Lower Back - ATM #2

ATM #2
Bending over made easy. Use this ATM to help you release tension in your back to facilitate forward bending.

Stand with your feet a comfortable distance apart, your hands at your sides and look out at the horizon. Make sure that your knees are not locked in place. Keep the muscles behind the knees soft and flexible.

1. Do a forward bend in the following manner. As you breathe out, allow your chin to drop gently towards your chest, your shoulders to round and your arms to hang passively as gravity pulls you towards the floor. Don’t push or go farther than you can go naturally! When your body stops moving stay there, notice how far you went and then breathe in as you come slowly back to standing.

2. Keep your feet where they are and turn your body a little to the right so you’re oriented over your right foot.
3. In this position, bend forward in the same fashion as before remembering to breathe out as you go down. Your chin drops gently towards your chest, your shoulders round and as gravity pulls you towards the floor your arms hang passively. Notice that in this turned position your range is smaller than it was when you did your bend to the front. Repeat this movement to the side 3 or 4 times.

4. Come to standing and rest for a few moments before continuing.

5. Turn to the left side and bend forward again. Remember to go down on the out breath dropping your chin towards your chest, rounding your shoulders and letting your arms hang passively. Breathe in as you come back up. Repeat the movement 3 or 4 times.

6. Come back up to standing, turn to the center and pause briefly.

7. Now facing the front, bend forward again and notice the difference from the first time you did the movement. How has the range and quality changed?


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.

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