Here are four ways to move and dance even with pain and limited ability: I promised I would not give you the standard 4 ways to… but you will find these are not standard. This kind of movement invites you to tune into your body and experiment. That takes some getting used to for most of us. See what you find.
Move from your pain:
I have been doing this more lately, in Authentic Movement, during ecstatic dance and also at home at my computer. Choose one are of pain and find it’s center. Allow all your movements to ripple out from there. Start with very small movements, testing like you would dip a toe into very cold water. Move in every direction, make circles around this area, and notice: what is possible. The goal is not to change your pain sensations in any way, but to find out how this region of your body, that is in pain, is able to move. Be curious. Slow it down even more, how can you make this movement more easy, gentle, slow, effortless? Notice what other areas move along. Make the movement larger, than smaller, add swinging, rhythm or pattern. Change what you are doing. Stop and sense into this area, then the rest of your body. Breathe. How do you feel? Did you find out something new about your body, your pain?
Move from comfort:
This movement is similar, but starts with a central spot that feels very comfortable and relaxed. It does not matter how small this area is. It could be a finger, toe, or your earlobe. Allow this small area in your body to initiate the movement, with all other movement to follow after. Again begin small and then expand your movement. Notice: what is possible? How does it feel? As you dance allow the comfortable and peaceful sensations of this area to ripple out and expand. Which movements help them expand? Shake things loose, release, swing, vibrate. Find new movements. Play, have fun. Experiment. How does it feel to move from comfort? Read more about moving with ease under Feldenkrais. Also see more in the Dance section.
Supported Dance:
There are many ways to do this- and combine it with the previous suggestions, while lying down or sitting. One of my favorite ways to receive support while I dance (again I discovered this in authentic movement and ecstatic dance) is to use a wall or a set of sliding glass doors to lean against. Begin by putting on some lively music and standing and leaning with your back agains the wall. Close your eyes if this is comfortable, and begin to feel the wall, how different parts of your back, buttocks, shoulders, arms, legs touch the wall. Again start to experiment with small movements. The beauty of a wall behind you is that you can probably do larger and new movements safely and without added pain, because of the support. Do aim for the most comfortable and enjoyable movements. Do them again. Enjoy! Experiment with stepping away from and then leaning into the wall in different ways. I even do turns while touching the wall- akin to kids rolling down a hill, you can safely step and roll your body along the wall. I have found that it is much less tiring to dance with this kind of support, and I am always amazed at the new-to-me movements that show up, and how good some of them feel. Other ways of using support, is to sit or lie down to dance. There is still a lot of movement that can be pleasurable. For example allow your hands to dance while lying down. Here is a comic version to enjoy: dog on bed video.
Move in your imagination:
This way of moving is powerful and draws on your body’s memories of when it was able to move in more free and painless ways. This is also a safe way to try new movement you cannot do at this time. “Dancing with the Stars” is encouraged with this one. Start in the most comfortable supported position you can and close your eyes. Follow guided imagery principles, to make your experience more vivid.
Where are you? What is your environment like, what are you wearing, is there music… This is your dance, so you can make it anything that you wish, no strings attached. Don’t let old experiences deter you from having a good time in your imagination. This is play. If you feel some sadness that you cannot in reality move like this, that’s OK. Set it aside gently and go back to exploring what is possible in your imagination. For example one of my clients imagined ice skating, something she had not done in more than 40 years. She returned from her imagery journey pink-cheeked and looked so vibrant, stating she had “a great time”. Many athletes use imagery to enhance their training, so dancing in your imagination may have some beneficial effects on your body, that could go beyond feeling good. Could you increase your movement range and comfort? I would love to hear from you if you do.