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<!-- If
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message, feel free to edit beyond this point --> 'Bones
for Life® is a program that makes claims of "Stimulating
Bone Strength through Natural Movement and Weight-Bearing Posture" by cultivating one's innate
Movement Intelligence, particularly in
the areas of flexibility, balance, coordination, and
strength.It comprises
90 short movement sequences in standing, lying, and sitting
positions, with and without the use of props.
In conjunction
with full-body movement patterns (such as crawling, walking,
running, and jumping), the program also makes use of isometrics to
provoke Kohnstamm's phenomenon for
improvements in movement and alignment.
Originally developed in
the 1990s by Ruthy Alon -- a senior trainer of the Feldenkrais
method® -- with a focus on osteoporosis prevention, this program has wide
application to members of the general public (of all ages) who are
interested in discovering how to streamline their posture in
activities like sports, the arts, and daily
living.The work has
been taught in workshops and courses on 5 continents, including
being offered for credit at Lesley University in Cambridge,
MA.
Approach
Bones For Life movements
can be performed in an ordinary room with open walls and floor
space.Based on the
Feldenkrais® Method, the program emphasizes organizing the skeleton
in precise coordination for maximum safety and efficiency of
function.The program,
comprised of over ninety movement processes, induces streamlined,
accurate, well-aligned skeletal forces through controlled movements
that alternate between flexibility and rigidity, flexion and
extension, stabilization and freedom of
motion.Participants
subjectively assess their comfort zone and are able to train well
within their functional capacity while refining their individual
quality and skill of movement.
Many of the movements performed
in a class are similar to those in Awareness Through Movement®,
though there are several differences such as:
the use of a
seven-meter cloth wrap to support integrated motions in jumping
pushing a wall with a foot or hand while lying supine or standing
with the back to the wall
pulling a rope between two partners
to develop arm power while maintaining weight-bearing posture
extensive use of props such as weights to elicit alterations in
body alignment
The pattern of effective transmission of pressure
throughout the body with precise alignment is first learned in a
supine position before being applied during
standing.Through
gradual rehearsal of well-coordinated controlled movements, higher
loads can be achieved without the inhibiting fear of injury often
present in more intense weightlifting
sessions.The program
addresses the safe use of the skeleton; employs tools to
reestablish greater functional participation of impoverished parts;
awakens the participant to adopt change through the experiencing of
options; and promotes the learning of reliable movement
patterns.
There has been one publication of significant
bone-density increase in a population participating in Bones for
Life.However, it should
be noted that the levels of pressure and weight-bearing that occur
in Bones for Life movements are far less than those generally
reported in the literature regarding building bone density through
weightlifting.
Working Theory -- The Posture/Bone Strength
Connection
The impact of the weight of the body in every step
with which a person stamps the ground evokes a counter-pressure
[GRF, or ground reaction force] from the floor back up throughout
the entire skeleton.The
characteristics of this impact determines whether it will stimulate
strength, or incite damage.If the force is streaming smoothly and
consistently, from end to end, with no loss of energy, it will
stimulate a matching response of resistance, and -- in accordance
with Wolf's law --
will further increase sustainability by building bone strength
sufficient to meet continued challenge.
The undisturbed consistency of the
streaming impact is conditioned on the streamlined alignment of the
skeleton in action.Excessive deviation of a joint will create
sheering stress; compromise uprightness (provoking protective
defensiveness); disturb the powerful momentum of dynamic rhythmical
movement; and will fail to stimulate blood circulation to the level
at which it can penetrate bone tissue and nourish it
sufficiently.The
streamlining of the skeleton to function with postural integrity --
which is the determining factor in the organism's incentive for
developing more highly resistant bones -- can be cultivated through
the practice of movement processes learned in the Bones For Life
program.These movements
are designed to incorporate all body parts in a safe and harmonious
coordination, with the perspective of generating dynamic
bone-building power.
Research
Preliminary testing was
done in Tel Aviv 2004 with a group of mainly women, aged 28 - 69,
who studied the program for 4 months, once a week for 3 hours,
with expected repetition of the practice at
home.The tests showed
a significant measured improvement in bone density, and suggest
that training in bearing loads that is done with sensitivity and
safe coordination of movement can yield results which encourage
further research of the program.
References
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Lingman, Carol.
Biological Optimism in Aligning the
Vertical Weightbearing Skeleton: An Interview with Ruthy
Alon.The
Feldenkrais Journal, 15, Winter 2003; pp.27-32.
Alon,
R.
The Conditioning
of Bone Strength on Posture.Aviation, Space, and Environmental Medicine,
Volume 76, Number 3, March 2005, pp.221.available online
Alon,
Ruthy.
(1995).Mindful Spontaneity: Lessons in the
Feldenkrais Method.North Atlantic Books.(ISBN 1556431856)
Supporting
Research
Aspray TJ, Prentice A, Cole TJ, Sawo Y, Reeve J,
Francis RM.
Low bone
mineral content is common but osteoporotic fractures are rare in
elderly rural Gambian women.Journal of Bone and Mineral
Research.1996
Jul;11(7):1019-25.(PMID
8797124)
In the News
Essman, Janet
Franz.
Program
offers natural way to strengthen bones -- changing walking habits
stimulates growth.Vermont Times, August 25, 2004, Page 10.
MacDonald, Nikki.
Boning up on
movement.The
Dominion Post [New Zealand], January 30, 2004, Page A6.
Snijders, Dick.
Ria
Heuvelman helps fight osteoporosis with
excercise.IJssel
en Lekstreek [Nederlands], Volume 79, Number 46, November 16, 2005,
p.11.
Wexler, Ellyn.
Bones for Life 101: Nurturing dem bones
that align the spine.Maryland Community Gazette [USA], September 23,
2004, p.B56.Gazette.Net
Zifroni, Irit
Rotem.
The movement
for quality movement.Maariv
[Israel], March 24, 2005, p.5.
Bones for Life program
teaches an unexpected way to care for our
bodies.
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