Explore every episode of the podcast Well-Aware Podcast with Jill Wigmore-Welsh MSc HCPC Feldenkrais

This lesson was recorded in 2021 with a client in mind.

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/)  

This is a very interesting introduction and in two parts

Remember no lessons are meant to be a treatment

Simply play and explore.

 

There are two lessons here, with a break point at around 20 minutes.

 

Let me know what you discover!

 

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

This lesson has been recorded with a person in mind.

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 

In this episode of the Well-Aware Podcast, Jill Wigmore-Welsh explores how movement awareness can improve bone health, stability and everyday confidence.

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.

 

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/)  

Today someone asked me what is meant to be 'embodied' to practice work to improve 'embodiment.

 

As a Physiotherapist and Psychologist sometimes I use words and phrases and forget that someone might not have a concept on the meaning.

So, here I'm attempting to give a simple explanation, with examples on how we used to appraise for 'embodied skills' years ago, and how things have changed.

 

Let me know is any of this resonates.

 

Many people have problems with Osteoporosis, and as Founder of OsteoProSisters I'm frequently asked to answer questions.

Here are 5 commonly asked questions and answers.

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/)  

Remember is you are based in the UK you can book a free 20 minute review appointment to discuss options. Here is the link 

 

FAQ 1 : “If my DEXA scan is ‘okay’, do I still need to worry about fractures?”

FAQ 2 : “What are the earliest signs my bones might be getting weaker?”

FAQ 3: “What’s the single most effective exercise for bone health after 50?”

FAQ 4 : “Should I take calcium and vitamin D?”

FAQ 5 “What are the biggest ‘bone thieves’ after 50?”

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 can also use the introduction and three short lessons for your own learning and explorations.

The recording includes:

A16 minute Introduction: from 0 to around 16 minutes

A 16 minute Lesson 1 Rolling to Sitting (start): From 16.30 minutes to 33 minutes

An 8 minute Lesson 2 Non-Dominant Hand : From 33 minutes to 41 minutes

A 13 minute Lesson 3 Step in, Step out, Step over: From 41 minutes to 54 minutes

 

Here is how the presentation was introduced:

Better Bones - The Anatomy of Movement

How Form Follows Function: What Astronauts, Wolves and Antifragility Teach Us (12th January)

Explore how lifespan bone strength is shaped by movement, gravity, and challenge—in this engaging and interactive session led by Jill Wigmore-Welsh MSc HCPC, CEO & Healthy Bone-Span Expert at OsteoProSisters.

You’ll discover:

• How 1970s Spacelab research changed everything- the dramatic impact of gravity on bone health
• Why Wolves matter—the physiological law bones follow at every age
• How bones respond to life’s pressures - fragile systems break down, antifragile ones grow stronger—even in the face of stress and uncertainty

Join us for a friendly, interactive session designed for all abilities.

Take away a clearer understanding of the relationship between gravity, bones, antifragility and simple strategies you can start using every day to future-proof your frame and move with confidence for life.

 

If you want to send me a message to update how you got on, you can email me through my website:

EMAIL: 

 

This podcast is following up on a BBC Radio program question they asked me to address and I recorded this afterwards. The podcast briefly outlines why it is important to have a digital detox. 

 

If it's not something that you've come across before then have a listen in and consider trying it out every now and again. If you have a family you can maybe have one evening a week where you set aside an extra hour and put in place a digital detox for the whole family.

 

It's a bit radical maybe to consider switching off the internet, switching off your phones and screens etc and finding other things to do. It's a great opportunity to read books, have conversations, catch up and have a family meal and also to spend time literally relaxing without the pressure of our never-ending system of screens.

 

Have a listening you might learn something and you might be interested in trying something out at home have a great day 

love you J xx

This podcast today introduces you to a wonderful new development. I’m moving back to London to provide hands-on lessons (the traditional Feldenkrais method, called “functional integration”). In my work, I call them neuroclarity lessons. Because I'm also a coach, hypnotherapist, advanced practice physiotherapist, etc, the work that I do may mean you have a complex or catastrophic injury that you need help with.

2025 is a fascinating time for me, and I hope you pick up the excitement in my voice. I've been unable to work freely and have time available to myself for nearly the last 40 years. Those of you who have children will understand the constraints that that can impose.  On top of that, I also had four Border Collies, and I'll tell you more about that in this Podcast episode.

However, for now, I hope you pick up the excitement and enthusiasm in my voice as I look forward to seeing you in person in London UK and helping you.

As always, you can contact me through my podcast, send me a message, or, if you search for my name, Jill Wigmore-Welsh, on the internet, you'll easily find my website and can send me a message or book a half-hour session to discuss any problems you have.

A 30-minute chat won't solve your problems, but it will let us meet face-to-face and talk to see whether I can help you and what that would entail. I love you all and hope to speak to you and meet you one day

Xx J

Based in the UK, I'm often asked to go onto BBC Radio to answer questions listeners have raise about sleep or dreams. Invariably I create a series of notes before the broadcast and only a small amount goes out on air. 

Instead of letting this information sit in a folder, I thought " I wonder whether this question might be one more people have?". 

This question was "Why do we remember strange events that took place in our dreams?

Apparently listeners phoned in and gave some quite extraordinarily 'weird' accounts of activities in their dreams !

When I went on air I wanted to answer the question, in a sensible evidence based way.

Hope you enjoy this episode and as always do let me know your thoughts.

 

My online practice help with your sleep is www.HowToSleepBetterClinic.com If you have trouble sleeping you can been a 30 minute consultation online.

xxx J

 

This recording has been created to accompany a presentation to introduce listeners to

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/)  

Better Bones: The Anatomy of Movement Hidden Bones, Strong Foundations, and Steady Steps

When I shared:

• How our “invisible” bones and posture quietly support balance and wellbeing

• The surprising power of your calf muscles—the “second heart”—for strong movement and healthy circulation

• Simple, science-backed strategies to help you move well and build better bones, every day.

Due to time constraints I recorded 3 short lessons to serve as an introduction to Body Sensing and Movement Awareness (BSMA) and it's application to bone health and circulation. 

The recording is in total around an hour, however this is divided into:

Lesson 1 Your Feet in Contact With the Earth ( stops at around 27 minutes) 

Lesson 2 Wake Your Feet for Walking (From 27 minutes to around 50 minutes)

Lesson 3 Axis Flow Like a Fish (From around 50 minutes to 70 minutes) 

 

During the recording I make reference to some diagrams used in the presentation, which are not yet available for general viewing.

 

Enjoy xxxx Jill WW

A re-release from 2017 but still valid. I've worked with people with CRPS since the early 1980's If you want to discuss treatment options to help book a conversation  Check out my website there is a page about specialist help for persistent and complex pain conditions I work with https://jillwigmore-welsh.com/specialist-chronic-pain   Complex Regional Pain Syndrome, CRPS Chronic Pain, Early Stages Treatment in Reading, London and UK wide via webcam  I'm in the UK and provide holistic evidence informed treatment in the UK and for UK registered residents but who travel all around the world.  I also provide movement lessons around the world, these are educational and not therapeutic, they provide you with tools to begin safely and kindly reconnecting with your body. If you have CRPS you are welcome to contact me for help, I am particularly interested in working with neurodivergent individuals interested in lifestyle and behaviour change, neuroscience, improving sleep, reducing inflammation, managing anxiety, and improving quality of life. If you found this helpful please buy me a coffee! it helps fund the work I do.

A re-release from 2017 but still valid. This one addresses CRPS and children, it's always distressing when children develop CRPS and I've seen many with very limiting problems.   I've first worked with people with CRPS in the early 1980's when it was called RSD, reflex sympathetic dystrophy, and the key to my success then, and now, isn't just the evidence and approach I take, but my ability to create a really strong therapeutic alliance with my clients, and nowhere is that more important than when working with children.   If you want to discuss treatment options to help book a conversation  Check out my website there is a page about specialist help for persistent and complex pain conditions I work with https://jillwigmore-welsh.com/specialist-chronic-pain   Complex Regional Pain Syndrome, CRPS Chronic Pain & Body Image Treatment in Reading, London and UK wide via webcam  I'm in the UK and provide treatment in the UK and for UK registered residents but who travel all around the world.  I also provide movement lessons around the world, these are educational and not therapeutic, they provide you with tools to begin safely and kindly reconnecting with your body. If you have CRPS you are welcome to contact me for help, I am particularly interested in working with neurodivergent individuals interested in lifestyle and behaviour change, neuroscience, improving sleep, reducing inflammation, managing anxiety, and improving quality of life. If you found this helpful please buy me a coffee! it helps fund what I do.

A re-release from 2017 but still valid. I've worked with people with CRPS since the early 1980's If you want to discuss treatment options to help book a conversation  Check out my website there is a page about specialist help for persistent and complex pain conditions I work with https://jillwigmore-welsh.com/specialist-chronic-pain   Complex Regional Pain Syndrome, CRPS Chronic Pain & Choosing a Practitioner Treatment in Reading, London and UK wide via webcam  I'm in the UK and provide treatment in the UK and for UK registered residents but who travel all around the world.  I also provide movement lessons around the world, these are educational and not therapeutic, they provide you with tools to begin safely and kindly reconnecting with your body. If you have CRPS you are welcome to contact me for help, I am particularly interested in working with neurodivergent individuals interested in lifestyle and behaviour change, neuroscience, improving sleep, reducing inflammation, managing anxiety, and improving quality of life. If you found this helpful, please buy me a coffee! it helps fund what I do.

A re-release from 2017 but still valid. I've worked with people with CRPS since the early 1980's If you want to discuss treatment options to help book a conversation  Check out my website there is a page about specialist help for persistent and complex pain conditions I work with https://jillwigmore-welsh.com/specialist-chronic-pain   Complex Regional Pain Syndrome, CRPS Chronic Pain & Body Image Treatment in Reading, London and UK wide via webcam  I'm in the UK and provide treatment in the UK and for UK registered residents but who travel all around the world.  I also provide movement lessons around the world, these are educational and not therapeutic, they provide you with tools to begin safely and kindly reconnecting with your body. If you have CRPS you are welcome to contact me for help, I am particularly interested in working with neurodivergent individuals interested in lifestyle and behaviour change, neuroscience, improving sleep, reducing inflammation, managing anxiety, and improving quality of life.    When you have CRPS, or Chronic Pain your body image will be different from the way it was before you began having problems   So what is Body Image?   Body image is the perception you have of your physical self.   This podcast introduces key aspects of body image.   Redevelopment of your body image is a very important and all rehabilitation and recovery programs include improving body image because body image is important for day to day self use. If this helps please buy me a coffee! it helps fund what I do  

Hello, I'm Jill Wigmore-Welsh MSc MCSP HCPC FRSPH 

Bone Health, Osteoporosis, Trauma Recovery and Longevity

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/)  

This short lesson is to accompanies a 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 short 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/

This podcast was recorded in 2009 and was a very early podcast episode created for a friend, Anthony, who had severe insomnia. He was due to travel for demanding business and was extremely anxious and unable to sleep more than  2or 3 hours a night.

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

 

Hello, I'm Jill Wigmore-Welsh MSc MCSP HCPC FRSPH 

Bone Health, Osteoporosis, Trauma Recovery and Longevity

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/