Here is a simple back-care rule: A longer spine is a happier spine. If your spine becomes shortened and the discs between the vertebrae of your spine become compressed, you are more likely to experience back pain. The problem is, gravity exerts a constant downward force on us, and interacts with our skeleton and postural habits in ways that, over time, contribute to the gradual shortening of our spine.

When we lose length in our spine, we also lose flexibility and ease and range of movement. The shorter our spine is, the more compressed our discs become, and the more vulnerable they are to injury. Nerves passing through a shortened spine are more likely to become pinched or irritated, and the muscles attached to it, are more likely to become strained.

Fortunately, you can restore the length and health of your spine by adding Feldenkrais lessons to your self-care regimen. David Zemach-Bersin presents a gentle, yet profound “gravity and time-defying” Feldenkrais lessons that you can use to regain the natural length of your spine and to reduce the wear and tear caused by asymmetrical posture and movement habits.

This program will help you to:

• Regain the healthy, protective length of your spine
• Improve the organization of your spine
• Feel lighter and taller
• Improve the carriage of your head and neck
• Reduce scoliosis, kyphosis, and back pain
• Reduce inflammation and compression in your discs
• Reduce asymmetrical wear and tear on your spine
• Increase your range and ease of movement

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Flexible, intelligent, sensitive, and hard-working, your hands are involved in almost everything you do. They allow you to engage in a wide range of activities, from simple to complex, from petting a dog to playing a musical instrument. All day long, as needed, your hands open and close, push and pull, gather and lift, turn and hold.

Interestingly, our hands occupy a very large area of our brain’s motor cortex and are innervated by more sensory fibers than any other part of the body. And, because they are connected to our involuntary nervous system, our hands can also reflect our emotional state.

Our hands and wrists can become tense, sore, and stiff as the result of overuse and poor organization. Chronic muscular tension in our hands can easily become an unconscious habitual pattern. If you work with your hands, text or type, play music, or have experienced repetitive strain injuries, arthritis, carpal tunnel syndrome, or neurological impairments, this program will help you.

Benefits may include:

• Reduced inflammation
• Reduced pain
• Improved dexterity and comfort
• Improved range of motion
• Reduced vulnerability to injuries
• Improved blood flow to your hands
• New ways to reduce stress and anxiety

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To help you through times of stress and anxiety, David Zemach-Bersin has recorded five free Soothe & Calm audio exercises. Safe and short, these sensory-learning exercises are 18-25 minutes long and will bring your brain and body back to a relaxed, restorative neurological state.

BEFORE YOU START

To do the exercise, please find a comfortable place to lie down. You can lie on a mat, rug, or blanket on the floor. If you lay on a bed, move the pillows out of the way, so you can rest flat on your back.

To communicate clearly with your brain and nervous system:

• Do each movement slowly
• Use minimal muscular effort
• Make each movement small
• Make each movement easy and comfortable
• Rest for a moment between each movement
• Don’t do any movements that are uncomfortable
• Don’t push, force, stretch or make an effort.
• Turn your attention inward so you can sense and feel yourself.
• When the lesson is over, notice everything that feels different. Your awareness is powerful!

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