Lesson 3

Cambridge Centre for Lymphology and Feldenkrais

CCLF Return to home page

Online lessons: 3

Return to lesson index

Lesson 3: Ease your neck

Before you start ... as always ... take a minute to check how you are breathing right now:

fast
slow
deep
shallow

Look to your right.

what can you see to your right?
remember it.

Look to your left.

what can you see to your left?
remember it.

How do your shoulders feel right now?

tight
sore
nice

How easy is it to bend your head sideways to the right and left? Move your right ear in the direction of your right shoulder.

As you do this movement again and again ... slowly ...

Do you breathe whilst bringing your right ear towards your right shoulder?
Do you breathe in or out as you bend your head sideways?

Try both versions ...

Breathe in as you bend your head.
Breathe out as your bend your head.

Which do you prefer doing?

Do you move your right shoulder as well when you bend your head, or can your shoulder stay motionless?

Stop and rest

whilst you rest, scan yourself. Do you notice any difference between your left and right side?

Place your right hand over the top of your head, the fingers somewhere near your left ear.

Now pull your head gently down ... as far as is comfortable, your left hand can rest on your left thigh.

Breathe in as you bend, and out as you come back to the middle.
What is happening in the left side of your ribcage?
What is happening in the right side of your ribcage?

Can you imagine that you breathe into your left lung as you bend and breathe in? Do it a few times.

Your right elbow goes down sideways, not forwards.

Can you imagine breathing out as you bend, so all the air leaves the right lung? Do it many times. Stop and rest

Sense throughout yourself whether you can detect any changes. This is the most important thing to do during these lessons.

Turn your head gently to the right.
Turn your head gently to the left

What is the quality of looking to the right and looking to the left? Can you see further on one side?

Bend your head sideways down to the right.
Bend your head sideways down to the left.
Is one side easier?

Let your right arm and hand hang down at your side and place your left hand on top of your head.

Now gently push with your left hand so that when you bend sideways to the right your left elbow points towards the ceiling as you are doing so.

Can your breathe into your left lung, as you bend? Do it a few times.

Can you breathe out and empty your right lung, as you bend a few times?

Where do your eyes go as you bend?

Stop and rest ... and scan yourself again.

Bend your head to the right.
Bend your head to the left.

Is there a difference between bending your head to the left and bending it to the right?

Scanning through your whole self ... can you find other differences?

And what is different now, from how you were before you did these exercises?

How do your shoulders feel?
What do you see to your right?
What do you see to your left?
Is it the same place as your reference point?

Repeat everything you did on the right side, with the left.

Thank you for doing this lesson! You will see that it pays off! Slowly you will discover that there is much, much more to these movements, questions and, your answers to the questions. The simplicity of it is deceptive! You will be amazed at the changes that will take place. In more ways than one. VISIT THIS SITE OFTEN!

Return to top of this page
Go to lesson 4
Return to lesson 2
Go to classes page
Return to home page

Cambridge Centre for Lymphology and Feldenkrais (CCLF)
283 Milton Road
Cambridge CB4 1XQ, England

Tel: 07746 964151
Email: tina@cclf.co.uk