This lesson was recorded at home in Reading, Berkshire by Jill Wigmore-Welsh, and HPC registered Physiotherapist who is also a Certified Feldenkrais Method Practitioner.

With her typical English accent, and soft voice, take care to stay awake during the processes

Re-Release from Jan 6, 2016

With so many people working from co-working spaces now, not having a designed seating arrangements, with a special chair desk set up, this kind of movement activity in the workplace is even more potent than in 2015/2016.

For more lessons consider signing up to the waiting list for Feldenkrais Lessons Online 

In my work I use the term Body Sensing and Movement Awareness BSMA instead of Awareness Through Movement ATM. Mainly because there are two ways you can have lessons, one is a lessons, hands on when someone takes you through the movement and the other is a self directed lesson, you follow instructions. 

Starting September 2026 I'm running ONLINE Feldenkrais Method Lessons.

Remember none of these recordings are meant to be a medical treatment, do check with your physician if you have any concern over completing any movement.

This is a very "simple", but surprisingly complex process, and a great way to build up a bit more awareness of the way you use yourself. 

This lesson accompanied a Better Bones for Life talk I gave entitled Hips: Power, Rotation & Longevity: The Master Mover of Upright Human Life.

During the lesson I explained the importance of hip rotation in everyday movement, gait, stepping, sitting cross legged, in rehabilitation and in prevention.

This lesson, is short extract from a bigger lesson I teach on my Better Bones For Life programme. It's focussed on improving gait. Enjoy

If this recording helps you please buy me a coffee! it helps fund what I do.

Creator of  the OsteoProSisters: Better Bones for Life ™ Programme. Developed for women who are: active, perimenopausal or just approaching menopause, recently diagnosed with early stage osteopenia and osteoporosis or individuals noticing changes potentially signalling hormone change and starting to plan to live healthy for as long as possible .

Evidence shows a good holistic bone health programme makes a valuable contribution to your health and longevity, so lets have a conversation and check if my programme is a good fit for you.

If you're in the UK you can book a free 20 minute conversation to discuss options.

Here is my diary booking link -  Diary 

Or send me a message through my Contact Form

At the heart of Better Bones for Life™ sits a lifetime of serious confidential clinical work. Not wellness practice. Not personal trainer studio teaching. Real confidential clinical work — with fractures, emotional and physical trauma, bone non-union, complex bone pathology, osteoarthritis, and persistent pain. The kind of complex health challenges that insurers and legal teams bring to Jill when outcomes truly matter. This is bone health expertise forged in the most demanding clinical environments, across more than four decades of advanced practice supporting literally thousands of individuals.

Better Bones for Life™ is an evidence informed programme. It’s main focus is early osteoporosis support simply because you need to be agile enough to get down to the floor and up again. But that doesn't exclude you, because if your bone scan scores are low, and you are active, mobile, walk well, then lets have a talk. Entry to the programme has some flexibility. However, it's reasonable to say that if you have severe osteoporosis, limited mobility, cant get outdoors, have a history of falls and fragility fractures then you may need something else, and I can create a bespoke programme for that.

Essentially Better Bones for Life™ is designed for women who want to understand their bone health — and take genuinely informed steps to support it.

What is Better Bones for Life about ?: The Better Bones for Life™  programme offers a grounded, holistic education covering movement, many differing kinds of exercise, bone stacking, mindset, nutrition, sleep, hormones, lifestyle and more.

BBFL Programme participants are generally active, but aware they are less active than 10 years ago, between age 35 and 65, not had a serious fall or fragility fractures, can walk at least 800 metres (half a mile), not as agile as they were, can climb stairs maybe use a handrail at times, and can get down to, and up from, the floor (because the programme includes mat work).

Here is my DIARY Link -  Diary to book a conversation 

How do I sign up ? First we have a conversation, which is a free no obligation 20 minute call via webcam. You can book a free conversation time in my diary through the links on my website pages, they don't always show on the podcast links. During the call we discuss your needs and options and I’ll provide a recommendation on whether the group work would be a fit for you or whether one to one would be best.

Group work runs online, UK time and is currently open to people living in the UK usually as either a bootcamp whole day in person or via webcam.

For more information visit my website Jill Wigmore-Welsh Better Bones for Life 

If you're in the UK and need one to one help with a programme you can book a book a 20 minute conversation with me.  

FREQUENTLY ASKED QUESTIONS

Can a holistic rehabilitation programme with targeted osteoporosis exercises and life style change really improve bone health?

Yes, the evidence is clear. An integrated lifestyle modification programme, for bone health  combining targeted bone loading exercise, progressive resistance training, nutritional support for bone mineralisation, sleep optimisation and mindset work can measurably improve bone density, reduce fracture risk and accelerate recovery.

.

The recording is a Body Movement Awareness Lesson at introductory level

Remember no lessons are meant to be a treatment or medical advice, and you do any movement work entirely at your own choice. 

Do leave me a message and let me know how you get along.

If you want to book a conversation Find me at my website  

https://jillwigmore-welsh.com/bones-for-life-uk-training/

It worked for him and others have reported the same.

I'm a General Hypnotherapy Registered Hypnotherapist, I've been using hypnotherapy in my work since 1995. There are so many ways we can work with words and some are incredibly beneficial.

These days, in addition to all my other work, I also run a sleep clinic, called How to Sleep Better Clinic

I've developed a process called Faster Sleep which integrates CBT-I, Somatics, Hypnotherapy, and more.

if you have sleep problems then give this episode a go and let me know how you get along. Even better, if you like it, please buy me a coffee ! 

If you're a UK resident living abroad or living in the UK and have sleep problems then send me a message and we can discuss ways I can help you.

xx J

website jillwigmore-welsh.com

Better Bones - The Anatomy of Movement talks are hosted on my website. Go to this page and complete the Mailchimp Form to subscribe and hear about talk release.  (  https://jillwigmore-welsh.com/better-bones-the-anatomy-of-movement/)  

Recording to accompany

Knees: Load, Shear & Fluidity The Joint That Balances Force and Flow

Creator of  the OsteoProSisters: Better Bones for Life ™ Programme. Developed for women who are: active, perimenopausal or just approaching menopause, recently diagnosed with early stage osteopenia and osteoporosis or individuals noticing changes potentially signalling hormone change and starting to plan to live healthy for as long as possible .

Evidence shows a good holistic bone health programme makes a valuable contribution to your health and longevity, so lets have a conversation and check if my programme is a good fit for you.

If you're in the UK you can book a free 20 minute conversation to discuss options.

Here is my diary booking link -  Diary 

Or send me a message through my Contact Form

At the heart of Better Bones for Life™ sits a lifetime of serious confidential clinical work. Not wellness practice. Not personal trainer studio teaching. Real confidential clinical work — with fractures, emotional and physical trauma, bone non-union, complex bone pathology, osteoarthritis, and persistent pain. The kind of complex health challenges that insurers and legal teams bring to Jill when outcomes truly matter. This is bone health expertise forged in the most demanding clinical environments, across more than four decades of advanced practice supporting literally thousands of individuals.

Better Bones for Life™ is an evidence informed programme. It’s main focus is early osteoporosis support simply because you need to be agile enough to get down to the floor and up again. But that doesn't exclude you, because if your bone scan scores are low, and you are active, mobile, walk well, then lets have a talk. Entry to the programme has some flexibility. However, it's reasonable to say that if you have severe osteoporosis, limited mobility, cant get outdoors, have a history of falls and fragility fractures then you may need something else, and I can create a bespoke programme for that.

Essentially Better Bones for Life™ is designed for women who want to understand their bone health — and take genuinely informed steps to support it.

What is Better Bones for Life about ?: The Better Bones for Life™  programme offers a grounded, holistic education covering movement, many differing kinds of exercise, bone stacking, mindset, nutrition, sleep, hormones, lifestyle and more.

BBFL Programme participants are generally active, but aware they are less active than 10 years ago, between age 35 and 65, not had a serious fall or fragility fractures, can walk at least 800 metres (half a mile), not as agile as they were, can climb stairs maybe use a handrail at times, and can get down to, and up from, the floor (because the programme includes mat work).

Here is my DIARY Link -  Diary to book a conversation 

How do I sign up ? First we have a conversation, which is a free no obligation 20 minute call via webcam. You can book a free conversation time in my diary through the links on my website pages, they don't always show on the podcast links. During the call we discuss your needs and options and I’ll provide a recommendation on whether the group work would be a fit for you or whether one to one would be best.

Group work runs online, UK time and is currently open to people living in the UK usually as either a bootcamp whole day in person or via webcam.

For more information visit my website Jill Wigmore-Welsh Better Bones for Life 

If you're in the UK and need one to one help with a programme you can book a book a 20 minute conversation with me.  

FREQUENTLY ASKED QUESTIONS

Can a holistic rehabilitation programme with targeted osteoporosis exercises and life style change really improve bone health?

Yes, the evidence is clear. An integrated lifestyle modification programme, for bone health  combining targeted bone loading exercise, progressive resistance training, nutritional support for bone mineralisation, sleep optimisation and mindset work can measurably improve bone density, reduce fracture risk and accelerate recovery.

.

The recording is a Body Movement Awareness Lesson at introductory level, the lesson, is in two parts

Remember no lessons are meant to be a treatment or medical advice, and you do any movement work entirely at your own choice. 

There two lessons break point is at around 20 minutes, do leave me a message and let me know how you get along.

If you want to book a conversation Find me at my website  

https://jillwigmore-welsh.com/bones-for-life-uk-training/

I've re-released it for participants who attended an interactive talk on the Rest Less platform on  9 January 2026  

Starting from 16 June 2026 Better Bones - The Anatomy of Movement talks are hosted on my website. Go to this page and complete the form to be first to hear when the next one is released.  (  https://jillwigmore-welsh.com/better-bones-the-anatomy-of-movement/)  

It's a subtle easy slow gentle lesson, with some detail on the anatomy and structure of the thoracic spine. Just a little, but enough to spark interest.

The lesson is not designed to be a medical treatment and if you are worried in any way that moving may be problematic, then speak to your physician before doing the work.

However, you can always do this just in your imagination either in sitting or side lying.

I mention a pillow support system in the lesson. It's the Lejrelet System and here is the link 

Here is a link to a youtube about the thoracic spine, some time back uploaded about 2015 I believe.

Here is one of the other lessons on the thoracic spine, but quite an advanced one

Me, and my website

Enjoy 

Note: Starting from 16 June 2026 Better Bones - The Anatomy of Movement talks are hosted on my website. Go to this page and complete the form to be first to hear when the next one is released.  (  https://jillwigmore-welsh.com/better-bones-the-anatomy-of-movement/)  

You’ll discover:

• A fresh way to understand bone health through movement — not just medication • The first step to standing and walking with more ease • How to improve balance, posture and coordination — starting today • Three gentle, guided practices to help you move better and rest less

These mini-lessons are movement-rich and science-informed. No equipment needed — just your body and a little curiosity.

Lesson 1 deepens interoception — sensing where movement begins and how intention forms inside the body. Lesson 2 explores standing and weight transfer — the foundation of walking, balance and safe bone loading. Lesson 3 reawakens spinal rotation in sitting — improving mobility and ease through mindful movement.

Whether you live with osteoporosis, joint stiffness or simply want to stay strong and steady with age, this episode offers practical ways to move with more awareness and less effort.

🎧 Press play and begin building fitter, stronger bones — from the inside out.

This is a very interesting introduction and in two parts

Remember no lessons are meant to be a treatment

Simply play and explore.