you make depends on highly complex and integrated movements of the spine and ribs. If you improve your ability to make these movements, you will necessarily improve any other movement you can think of.
These lessons may be of particular interest to someone trying to recover lost movement capabilities, improve performance in a sport, or deal with chronic discomfort or pain.
How these lessons are different
The mainstream approach to core training focuses on rigid stabilization, or in other words, preventing movement. Stability is important, but it can only be effectively built on a foundation of mobility and coordination. Most core training programs simply try to work the core muscles, and ignore the more important job of restoring joint mobility and coordination to the twenty four vertebrae and twelve ribs that make up the trunk.
The spine and and ribs are very complex structures capable of a huge variety of small movements. The goal of these lessons is to restore your control over as many of these movements as possible, while at the same time teaching you to organize them into an efficient pattern.
“The lessons in your book have been very beneficial, as well as enjoyable. I was experiencing an unfamiliar sensation the other day – it took me a while to realize that it was an *absence* of pain!”
“Hi Todd, I love the lessons! They really have an effect–and are clear and easy to follow.”
“Hi Todd, I just bought your Better Movement lessons. I was very surprised and pleased to learn so many new things about the way my body moves in just a single session of each lesson. Thank you for creating this product.”
“Love your site Todd. I’ve been slowly reading through your articles for a couple of weeks now and doing your Feldenkrais exercises, which are a revelation.”
You can download your audio lessons and e-book instantly and get to work on better movement.
The audio lessons can be played on your PC, MAC or Ipod.
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More detail on the audio lessons
Lesson One: Improving Flexion
- to efficiently flex your trunk in numerous angles and configurations;
- how the pelvis, ribs, breathing, and shoulder blades facilitate efficient movement of the spine;
- how to move the head and eyes independently of the trunk.
Lesson Two: Improving Extension
You will be lying mostly on your stomach, working on coordinating the extensor muscles on the backside of the body. You will learn to:
- powerfully activate the extensors without overworking the neck;
- greatly expand your comfortable range of motion in back bending;
- mobilize the thoracic spine;
- differentiate the shoulder muscles from the back muscles;
- coordinate the legs and opposing arms through the back.
Lesson Three: Improving Side Flexion
You will be working on the ground in various positions to develop greater awareness and control over the muscles on the sides of the body. You will learn to:
- evenly expand the side ribs;
- integrate reaching with side bending;
- activate the power of your waist muscles to mobilize the pelvis and legs.
Lesson Four: Improving Rotation
You will be working on your back with rotational and twisting movements. You will learn to:
- find and mobilize vertebrae that are “stuck”;
- gain greater awareness of how the spine and ribs transmit force through the body;
- rotate different portions of the spine independently;
- discover the relationship between rotation and flexion/extension.
More detail on the E-book
The E-book contains guidelines on how to do the lessons, notes on spine function, and a detailed discussion of the neuroscience and rationale of the Feldenkrais Method, and other original material not available on this blog.
Table of Contents
2. How to do the Lessons
2.1 Avoid pain, discomfort, stress, and fatigue
2.2 Make each movement as easy and pleasurable as possible
2.3 Be curious about how you move
2.4 Remember this is learning not exercise
2.5 Where and when to do the lessons
2.6 Repeating the lessons and practicing on your own
3. Notes on Spine Function
3.1 Spine coordination is the foundation for limb coordination
3.2 Mobility is the foundation for stability
3.3 The spine balances the head and pelvis
3.4 Distribution of Effort
3.5 Transmission of force
3.6 The spine and ribs are complex
3.7 Flexion and Extension
3.8 Side Flexion
4. The Feldenkrais Method
5.1 Inefficient movement causes strain
5.2 Efficient movement is graceful
6. The Body Maps
6.1 The body maps
6.2 Movement builds the maps
6.3 Use it or lose it
6.4 Blurred maps can create pain
7. Slow Movement
7.1 Slow movement provides more information
7.2 Slow movement allows exploration
7.3 Making the easy elegant and the hard easy
8. Visualization and Imagery
9.1 Pain is to Protect the Body
9.2 Pain is an Output of the Brain, Not an Input from the Body
9.3 Physical Harm Does not Equal Pain. And Vice Versa.
9.4 The brain make mistakes about whether the body is danger
9.5 Pain breeds pain
9.6 Pain and emotion
9.7 Breaking pain connections
9.8 The Brain Can Change its Sensitivity Level to Pain
10.1 Play defined
10.2 Play is central to learning
10.3 A stress free environment is necessary for optimal learning
10.4 An Amazing Experiment
10.5 Exploration and improvisation improve learning
10.6 Play has global benefits
10.7 Play is an evolutionary process
10.8 How the lessons incorporate play
I will provide a full refund no questions asked within 30 days if you are not completely satisfied with your purchase.
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