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Wake Up Your Body and Brain, Feldenkrais

Seven Steps to a Better Back

Seven Steps to a Better Back is a collection of Feldenkrais® Awareness Through Movement Lessons. They were developed to improve your ability to move with ease and comfort. With the ongoing use of these lessons, your body should work the way nature intended and movement should become more effortless.

This series is also designed to improve your posture. We do what we are programmed we do. At first it may be easier to see changes rather than feel them. Notice how you stand before each lesson and then after each lesson. Soon slouching will be replaced with beautiful upright posture. When you change your posture you also develop a more confident attitude towards life.

  • Improve your posture 
  • Develop better back habits 
  • Ease pain and discomfort
  • Become more aware of your back

Seven Steps to a Better Back is now available on audio at the following resellers: Amazon USA  Audio Book  Audible and Hoopla 

Print and eBook edition should be available for purchase by 2018


Move Better, Feel Younger

Wake Up Your Body and Brain, Feldenkrais

Small Movements make BIG Changes

Feel relaxed and renewed, vital and free as you move through your day. Dump the no pain no gain philosophy and reclaim the smooth, effortless movement you experienced as a child. The book contains a goldmine of ideas that will assist your brain and body to combine forces to boost your capacity to feel comfortable and move effortlessly.

Discover quick effective strategies that work like magic, are supported by the latest brain research, and have proven results with thousands of satisfied clients. All this in nine, easy to follow lessons.

  • Boost your body’s level of health and well-being. 
  • Reduce tension and discomfort. 
  • Improve your posture. 
  • Enhance the quality and range of your turning and bending.

Buy soft cover book now on Amazon.comAmazon.caBarnes & Noble and CreateSpace

eBook available on all Amazon sites worldwide. Amazon USAAmazon CanadaAmazon MexicoAmazon Australia, Amazon JapanAmazon United KingdomAmazon Germany and more...

Audio book available at Amazon USA, Audio Books, Audible, and Hoopla 

Purchase the spiral bound earlier edition book directly from Sandra Bradshaw through email at info @ 

Here is a description of the Audio Lessons included in Seven Steps to a Better Back.


Here are three sample lessons for your enjoyment. If you like them, and wish to purchase the book, click here. 

Download your free Introduction to Feldenkrais.

More audio lessons developed specifically for you to experience Feldenkrais ATMs.

The Potent Pelvis

The pelvis is the body’s power center. It holds the attachments for the largest muscles in your body. You need to be able to move your pelvis in any direction with minimum effort for well-organized efficient movements. This lesson will teach you how to coordinate your muscles to move your pelvis like hands sweeping around a clock. The result is a more conscious awareness of the pelvis and its relationship to the rest of your body. the Glutes aka Balancing Your Buttocks

Tighten your glutes and release—so far so good? Now tighten one side at a time. Maybe not so easy, even if you can do it one side is generally “weaker” than the other. Unequal strength in the glutes may cause all manner of problems including, low back pain and sciatica. Having well organized gluteus muscles is the start of effective dynamic movement in every activity you do. This lesson will help you get there. (This audio file is called Recruiting the glute muscles in the download.)'t Be a Slouch!

Creating a united front strengthens your back. With this lesson you will reduce muscular tension in your back and improve your flexibility. Surprisingly, by bending the front of your body forward in an easy manner you will automatically improve your posture(This audio file is called Basic Flexion—Taking the Elbows Towards the Knees in the download.) over Backwards – Sharing the Load

This lesson will get the whole spine moving just like it did when you were a wee babe! As adults, we need to be able to arch our backs in order to look up or bend backwards. Try reaching into the back seat of your vehicle without arching your back! When you arch your back the front of the body lengthens and the back shortens. To do this movement comfortably we need to remind each vertebra how to play its part. (This audio file is called Extension in the download.) Back to Belly

For a strong and flexible back that supports you while sitting and standing, the extensor muscles in the back must coordinate with the flexor muscles in the front. This lesson will help your torso muscles communicate and synchronize to relieve and reduce back pain while increasing strength and flexibility. (This audio file is called Coordinating the Flexors and Extensors in the download.) the Love Handles (Lateral Flexion—Side Bending)

Getting a little action on the side can help you lose your love handles. By increasing your ability to efficiently bend sideways you will increase flexibility and perform better in the gym, especially when it comes to exercises specifically designed to tone your muffin top. Your Reach

It's not about the hands. Reaching involves your arms, shoulders, pelvis and even your legs. With this lesson you can learn how to extend your reach without getting stretched out of shape. (This audio file is called Spiraling the Arms to Reach in the download.)

 Comfortable Sitting

Develop better posture and feel comfortable. You may have noticed having good posture does not necessarily mean you feel comfortable. In that position you may even experience tight, achy muscles. Wouldn't it be nice to improve your posture and feel comfortable at the same time. Now you can with this easy lesson. (This audio file is called Comfortable Sitting in the download.)



Thousands of people have benefited from Feldenkrais Awareness Through Movement® lessons; however, we cannot anticipate the needs and/or limitations of individuals. The material contained in these lessons is not intended as a substitute for medical treatment. Consult your doctor or physiotherapist if you have any concerns. Responsibility for the lessons is strictly that of the user.

Header photo by Rosalie O'Connor  

Feldenkrais®, Feldenkrais Method®, Awareness Through Movement®, and Functional Integration® are registered service marks of the Feldenkrais Guild® of North America. Guild Certified Feldenkrais Practitioner ™ and Guild Certified Feldenkrais Teacher ™ are certification marks of the Feldenkrais Guild®.