Change Your Age: Using Your Body and Brain to Feel Younger, Stronger, and More Fit (Feldenkrais based) PDF
Preview Change Your Age: Using Your Body and Brain to Feel Younger, Stronger, and More Fit (Feldenkrais based)
CHANGE YOUR USINYGO URB ODAYN D BRAIN TOF EEl YOUSNTGREORN,G ER, ANDM OREF IT PhD FRANWKi lDMACNF,T , FounodnDedir r eocftt hFoeer l deMnokvreomIiensns tt itute AP OWERFEUAL,S Y-TO-PFROOLGLROTAWHM A CTA NH ELYPO UF EEYLE ARS YOUNGBEYTR E ACHYIONUNG E WW AYTSO M OVEF,E EAL,N DT HINK #I Asa professihonoaclk epyl ayeIrh ,a ves uHeresde rioiunsj uriIef so.u ntdh ea bilittohy e alw ith Feldenk•r• Eaaic hd ayI d ov ariemdo vementro utinfer.o mt heC hangeY ourA geP rogram-and In ow feetlh amty braiinsh elpimnyg bodyh _l.#I -Adam OatesN,H L legend Int huinsi qpurea,c tgiuciadDler F,.r aWnikl dmoafnf tehrrese volutpiroongarhraeym' b se edne velowpiitnhg studeanntdcs l iefnootrvs e trh iyretayrB sa.s eodnt hper incoifpt lhpeeis o neeFreilndge nMkertahiotsdh ,e ChanYgoeu Arg eP rogrtaema cyhoeuhs o wt or etuto rtnh eex ploractroeratymi,ov vee meonfyt osu yro uth, engagyionugbr r aainndb odtyom aximyiozuear g ility, asntdvr ietnagaltsyih ot,uay g e. ChanYgoeu Arg ew islhlo ywo uh owt ol oofke,ea ln,dm ovyeo ungoefrf,e irnivnagl utaoboslluesc a hs : � TheC hanYgoeu Arg eM obilSiutryvh eeyl,p yionuge valuate: }> Doy oum ovoel fdo yro uarg e? }> Howy oundgoy ouf eel? }> Howy oundgoy ouw anttof eel? � Howt oa sseisyfs o ucru rrfeinttnp ersosg riashm u rtiinnsgt oefha edl ping � Howt or ecogannidzc eh anpghey sidcaamllayg ihnagb ittoas v oiindj uarnydp ain � 30c orlee sstohnahste lypo ud iscomvoerrye o uthmfouvle ment »- Tiptsoi mprove fploesxtiubarineldt,i h cteoy o,r dinoafyt oiuomrni nadn db ody »- Tiposnc ustomtihzpeir nogg rtaosm u yiotu orw nn eedasn dl ifestyle "TheC hangeY ourA geP rograpmr esenatnse ntirenleyw way oft hinkianbgo uth ow we use ourb odieasn dm inds•• • ith ast hep otenttioar le volutiotnhiefz uet uroefe xerci.e." -fromt hef oreworbdy KenD ychtwalPdh,D ,a uthoorf H ealthAyg inagn dA geP ower "Oneo ft heb eswta y.t ol eada morea ctivaend h ealthlyi faen dt of eell,o oka,n da d younger isto readC hangeY ourA gea ndf ollotwh ea dvicoefD r.F ranWki ldman." -PaulD avid.oMnD,, a uthoorf C hronMiucs clPea inS yndrome FranWki ldmane,n ,P hD,i sa ne ducattoto hro usaannid nst,e rnatrieocnoaglnliyz ed ,; authoirnti htey FeldMeentkhroaadni,das l eadoeftr h "eM ovemMeonvte menHtei. s" thfeo unadnedrd ireocftt ohrFe e ldenMkorvaeimseI nnts taintdum taei ntaap irnisv ate practiinBc eer keClaelyi,f ornia. , .II ISB9N7 8.()·7J82·1363·7 I 15 111 1B n91!1 ·,51s US/1£l1O*2·1.j"f'I.10 10(AN 1HE1AL1THI1FI1TNE1SS DAC APPOR ESS lifeBlooonkgs AL ifeOlroinggi nal AM embreo ft hPee rsBeouoskG sr oup Covdeers ibgyCn o olDeeyS ilagbn 9 7 www.dacapopress.com CoYpehro tog0r TaapXhi lGettAyuitmhpaohgroe tsoigb ryRa JMp uhn a PraifsoerF ranWki ldman: "Theraer wea ytsh awti llle aydo ut oa m orea ctive, ahnedas latfhleyir fa ned youw ilflee ll,o oakn da cyto ungOenre.o ft heb eswta ytso d ot hiisst or ead ChangYeou rAg ea ndf ollotwh ea dviocfeD r.F ranWki ldmanH.e i sa master teachoefFr e ldenkarnadmi asn yf ormosfv ital movtehmeern.atI pc yanh ighly recommetnhdib so otko a lwlh ow istho i mprotvhee wierl l-being." -PauDla vidsMoDn,,i ntearnnrdih setu mataonladou gtihsootftr h bee st-selling ChronMiucs clPea iSny ndrome "DrW.i ldmaCnh'asn gYeo uArg eP rogrcaomm efsr oomv e3r0 y eaorfse xperi encwei tphe oplbeo,d ies andH eih daesca osm.b iniends igfhrtosmm o vement studainedsn europhystiooc lroegaaytp er ogrtahma cta ne nabalneda lloawn y oneo fa nya get oi mprotvhee ir atbomi olviett,yh inakc,at n df eel." -SanfoRrods enbPehrDgp,,s ychoalnopdgr iesStio dfMe endtiR ae seaArscsho ciates "FraWnikl dmahna nddso wna ndh andosn t ou st her ichnaensdcs o mplexity oft heM ethoddi recftrloyim t fsou ndeMro,s hFee ldernakis." -MichaMeclC luOrbei,Ae w ard-wipnlnaiynwgr piogeahtnt ad,u thoofr TheB earadn Sdc ratchtihneBg e aStu rface "Frainsko neo ft hosrea rpee opwlheo h asb otthh eg ifttoc leaurnldye rstand thec omplperxi ncibpelheisnh diw so rakn dt heg ifttoc ommunictahtaweto rk ina s impalnedi ntimwaatye". -}adTeorl jMaD,, p rofeastts hoUern iveorfsM iitlya n "Frantke'asc hiisnt go tailnlsyp iratTihoinisasr l e.a lalbyo utte achainndge du catitnhgep ersoinn,s teoaffd o rcisnomge otnher ouagnhe xercbiysr ee petition ofa m ovemenAts.a ni nstruictht aosrg ,i vemne a nothvearn tapgoei natn da wholoet hevro cabultaocr oym municwaitthem y stundtesI.th asm adem y worekx ciintga gain!" -KathrRyons s-hN,fa osundpirnegs iodfte hnPeti laGtueisl d "FraWnikl dmane'nst husifaostrmh ew orka ndd edicattioi otnvs a luee nin hancitnhgeh umanc ondithiaosln e dh imt oi ntrodtuhceme a tertioag lr oups ofh ealptrhoe fssionnaatliso naanldli yn ternatiHoenh aalsal cyl.e iamra goef howa progrcaamn b em osetff etcivaen dc ombines thaif sl afwioirlrt ihg ht heartsehdo wmsanhip." -JohBn.C hers,Mt De,f onndeirr eocfpt aoirsn e rvaitSc aelsHe oms piRteagli onal RehabilCietnatteiro n FranWki ldmaCnh'asn gYeo uArg eP rogriasam p leasTuhroeu.s anodfps e ople coulrde gaainnd e njotyh em obiltihteyhy a dw hent hewye rmeu chy ounger. Readt hibso oakn dd oi t. -AnnaH alprpions,t -mdoadneacmne td h eaptiroen eer I'veex periehnocwey do ur ealclaync hangyeo uarg es evertailm ewsi tghr eat pleasTuhrees.me o vemernotu tianrewese ltlh ougohutta ndg ivyeo up lenotfy timteo s torpe,f leacndtr ,e peaIwt a.s p articusltarrublcyykF ranWki ldman's perspecotnih voeww ec anc hanghea bitthsa dti minoiusrhp otentainadbl e devil aosfpo eucrat gsi ng. -BrooAdksa ms, aarntdc ocnrtirtiiebcdu ittAiorntrig ,n A merica FranWki ldmainsa ne xceptiosntailmltuyil nagge,n er,oa unsdk nowledgeable teachHeerh .a sa uniquwea yo fc larifytihnerg e latioonfst hhieFp e ldenkrais Methotdoc ontempoirnatreyl leacntdsu caile nttirfein.cd s -YvaJon l yFe ,l denkraisp styrlacoihgnoiesrt and CHANGE YOUR AGE USING YOUR BODY AND BRAIN TO FEEL YOUNGER, STRONGER, AND MORE FIT FRANK WILDMAN, CFT, PHD DaC apo C\J LIFE LONG A Membeorf tPheer seBuoso kGsr oup Manyo ft hede signautsieobdny ms a nufactaunrdes resl lteodr iss tingtuhiepsirhro ducts arcel aimase tdr ademaWrhkesr.te h osdee signaatpipoeniasnr t hibso oakn dD aC apo Prewsass a waroefa t rademark tchledae ismi,g nahtaivobene se pnr intienid n itial capital letters. Copyri©g h2t0 1by0F ranWki ldmaCnIT,, PhD PhotbosyR .J .M una Alrli ghrtess ervNeo dp.a rotft hipsu blicamtaiybo enr eproduscteodr,ie nda r etrieval systeomr,t ransmititnea dn,yf ormo rb ya nym eanse,l ectromneicch,a nical, photocopyriencgo,r doirno gt,h erwwiisteh,o tuhtep riowrr ittpeenr missoifto hne publisPhreirn.ti entd h eU niteSdt atoefsA merica. DesignbeyTd ri sWhi lkinson Seti n1 1.p5o inGto udyb yt heP erseBuoso kGsr oup CatalogiPnugb-liinc-adtaitofano t rh ibso oiks a vailafrbolmte h eL ibraorfCy o ngress. FirDsatC apoP reesdsi ti2o01n a ISBN9 78-0-7382-1363·7 PublisbhyeD daC apoP ress A Membeorf t heP erseBuoso kGsr oup www.dacapopress.com NoteT:he i nformaitnit ohnib so oiks t ruaen dc omplettote h eb esotfo urk nowledge. Thibso oki nitse nodnelday sa ni nformagtuiivdfeeo t rh oswei shitnog knmoowr aeb out healitshs uIensn .ow ayi st hibso oikn tendteord e placcoeu,n termoarnc do,n flwiictth thea dvigciev etnoy oub yy ouorw np hysicTihaenu .l timdaetcei scioonnc erncianrge shoubledm adeb etweyeonu a ndy oudro ctWoer .s tronrgelcyo mmetnhda yto uf ollow hiosr h era dvicIen.f ormaitnit ohnib so oiks g eneraanldi so fferweidt nho g uarantees ont hep atotft haeu thoorrD aC apoP resTsh.ea uthaonrdp ublisdhiesrc laalillmi ability inc onnectwiiotnth h eu seo ft hibso okT.h en ameasn di dentifdyeitnaogif lp se ople associwaittehd evdeenstcsr iibnte hdib so ohka vbee ecnh angeAdn.ys imilatroai cttyu al persoinscs o incidental. DaC apoP rebsoso kasr aev ailaabts lpee cdiiaslc oufnotbrsu lpku rchaisnte hseU nited Statbeysc o rporatiinosntsi,t uatnidoo tnhseo,rr ganizaFtoirmo onrsie.n formation, please contatchteS peciMaalr keDtesp artmaetnt th eP erseBuoso kGsr oup2,3 0Ch0e stnut StreSeuti,t 2e0 0Ph,i ladelPpAh1 i9a,1 o0r3c a,l( l8 0801)0 ·e4x1t4en5s5 i0on0o 0r , e-masiple [email protected]. 109 8 7 6 5 4 3 2 1 ToB erKyeln nemdysy t,ud ,e nfrtiaennmdde ,tn owrh,ow a dso ing clodwinv etsha ega oetf8 5a; ntdoa ltlhp ee owphlose t udwiietdh mea crtohspisls a fnroes tom anyye aarnswd,h por ovemdet htaot thecyo uclhda ntgheea igrea ,n dd emonstthratathtpe er do mises madient hbioskoc abnef uillfled. CONTENTS ForewoArgdi:nI gs nW'hta tI tU sedTBoe -BuItt N'ostY eWth atI tC oulBde xi byK enD ychtwaPlhdD. IntroduYaoiuRo ena:lC laynC hanYgoeu Arg e xv ONE Howt oA sseYsosu rC urreEnxte rcPirsoeg ram: IsYouCru rreEnxte rcRiosuet iHneel pionrgH armingYou? TWO A Statoeft heB odyR eporHto:w IYso urB odTyo day? How DoY ouW antY ourB odyt oB eT omorrow? 19 THREE The ChangYeo uArg eP rograTmhe: E verydUalyt imate Body-BrCaoinnd itioPnrionggr am-B3a0s iEcx ercises 37 FOUR YourB odyY.o uTrmi e:C ustoimzitnhgeP rogratmo FiYto urI ndiviNdeueadls 151 FIVE Usintgh eP rograimYn o urE verydLaiyf e: Howt oT ransfYoorumrH abittos AvoPiadia nn dI njury 165 SIX ChangYeo uArg ef oLri fe 193 Aboutth Aeu thor 201 Acknowledgments 203 Notes 205 Index 207 ix D AGING ISN'WTH AT ITU SED TO BE-BUT IT'NS OT YET WHAT ITC OULD BE byK enD ychtwaPlhdD, I N AN ancieGnrte efka blEeo,s , btehaeu tgiofdudle osfts h ed awnf,a lls deepilnyl ovwei tthh ewa rriTiotrh onuDsi.s traouvgehhrti mso rtalsihtey , goetsoZ eusc'hsa mbteorr equaes spte cfiaavloS rh:e watnot sl Tiotvheo nus unttihlee nd toifm aen d bZeegusts o g ranhte rl oviemrm orttay"l.Ai ryeo u certtahianit sw hayto uw anfto hri m?Z"e ucsh aelnlge"sY.e sE,o"sr esponds. AsE osl eavZeesu sc'hsa mbsehrer ealiinzs ehso ctkh asth ef orgtooat s k thaTitt honuasl sroe maient ernayloluyn agn dh ealtWhiyt.he acpha ssing yea,sr hel ookosnw ithho rraosrh eg rowosl daenrd s ickAesrt .h ed ecades pastsh,e o nce-prwoaurdr iiosrr e ducteoda collecotfip oani naedn di n creasifnrgalgbyio lnee s-yceotn tintuole isvf eo rever. Thiissa f ittaillnegg ofroywr h amta nyo fu sa rset ruggwliitnthgo day unhealthy Duargiitnnhgge 2. 0 tche nutryw,e d ida ne xcelljoebno fte limi natimnagn yo ft hel ife-thredaitseenaiosnfyeg os u tChh.i ldbiorntchae, majocra usoefp rematdueraet hha,sb ya ndl arbgeec omhee altahnides ra fer. XI XII FOREWORD The eecffotft heismep roveimste hnatmtso roefu sa re nlgli ovniger-but nonte cesshaeraillt.yh ier Whenw e're yotuenntgdo,t awkoeeu hre alftoghrr an.tT ehdenw,h en wer eaocuhr r tfiooers t fiiewfseb ,e gtionn o titcheat th earrese o mceh anges goionnga, n wde s tatrot ttahkienm guscm ho rsee rioAusws ell yo.oa kto ur ownm omsa ndd adwse,c asne teh e outchoomwte hsi ntogufsr o nu wth en peopdlooe rd ont'atkt eh bee st ctahreem soefl ves. Luckmialnyoy,f m yg eneratthibeoa nbb,yo omgeern erahtaivobene , gunc hangoiuncrgu ltupreer'cse potfai goinbnsyg crehaetailntaghc yt,i ve leisftyHloewse.v tehre,ir sse t iaml ils sliinnigkn o upre rcepotfai goinn g thahtan so bte eand dretshsmeey ds:t eorfmi oevsi ynogu thfully. Fonre ar4l0y yeIha arvsbe,e ean stuodfte hnfeti elwde lolfan nehdsa sv e writetxetne nsaibvoehuletya latghi,na gn,dl ongeAvsiI t'yv.e ttrhaev eled worlId',ve enc ountneurmeedr eonutsh uspiraascttiict biuootnn elary s , handoffug lr etaeta chwehorw se rter uilnyn ovaIth iavvweein .te ssceodu nt less apptrovo iaatlcihaetnsydr ejuvenbautotin olany , f tehwa atc tually seetmow ork. I wrmoytf ei rbsotoB ko,d ymiintn hdee,a r1l9y7 a0nsdd,u ritnhga t time Ih adt he gforootdu onfeo bseravniden xgp eriencing Farnadn k Wildman hibsr ilwloiraTkno.tt hidsay Ir, e maaibns olduatzezlblyyhe idns e arulny rivaklneodw leodftg hewe o rkintghsbe o odfy andh iimsni gnedn,ti hoeurs apeuttailce annthdsi ,ms a srtfetule achsitnygl e. DrW.i ldmbaenl itehvaets the bmoidanyrd ie n atnidm caotnenleyc ted lidkaen cpianrgt netresa.c hHeeos u brto hdaiater cseo nstbaenitsnlhgya ped andr eshabpyte hdme o vewsem ake-d-oon ro mta k.eA s wger ouwp w,e leatrnow aleka,st l,e deapn,cm ea,kl eo vaen,d tihnci enrkt ain wwea ys. As matuurneof,r tulnyaw,te eo ftmeonv lee sbse,c ocmree atoufor ueors w n habiatnssd,t olpe arntion gm oinvn ee ww ayIsnr. e snpsoeo,unr e uromuscu ladre velopdmiemnitn iasnhdwe efs i,n odu rsewlivtaehg s r owilnegg ioofn achesp aainnds , rigiadnidot tihueensrp, l elaimsamanienitstfst ,a toifao gns inagn ddi s-.e.a se Ands ow e'frroet untahtaFetr anWki ldmhaands i sttihllele esds oofn s hilsfi teime ai nptoouw lee,ra fsyo-ltlono-ewfw s ystfeoamrl olfu sC.ha nge YouArg ei sab oofkro n ow afnordt hfetu urIen. trheec epnatsp te,o ple
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