Hip & Back Pain Relief Exercises

This unique Hip & Back Pain Relief Exercises Audio Program is based on neuro-plasticity findings that will help keep both your body and mind healthy, flexible and strong.

This program includes six gentle movement lessons that will show you new ways to use your body with more attention and awareness.

Each audio lesson is around 30 minutes long, providing you with the relief you need during the day to regain comfort and ease in your hips and the rest of your body.

These lessons are suitable for all ages and abilities. Be mindful to work gently and slowly, so as to allow for changes to appear which will lead to new discoveries and improvements.

Lesson 1: Twist the Chest or Roll as a Log

A slow-paced lesson that works on involving the chest in movements of twisting versus rolling, with attention on how we breathe while we move. The lesson is done on the back with the legs standing and crossed in the knees.

Position: On the Back

 

Lesson 2: Length from the Hip

lengthening the leg which will result in a supple chest, mobile shoulders and a freer head.

while you do the lesson, there might be moments when you will find that your movement is somewhat different to what I suggest. for example, that your naval turns in the opposite direction to what I indicate. Don’t rush to correct your movement because it will probably result in more tension and will not touch the underlying pattern of action. Instead, become aware of what you are doing and work gently. The changes will occur without your interference.

Position: On the Back / & Lean on the forearm/s

 

Lesson 3: Ankle on Knee

A repeated movement in this lesson is with the ankle on the other knee, slowly tilt the standing leg to bring the hanging knee closer to the floor. You’ll improve mobility not only in the hip joint but also in the chest and shoulders that will facilitate the leg movement.

The position described above is helpful also for those with Sciatica or Piriformis Syndrome, when you will lengthen the piriformis muscle, the hamstrings and the hip extensors.

Position: Sit with Long Legs/ On the Back

 

Lesson 4: Lengthen Leg, Lengthen Arm

Sit with your legs bent to the sides and lift one leg. How much force do you put in the hand/arm/shoulder? How can you improve this so the leg will feel light and the arm be will free to move with the leg? In this lesson you’ll reconnect the movement of the arm with your centre so that your arm will regain its suppleness and finer motor ability.

Position: On the Side

 

Lesson 5: Push the Stomach Down

This lesson will refer to the following questions: What is your core? is it in your abdominals? When you lift your head, do you have to pull the stomach in?

Moving on all fours positions, you will enhance the m0bility of your hip joints, help to lengthen the back and relieve tension from the neck and shoulders.

Your sense of balance will also develop when you come to standing.

Position: On Hands & Knees + On the Back

 

Lesson 6: Roll the Hip Joint

Lifting the head easily when lying on the side is not simple for many people. Try it yourself; how is the neck bending? Could it be easier?

The same goes for the lifting the leg with ease. You will sense what is holding the leg from lifting higher and lighter to a point where you can start playing with directions of the leg and head, at your own will.

Position: On the Side

 

What People Say

Assaf S.
Assaf S.
Read More
I've been having pain in my right hip for the last 5 years. My doctor sent me for an MRI scan and recommended to have some injections to make the pain go away. I was reluctant to do so.

A friend bought me this audio package as a gift for Christmas. I was expecting hard exercises to shape my hip back to normal but instead it was something completely different.

I’ve learned new connections between my body parts that makes me feel better and reduce the pain significantly.

And the most important thing – I really enjoyed doing the lessons! Highly recommended
Prof. James K. OAM
Prof. James K. OAM
Read More
A lovely lessons with definitely recognisable perceptive change in pre and post lesson flexibility of knees, hips and sacroiliacs
Marcie-Ann
Read More
Thank you for your wonderful gentle spirit. I look forward to learning more about the Feldenkrais training.
Previous
Next
Lena Roesnberg

Pain Free Movement Lessons with Lena

Lena is a certified Feldenkrais® practitioner.  She studied the Feldenkrais Method in Italy, Israel & Australia and has run her Sense in Motion practice since 2010. 

Lena’s audio programs enhance learning abilities with the aim of reaching more comfort and ease, overcoming pain and limitations, and achieving fuller self-expression.

 

Relieve pain in your hips, free up your legs and reduce back pain and stiffness

Hip & Back Pain Relief Exercises

This unique Hip & Back Pain Relief Exercises Audio Program is based on neuro-plasticity findings that will help keep both your body and mind healthy, flexible and strong.

This program includes six gentle movement lessons that will show you new ways to use your body with more attention and awareness.

Each audio lesson is around 30 minutes long, providing you with the relief you need during the day to regain comfort and ease in your hips and the rest of your body.

These lessons are suitable for all ages and abilities. Be mindful to work gently and slowly, so as to allow for changes to appear which will lead to new discoveries and improvements.

Lesson 1: Twist the Chest or Roll as a Log

A slow-paced lesson that works on involving the chest in movements of twisting versus rolling, with attention on how we breathe while we move. The lesson is done on the back with the legs standing and crossed in the knees.

Position: On the Back

 

Lesson 2: Length from the Hip

lengthening the leg which will result in a supple chest, mobile shoulders and a freer head.

while you do the lesson, there might be moments when you will find that your movement is somewhat different to what I suggest. for example, that your naval turns in the opposite direction to what I indicate. Don’t rush to correct your movement because it will probably result in more tension and will not touch the underlying pattern of action. Instead, become aware of what you are doing and work gently. The changes will occur without your interference.

Position: On the Back / & Lean on the forearm/s

 

Lesson 3: Ankle on Knee

A repeated movement in this lesson is with the ankle on the other knee, slowly tilt the standing leg to bring the hanging knee closer to the floor. You’ll improve mobility not only in the hip joint but also in the chest and shoulders that will facilitate the leg movement.

The position described above is helpful also for those with Sciatica or Piriformis Syndrome, when you will lengthen the piriformis muscle, the hamstrings and the hip extensors.

Position: Sit with Long Legs/ On the Back

 

Lesson 4: Lengthen Leg, Lengthen Arm

Sit with your legs bent to the sides and lift one leg. How much force do you put in the hand/arm/shoulder? How can you improve this so the leg will feel light and the arm be will free to move with the leg? In this lesson you’ll reconnect the movement of the arm with your centre so that your arm will regain its suppleness and finer motor ability.

Position: On the Side

 

Lesson 5: Push the Stomach Down

This lesson will refer to the following questions: What is your core? is it in your abdominals? When you lift your head, do you have to pull the stomach in?

Moving on all fours positions, you will enhance the m0bility of your hip joints, help to lengthen the back and relieve tension from the neck and shoulders.

Your sense of balance will also develop when you come to standing.

Position: On Hands & Knees + On the Back

 

Lesson 6: Roll the Hip Joint

Lifting the head easily when lying on the side is not simple for many people. Try it yourself; how is the neck bending? Could it be easier?

The same goes for the lifting the leg with ease. You will sense what is holding the leg from lifting higher and lighter to a point where you can start playing with directions of the leg and head, at your own will.

Position: On the Side

 

What People Say

Assaf S.
Assaf S.
Read More
I've been having pain in my right hip for the last 5 years. My doctor sent me for an MRI scan and recommended to have some injections to make the pain go away. I was reluctant to do so.

A friend bought me this audio package as a gift for Christmas. I was expecting hard exercises to shape my hip back to normal but instead it was something completely different.

I’ve learned new connections between my body parts that makes me feel better and reduce the pain significantly.

And the most important thing – I really enjoyed doing the lessons! Highly recommended
Prof. James K. OAM
Prof. James K. OAM
Read More
A lovely lessons with definitely recognisable perceptive change in pre and post lesson flexibility of knees, hips and sacroiliacs
Marcie-Ann
Read More
Thank you for your wonderful gentle spirit. I look forward to learning more about the Feldenkrais training.
Previous
Next
Lena Roesnberg

Pain Free Movement Lessons with Lena

Lena is a certified Feldenkrais® practitioner.  She studied the Feldenkrais Method in Italy, Israel & Australia and has run her Sense in Motion practice since 2010. 

Lena’s audio programs enhance learning abilities with the aim of reaching more comfort and ease, overcoming pain and limitations, and achieving fuller self-expression.

 

Relieve pain in your hips, free up your legs and reduce back pain and stiffness