The Feldenkrais Method Explained: Improving Yourself with Mindful Movement

Let’s face it: most of us go through our days pushed by stress, dealing with constant pain, disconnected from our bodies, in the persistent “I don’t have time for this right now.” Maybe you’re recovering from an injury, but it seems like more and more issues keep coming up. Sometimes, it’s almost as if it’s you against your body - as if healing is a privilege left for the lucky ones. Well, in this mixture of unpleasant feelings, just know there are ways to heal waiting for you.

We live in an age where the nervous system is constantly overstimulated, and the body is treated as if it could always work perfectly on autopilot. From work deadlines to addictive social media, there is always something keeping our nervous system “switched on,” and not in a good way. Just as the fast pace of modern life, our bodies move in whichever way they can. We don’t often stop to think of how a certain movement or position may be affecting us. We might not realise some habits are hurting us even after weeks, months, or years spent repeating… Until we have to.

Due to our brain’s neuroplasticity, humans are wired to stick to habitual movements and responses subconsciously. This is not due to mistakes but simple physiology. Whenever the brain can learn something that saves it time, it does so. Habits are a great tool for that. But, of course, good and bad habits have different outcomes. If wrong movements become the usual, then pain is likely going to be the consequence.

If you suspect you might be struggling with this issue, then I hope this article turns out helpful for you. Among the paths I’ve studied and implemented to this day, the Feldenkrais Method is surely the one that has stuck with me the most. Let me tell you a bit about it. 

So, What is the Feldenkrais Method?

Invented in the 1940s by Moshe Feldenkrais, this methodology is a somatic practice that focuses on slow, gentle movement to tap into the power of your nervous system’s capacity to change, evolve and improve - also known as neuroplasticity.

The method’s father was a 2nd-degree Judo black belt and famous physicist who had suffered for years from a knee injury. Although he had been advised to operate it, the chances of success weren’t that high, and Moshe did not want to risk living in a wheelchair for the rest of his life.

Looking for a solution to his situation, Feldenkrais started trying to combine his Judo practice, findings from the latest research on reflexes and body organisation, and simple laws of physics to see whether he could change anything from within.

As Moshe progressed, he started witnessing incredible changes in his functionality. So, he continued experimenting and researching. Habitual movement patterns play a decisive role in creating and worsening injuries. Moshe soon realised that people can learn new patterns most easily through slow movement and directed attention. Little did he know these two pillars would become a technique so widely used to increase body awareness and improve mind-body connection.

The method evolved throughout the years. Today, its core is about inviting you to listen to your body and improve the way you feel in it right here, right now. It involves getting to know yourself better and noticing both the big and the small changes. It’s also about slowing down, looking inward with interest and curiosity, and experiencing how much the way you move can improve, but also the way you feel and go through life.

The Feldenkrais Method is incredibly helpful for those looking to counterbalance the effects of the frenetic modern life we’re all immersed in.

Mastering Yourself Through Movement: The Core Principles of Feldenkrais

The main reason why I love this somatic practice is because it involves so many holistic concepts that are critical for overall health. We can sum up the core principles of the Feldenkrais Method in six pillars.

1. Awareness Through Movement
   

The first step involves focusing on how we move to develop a deeper understanding of our current unconscious habits, improve coordination and balance, and enhance the overall functionality of the body during everyday activities.

2. Mind-Body Connection
   

This is perhaps the heart of the Feldenkrais method - it is crucial for your mind and body to reconnect and trust one another. Why? Well, as we all know, your mental state definitely influences your posture and the way you move, but the opposite is also true.

…Yes! This means you can truly affect your emotions and state of mind through your movements.

3. Gentle Exploration

   
   

It’s about exploring how your body responds to gentle movement and finding what works best for your healing journey. It consists of movements that are never forced or pushed. Generally speaking, movements are kept quite small as the main goal is to increase your sensory awareness, notice differences and detect patterns involving unnecessary tension. Here, you want to explore without effort.

4. Functional Integration
   

This part is about putting together the pieces and understanding how to use your entire body in the healthiest way and on a visceral level. It’s also about going from isolated movements of certain body parts towards seeking the harmonious integration of your whole self into the movement. Only then can you significantly improve your coordination, balance, overall posture and achieve pain-free movement.

5. Learning by Doing
   

Eventually, the goal is to allow you to keep experimenting on your own. In other words, it’s about you becoming your own best teacher. The method doesn’t revolve so much around theory but rather around consistent practice and experimentation. The active participation of the client at home and on their own is crucial for results that last in time.

6. Neuroplasticity
   

Of course, the methodology would not be the same without this core pillar. Neuroplasticity is the ability of the brain to constantly change and adapt as we move on with our lives. Neural pathways are formed without us consciously knowing it, but we can also reshape them with mindful, repeated movements. However, this pillar is not so much about simply performing a movement over and over again but more about consciously choosing the new sensory information we want to feed the brain. Over time, the goal is to allow you to reorganise and build new, healthier neural connections.

Keep in mind that it’s never too late to change neural patterns; it just takes more or less time based on how long you’ve been repeating the old, unhealthy ones.

Two Techniques within the Feldenkrais Method

When it comes to practising the Feldenkrais Method, there are two main techniques - Awareness Through Movement (ATM) and Functional Integration (FI).

ATM is the technique mostly used in a group setting. During a lesson, you are verbally guided through a movement sequence and encouraged to listen to your body as you explore yourself in motion. It’s a great way to discover what this practice can do for you. After just one lesson, you can tune in with your body and notice the difference in how you’re feeling. Do you feel lighter? Is your mind more calm and focused? Are you more connected with your body?

On the other hand, Functional Integration is primarily used in a one-to-one setting. During this practice, I gently move your body to see how it responds to my touch and inputs. This is where we’re able, together, to identify or develop new movement patterns that can truly benefit you in the long run, taking into account your personal history and what triggers the pain, as well as your emotional and lifestyle circumstances. Individual sessions are better if you have chronic pain issues, chronic conditions, or specific movement limitations you want to overcome.

Feldenkrais for Chronic Pain

The Feldenkrais Method comes with plenty of benefits, many of which I had the wonderful experience of receiving personally. Whenever I talk with someone who’s struggling with chronic pain, trauma recovery, anxiety, deep emotional stress, or even neurological issues, I can’t help but suggest they try this incredible practice.

In particular, when it comes to chronic pain, the Feldenkrais Method can definitely help you enhance body awareness, reduce stress, improve overall well-being, and, as a consequence, reduce inflammation in the body and alleviate the pain that originates from harmful movement patterns or the mind itself. Again, I’m talking about neuroplastic pain.

Curious to Learn More?

At MindfulBody, our goal is to help you unlearn your pain, reconnect with your body, and discover - or rediscover - the freedom of pain-free movement. We do this by combining mind-body re-education, somatic bodywork (the Feldenkrais Method), and a range of pain therapy techniques (including PRT and EAET).

I want you to remember that chronic pain can have many different causes. Therefore, I suggest you stop trying to find the one piece to “blame” and begin looking at the body as a complex system, with multiple factors intertwining together to create either pain or health. It might take some time to discover the right path for your healing, but once it’s found, you can walk on it for the rest of your life.

If you want to reconnect with yourself, break your pain cycle, and find ease and freedom in your movement, I’m here to help you. To explore the ways in which I could support you on your healing journey, feel free to drop me a message at iryna@mindfulbody.lu