The spinal column, also called the vertebral column, extends from the base of the skull to the tailbone and is made up of 33 individual bones called vertebrae. The vertebrae are stacked on top of each other and are grouped into four region: the cervical or neck region, thoracic or upper and mid back areas, the lumbar or lower back and the sacrum or tail bone.
The following will help you bring awareness to the vertebrae of the spine and will also help you lengthen and stretch your spine:
• Sit on a chair with your back away from the chair’s back, your feet on the floor, hip width apart.
• Do you feel an equal distribution of weight in both sitting bones? If not, which one feels more weight?
• Shift your weight onto your right sitting bone. Let the right side of your spine and ribs open. Feel your head and shoulders tilt slightly toward the left side. Notice that the left sitting bone lifts slightly off the chair.
• Return to sitting on both sitting bones.
• Then shift your weight onto your left sitting bone. Feel the gentle stretch along the length of your spine. Let your head and shoulders gently tilt toward the right side.
• Alternate side to side. As one side of the ribs and the spine lengthen, the other side comes together or folds. Pay attention to your breath as you shift from side to side. Is there any tension in your neck as you make these movements?
• Sit quietly for a few moments. Notice the weight distribution in both sitting bones and how you feel as you sit.
• Slowly get up and walk around. Enjoy the rest of you day.
Tags: Awareness Through Movement classes, Feldenkrais, Feldenkrais Centre Vancouver, Feldenkrais Method, neck pain, spine, spine length, vancouver, Vita Kolodny