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A Virtual Course with Marek Wyszynski, PT, GCFP

Pain Free & Healthy Back

Program

A 21-day ONLINE program of tailored exercises designed to lay the foundation for a lifetime of postural health, flexibility, strength, and resilience.

Get rid of back pain and live your life to the fullest
Pain-Free & Healthy Back Program Online mockup - lower back pain exercises

Starting on January 22, 2022, Physical Therapy and Feldenkrais® NYC will offer again the program focused on healing back pain and sciatica, restoring wellness, and preventing future injuries of the low back.

Everyday stress or acute trauma can cause damage to the spine that can affect almost every aspect of our lives. Understanding and nurturing a positive relationship with your spine and low back can help you to avoid future pain, as well as to more quickly heal and recover from pain you might already be experiencing. Read on to discover what this dynamic new program has to offer.

 

How we work

A pain-free back is the freedom to move through your life.

Safety & Comfort

Our approach is based on kindness toward the body and mind because we believe there can be gain without pain. Utilizing body mechanics and neuroscience, our instructors will assist you in learning gentle yet potent exercises and posture methods designed to minimize pain while giving you tools to prevent and heal from sciatica, low-back strain, and injuries.

Reliable and Scientifically Proven Methods

We ground our work in modern, evidence-based physical therapy and rehabilitation medicine, drawing on the back pain treatment therapies of Hans Kraus, MD, and Dr. Moshe Feldenkrais. We also employ the science of habit and change to help you continue what you learn long after you leave the class.

Healing & Behavior

Healing is about habits. You will learn new and useful patterns of movement, posture, and behavior. We design our teaching to create and foster the most supportive environment, giving you a unique opportunity for positive learning and truly embodied healing.

Flexibility & Strength

Working toward a healthy back involves identifying and engaging critical postural muscles. Muscle flexibility and strength can ease movement and protect joints, but we don’t stop there. We also teach movement fluidity to promote the resilience you need to keep your back healthy for life.

Kindness & Compassion

Our approach is based on empathy, mindfulness, and compassion. The group classes we host on Zoom are dynamic and interactive, reinforcing peer relationships while providing personalized attention from our instructors.

Is this course for me?

We can meet you where you are.

 
This program can serve you if you are:
  • Experiencing chronic or intermittent back pain (longer than 3 months)
  • Recovering from recent injury or new back pain (within 3 months)
  • Looking to protect your back from future injury or pain (prevention)
    You will benefit the most if you are:
    • Curious about mind-body integration
    • Proactive about your health
    • Seeking an effective daily exercise routine
    • Interested in introspection and reflection

    We’ve got your back

    Your healthy back is waiting for you. We are here to support you.

    What Our Clients Say

    Much better than I expected.

     

    That seemingly simple exercises can produce dramatic changes in function and pain relief. […] The program was much better than I expected. […] It presents plenty of information to support the science of each exercise and encourages you to advance to more exercise at your own pace.

     

    Peter S.

    The program was great and effortless.

     

    I wasn’t sure I would stick with it [but] I enjoyed the daily discipline. I did most of the program in mountain time, so the lesson was at 6:30am. As much as I don’t like to get up early, I found it easier to stick to the program and more rewarding at 6:30 am compared to doing it at 8:30 am when I was in N.Y. […] The program was great and effortless.

     

    Don Lebowitz
    Do it. You will be pleasantly surprised. Whatever level you are at you will see improvement, you can work at your own pace.

     

    Alisoun

    I learned and improved more than I thought possible.

     

    This is a wonderful course that will give you the tools to help you get out of back pain and to take care of your back. I was amazed at how pleasant the entire course was. I looked forward everyday to waking up to my 20 minutes with Marek!

    No matter what stage you are in with a back issue you can do this series of movements. It is adaptable and appropriate for anyone. I know you don’t like to exercise, but this has nothing to do with normal “exercise”. It is more about finding comfort with moving.

    Marek is a wonderful teacher who has a gift for talking about the body in a way that is easily understood. You can feel he is a really good person and wants to help. He is kind but also efficient and does not waste time. It helped me so much to understand what I was doing to aggravate my back and how I could change that. I learned and improved more than I thought possible during this course!

     

    Diane Taylor

    Great blending of therapeutic modalities.

     

    Very valuable tool for anyone with chronic back pain. This is not a 21-day miracle cure, but a sound, sensible, practical, relaxing and focused program that you can do forever and adapt to your own needs and pain level. Very informative and great blending of therapeutic modalities.

     

    Marjorie

    About Our Methodology

    The program provides:

     

    •  Remedies for back pain & sciatica
    • A simple home program that will set you up for success without any special props or equipment
    • Increased flexibility and strength of critical postural muscles
    • No-nonsense knowledge of what to do and what to avoid to alleviate pain and recover from injury fast
    • Strategies for dealing with setbacks and flare-ups
    • Prevention of back injuries and pain
    • Relaxation of muscle tension and tightness
    • Relief of trigger points, muscle knots, and spasms
    • Improved posture
    • Restoration of ease and comfort in everyday activities
    • Ergonomic home/work-station, including computer desk evaluation and guidance on improving your posture and body mechanics
     

    To maximize the benefits you can receive from our work, we’ve synthesized multiple successful and practical techniques for the treatment and prevention of low back pain, drawing from:

    • Modern, evidence-based physical therapy and rehabilitation medicine.
    • The back pain treatment protocol of Hans Kraus, MD, who is considered one of the fathers of physiatry and sports medicine—a pioneer of trigger point therapy and the back pain doctor of President John F. Kennedy. We will include and perfect his exercise protocol taught to more than 300,000 people worldwide.
    • The theory and practice of Dr. Moshe Feldenkrais. His movement-based approach to learning, the Feldenkrais Method®, provides an unparalleled understanding of the role and function of the skeleton, muscles, and nervous system of the human body. Practitioners learn to navigate their environment, from using gravity and dynamic interactions with the ground and supportive surfaces to implementing the physics of movement and supportive mind-body connection based on the integration of movement, thinking, sensing, and feeling.
    • The science of habits and change.
    • Mindfulness training, Buddhist psychology, and teachings.

    About Marek Wyszynski, PT, GCFP

    Marek is President and Clinical Director of Physical Therapy and Feldenkrais® NYC, and a member of the Hospital for Special Surgery Rehabilitation Network. He is a co-founder of the Feldenkrais Foundation and the Feldenkrais Institute of New York and has worked with Dr. Hans Kraus as head of rehabilitation for The New York Pain Treatment Program at Lenox Hill Hospital.

    Marek has 30 years of experience working with people suffering from pain and orthopedic neurological problems. He has also trained athletes and performing artists. Marek has published articles in medical journals (Journal of Back and Musculoskeletal Rehabilitation, Pain Practitioner) and leads continuing education courses explicitly designed to bridge the complementary worlds of Physical Therapy and the Feldenkrais Method®. He is a former national champion of Poland and individual bronze and team silver medalist of the 2019 Fencing Veteran’s World Championships.

    Marek Wyszynski is an amazing healer and teacher. He has helped me on several occasions.

    Steven R.
    18 Nov 2020
    Marek Wyszynski, Feldenkrais practitioner and physiotherapist

    Marek's years of clinical experience

    Online Zoom sessions (private, classes, and workshops) held in 2021

    Total ZOOM session participants in 2021

    97% of participants felt better after the course

    You will feel better and can make corrections to improve whatever it is you choose to work on.

     

    I have not taken anything similar. But I can say that it is interesting how the 21 days exercises align with the in-person sessions.

    […] The movements are not big movements like aerobics but more like a study in how many parts of the body’s frame and muscles are involved in a single movement. There are also some anatomy lessons which truly help to expand how I think about each movement we are studying.

    Finally, all of this thought and awareness contributes to a sense of oh, this feels different now, when walking and moving about in daily life.

    You will feel better and can make corrections to improve whatever it is you choose to work on, for me, my gait.

     

    Lisa M.

    This is a wonderful program.

     

    I loved that it was at 8:30 every morning for 21 consecutive days. It was a good time of day to get started. The fifteen-minute session was perfect. Being able to go back and review and do the exercises at my own pace, and as often as I was able, was wonderful. Marek, Kasia and their entire team were always there for encouragement.

    […] This is a wonderful program. If you have pain or discomfort you could be surprised at how much easier moving will be if you. Open your mind to the interrelationships of mind and body — and do the exercises.

     

    Resa Tylim

    It HAS to help, whatever your problem or even if you have no problem.

     

    I’ve never participated in another program like this. It combined technical information with a philosophical approach to improvement and healing, all done in a most lovely manner. The medium is the message.

    This program is a unique combination of physical, mental, and emotional learning. It HAS to help, whatever your problem or even if you have no problem.

     

    Judy

    Nothing to lose and so much to gain by taking this course.

     

    No matter what shape you are in or what problems you have, you have nothing to lose and so much to gain by taking this course. The exercises are easy, logical and build on each other, so that within a couple of weeks you will have positive results.

    Moreover, you will learn a great deal about the human body in general and your body in particular. This is not a typical exercises program but an education in awareness through movement.

     

    Jenifer Marx

    A great way to get my day started!

     

    […] It was just great. Although I attended every single session in “real time”, it is a huge plus to be able to have access to each of the sessions through the links that you made available to class participants.

    I have already begun “attending” the course all over again — continuing to tune in each morning at 8:30, just as I did for the original series. It is a great way to get my day started !

     

    Barbara Britton

    Take back your back

    If you’ve ever experienced back pain, then you know how much control it can claim over your life. Regain that control—or make sure you keep it—by learning to work with your body, so you don’t have to fight the pain.

    FAQs

    Can I do the exercises on the bed, or do I have to get down on the floor?
    It is optimal to do these movements on a carpeted floor or blanket. However, if transfer to and from the floor is too difficult, you can do these exercises on your bed.
    What kind of mat is best for these exercises?

    Please use a comfortable mat or a blanket. A yoga mat may be too thin, but you can place a blanket over it to make it softer. The mat needs to allow for sliding of the legs easily. Too much friction will restrict movement.

    What should I wear?

    Loose, comfortable, and warm clothing.

    Should I do the exercises when I am in pain, or should I wait until the pain is gone?
    This program is appropriate for people in pain, but do not do anything that feels unpleasant or increases the pain.
    What should I do if a particular movement or position hurts?
    Stop. Do not persist in moving in the same way. Rest. Try moving smaller and slower, making sure you’re breathing. If the discomfort continues with the same intensity, stay in a position, breathe easily, and “do” the movement in your imagination. Picture yourself doing it without pain, easily, joyfully.
    Do I have to do all 21 days of the course?
    The program is designed for continuous practice. You will get the most benefit if you do all 21 days sequentially. You will receive a link to the recording to make up missed sessions.
    What if I cannot attend a session?
    No worries! We’ve got you covered. All of our group sessions are recorded, and you will receive the recordings on the same day for daily practice.

    Please try to follow the recording of the missed session on the same day.

    Do I need to be present for all the live sessions?

    We encourage you to participate inlive sessions. Marek will be sharing many valuable tips and useful information in addition to exercise guidance. It is the best way to stay motivated and engaged in the process. However, we understand it may not be possible for you to join every single day. The recording of each session will be available on the platform, so that you can make up what you missed.

    Will a recording be available to us?

    Yes, you will receive the recording of each daily session in your inbox on the same day.

    Can I do the exercises more than once a day?
    Yes. In fact, we encourage our clients to do 2 sessions of exercises each day, especially when you are dealing with pain.
    How long does it take to do the daily exercise program?
    Once you become familiar and comfortable with all the exercises, it should not take more than 30 minutes to complete the whole program.
    When and where will my 6 individual sessions take place?

    Your Six Individual Sessions will take place through Zoom or in our Chelsea office.

    We will contact you to schedule your Initial Assessment session with Marek Wyszynski PT, GCFP, and the remaining five Feldenkrais sessions will be with one of our experienced Feldenkrais practitioners.

    You have up to six months to schedule your sessions.

    88% of participants said the program was much better than they expected

    I can’t imagine a better program. It was brilliant, succinct, and persuasive.

     

    Besides your remarkable Feldenkrais zoom classes I haven’t taken other programs, but this one was wonderful. Its daily-ness was great, the fact that it was early every morning and not too long, so the habit of it was part of my day. I keep being surprised at how little I know about how my body works, so every day I learned new things about the amazing way we’re constructed.

    Breathing relaxes and centers me and very simple movements have a deep effect: after a week and a half of the program, without knowing how or why, my very tight neck and shoulders suddenly didn’t bother me anymore: they were loosened. More than anything, I began to learn to soften my whole being.

    I can’t imagine a better program. It was brilliant, succinct, and persuasive. The proof of its effectiveness is that I have not missed a day of practice since the program ended.

    I would say, do it! It is so thoughtfully constructed; it began every day well. The simplicity of the exercises, the mini-course in physical anatomy, the fact that you have a set of exercises that can take no more than 15 minutes, and have a chance to learn how to soften everything, muscles, effort, thoughts. It’s great.

     

    Ann S.

    Super well-organized end to end.

     

    I can’t say that enough. Incredible teamwork from the first touch point to the last day – digital and face to face. The entire team’s effort was clear. And you were on time (early) every day. That is important to me.

    [The content] was so well thought through. The structure of the first session, and then each daily struck a perfect balance of theory, explanation and practicum. We need to know WHY, not just WHAT, and this program did it. George, the anatomical applications and the slides were great.

    It is incredibly difficult to break through with anything physical related, and even harder in a group setting. The way Marek lectured, spoke and cued were fantastic. I can’t deny that the “calmness” factor was very valuable both in the lectures and in the YouTube videos.

    It was clear you had worked on this for a long time. That it was not thrown together to merely drive revenue. But your business sense is terrific in this program and the directed offers immediately ready on the last day. Very well done.

     

    Colette Levy

    Are you ready?

    Step into a healthier life by learning to take care of what supports you every single day: your spine. We are here to support you on your journey.