One of the best exercises for back flexibility uses natural movements inspired from the mouse-- one of the most successful prey animals on the planet. This Feldenkrais lesson video based Mouse movements is a great natural back warmup to loosen rib cage, neck, shoulders and hips for easier turning and bending without stretching, straining or forcing movement. Nature and animals often shows us how to move with ease and grace, warm up for movement as well as heal. Mouse wisdom means that we can learn from the unique qualities of this animal to survive, improve sensing, listening, movement, and hopefully getting along better with other life forms on this planet. If you have back pain, please go gently with these movements and stop anytime something hurts.

You will need a blanket or towel rolled into a long skinny roll.

Caution: If anything in this lesson hurts, please stop and seek a professional to guide you. These movements need to be made gently with attention to sensing your bones, the skeletal contact with the floor and blanket roll. Please be gentle with yourself and use breathing to help with calming your body and finding support/connection to your bones.

The Feldenkrais Method® works so well for back pain since it is not only aligning but also helps gently form new habits to move within the alignment.

Annie Thoe is a Feldenkrais Teacher and Nature Awareness teacher who uses nature as an inspiration for improved ease and coordination of movement, vitality and healing. She has over 35 years experience with clinical practice working with injuries and neurological challenges in the Seattle area, on her Patreon and online.

If you would like to learn more how to move better naturally, learn from the animals and how to use the Feldenkrais Method and Nature awareness to align for better movement, check out the extensive library of animal movement and Feldenkrais lessons on Annie Thoe's Patreon:   / sensingvitality   (you can sign up as a fan on her Patreon for free, too!)
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Blessings to our mice and little creatures on this beautiful planet!
Annie Thoe