Feldenkrais Method®

Movements for Osteoporosis

How to Prevent Osteoporosis

There are 3 main osteoporosis prevention's factors:

• Proper nutrition
• Exposure of the skin to sunlight
• Movement and psychomotor activity.

Proper nutrition

It is important to use a diet that allows you to store minerals such as calcium and phosphorus as they promote the development of bone mass. The abuse of fats and carbohydrates associated with a deficient protein and mineral intake increases the risk of bone fractures. A correct dietary intake becomes fundamental in the elderly and in the postmenopausal woman since, in this particular phase of life, the assimilation of Ca by the intestine decreases and it is therefore important to increase the average daily intake to be introduced with the power supply. On average, the daily requirement is 1,000 mg and becomes massive during adolescence, while for the menopausal woman it is 1,500 mg. From age 45 onwards, when the ovaries stop producing sex hormones.

Vitamine D

Diet provides the body with a small amount of vitamin D, but we can produce it in sufficient quantities for the body's daily needs by exposing the face and forearms to the sun's rays. However, in elderly subjects forced to stay at home or in women who wear traditional clothes that cover the whole body, there is a deficit of vitamin D. Various foods guarantee a considerable supply, but the main source is constituted by: oily fish such as mackerel, dairy products, vegetables. Vitamin D acts on three levels:

- Bone, causing an increase in bone mineralization;
- Intestinal, increasing the absorption of calcium and phosphorus;
- Renal, decreasing the excretion of calcium and phosphates.

A correct lifestyle adopted from youth that includes a balanced diet, correct physical activity, good body knowledge through the Feldenkrais Method, sufficient sun exposure, moderate consumption of alcohol and drugs will help in preventing osteoporotic disease. . Psychomotor activity should become a common cultural heritage if we hope to improve the quality of life in old age, starting to invest from childhood in body movements that lead to self-knowledge. Healthy body habits and efficient postures can be placed at the first place of a healthy prevention project. In fact, psychomotor activity in addition to re-educating postural anomalies:

• Stimulates blood circulation
• Improves the muscles, decreasing their stiffness
• Stimulates bone and cartilage
• It increases the metabolic dynamics and reduces bone rarefaction
• Produces a beneficial effect on the general physical structure
The following ten sequences of CAM or "Awareness through movement with the Feldenkrais Method" were chosen because through the rhythmic stresses, the micro-movements, the execution of hops, the skeleton is mechanically stimulated, favoring the deposition of calcium and increasing the activity of bone tissue by osteoblasts.


This lesson improves the capacity of the respiratory system. The increased vitality that will be obtained from a wide and regular breathing will affect the oxygenation processes, the general metabolism and the improvement of the personality.


1- Lie down with legs bent and feet on the floor. Close your eyes and breathe slowly. Feel the air entering the nostrils passing over the palate, into the trachea, into the upper bronchus, into the upper lobe of the right lung making it extend in various directions: towards the sternum, the collarbone, the ear and down towards the floor below the armpit and shoulder blade. Mentally visualize all these details as you breathe slowly with short breaths by making many movements in the chest, abdomen as you inhale and exhale.


2- Now, with each breath, follow the path of the air through the respiratory shaft to the upper and lower lobe. Imagine that the upper lobe of the right lung extends upwards and at the same time the lower lobe is stretched downwards in order to increase the distance between the pelvis and armpit. Repeat the entire cycle until the process becomes regular, continuous and familiar. So initially feel the right lobe widening and lengthening up and down as you inhale. When you exhale, instead, think of the contraction of the lung, and of the right lobe that makes the air return back from the extremity of the shoulder, along the scapula, thorax, bronchi coming out of the nostrils. Observe how the lung recedes from the diaphragm and ribs spreading the air like a sponge. With your legs stretched out, feel if there is a difference between the two sides.


3- On the left side, with bent legs, try to feel the passage of air from the nostrils to the palate and into the central trunk by expanding the middle lobe. Think of the internal parts of the lung that cause the flank to widen up, down, back and forth, being absorbed by the chest in all directions.


4- Sitting on the ground with legs crossed, eyes closed, head bent forward with hands crossed behind the neck, elbows let hang freely between the knees, breathe. If in this position you may find it difficult and discover the point where the spine is not flexible, the lung is not breathing. Think of the passage of air that through the nostrils reaches the trachea, the bronchi; observe the enlargement of the right lung, from the scapula to the middle bronchus, to the liver and notice in which points the lung glides more freely. When you have identified these points the lung will slide more freely. Get up and walk, see if there is a difference between the two sides.

Hit the heels



1. Sitting on the chair, slowly raise your right heel and return to the starting position and rest.

• The forefoot stays on the ground
• Use as little force as you can
• Make the movement easy
• When doing the movement, see if you press harder towards the big toe or the last toe
• Try to make the movement more uniform pressure on the tip of the foot
• Observe if you feel the movement of the foot extending into the ankle, knee, leg, pelvis and back.

Repeat with the left foot.



2. Very slowly, lift the front of the right foot a little.

• The heel remains on the ground
• Relax the right foot and leg as much as possible
• As you lift the toe, observe how you feel the movement in the knee and hip
• Breathe freely
• Notice if the lower back changes in relation to the previous movement.

Rest. Feel if the right foot is supported differently from the left. Do you feel more relaxed than the left?

Repeat Tam-Tam with the other foot



3. Raise your heels then drop them to the ground to produce a small knock.

Keep doing this until it becomes a quick, swift movement, like a continuous beat that

Tam, Tam, Tam does



4. Lift the front of both feet.

• Go slowly until the movement becomes fluid and continuous.
• See if your back and chest are relaxed.



5. Now alternate the two movements: slightly raise the tip of the right foot, while lifting the left heel at the same time; continue rhythmically reversing the movements between the feet.

• Feel light movement of the corresponding knee and hip.
• If you pay attention you may notice that the pelvis tilts forward as you lift the heel and tilts backwards as you lift your toes.

Centro Benessere
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Feldenkrais Method®
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