Monthly Archives: July 2013

Body Flexion in Alexander Technique

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Body Flexion – Used When Fishing

 

The term ‘Monkey Position‘ is used in the Alexander Technique to describe a way of bending forwards by flexing the body, bending the knees and folding at the hip joints so that the spine can continue to lengthen rather than curl and shorten. It’s a great way to bend forwards, whilst making sure we protect our backs.

 
Some people feel awkward using this ‘new’ movement but they don’t realize that they already use something like it during many of their activities – for instance as they flex their bodies in order to sit and stand, or bend over to put shoes on and off. In Western society where we use chairs so much of the time, many of us forget that we can use the big hinge of our hip joints to fold – and then wonder why they gradually stiffen up.
 
In AT lessons, we aim to make this flexing movement more refined and more conscious, so that we can avoid just curling forwards using tension and contraction, which puts strain on our spines – and squashes our internal organs!
 
I was going for a walk with friends and we went to Walton on the Naze where we watched a man fishing over the side of the pier. I just happened to photograph him as he went to arrange his fishing gear and he quite naturally bent his knees and flexed his hip joints, using a deep ‘Monkey’ like movement to bend forwards. I have no idea if he has ever had any AT lessons…
 
 
Fisherman using monkey movement 27-07-2013.jpg
Learn by People Watching
 
I find it fascinating to observe people (in a friendly and non-invasive way) during their everyday activities. It can help us understand more about our own body-use and habits when we see how other people move and use their bodies. The fisherman looks completely comfortable using this flexing movement whilst keeping a lengthened spine and for people who find it strange to bend over in this ‘new’ way, it can help to see others using it in their everyday lives. Cricket, tennis and golf fans, plus anyone who has seen young children bend over, can see this type of movement being used over and over again! 
 
So what do you notice and what can you learn about your own habits, when you watch people around you – do you sit and move around like the people you can see?  If you keep your eyes open and discretely observe others when you are out and about, you will learn a lot about how we all use our bodies. You will see some easy and natural movements being made with poise and you will also see many awkward, unhelpful ways of moving and sitting. Can you get more of a sense of how your various habits of use and mis-use might impact on your own body? 
 
Learning from others in this way also makes activities such as sitting in meetings or travelling on public transport, far more interesting!  If we are attentive and think about how we move and what we are doing, we can learn so much about our own use when we see it mirrored in other people. 

Grow Taller Using the Alexander Technique

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‘I was taller after my Alexander lesson!’


This has been said by many pupils over the years and indeed people often do ‘grow taller’ in AT lessons, as a result of undoing the tension that compresses them, pulls them down and ultimately shortens their stature. When they stop pulling down, they can begin to assume their full height.

Our habits of contracting and shrinking into ourselves develop as we express our attitudes and emotions. Thought patterns are very often expressed in the language we use with terms such as ‘getting down to work’ and thinking we need to put our ‘nose to the grindstone’ as we deal with ‘weighty issues’ imply that work requires intensity (in-tense-ity) and a rather heavy-handed approach in order for us to be able to function well. But is this really true?

We also talk of avoiding trouble by ‘keeping our heads down’ and we avoid difficulties by ‘burying one’s head in the sand’. We can feel ‘down hearted’ or ‘down on my luck’….. and so on. Just reading all these idioms which include a ‘down’ concept encourages a heavy and somewhat negative feeling in me! Does the same happen when you read them?

How different my internal experience is if I think in terms of people being ‘poised and ready for action’, alert, aware and focussed so we can work well and ‘lighten the load’. How much nicer to feel ‘upbeat’ and ‘buoyant’ so that we are able to ‘think tall’ and ‘rise above our difficulties’. 

When I asked a pupil recently how her week had been she replied ‘ oh, up and down’ and when I enquired if she meant emotionally or physically she realised that she had meant both and saw how her varying emotions had been expressed by her body, which had been literally going up and down, so that she was shorter when she felt ‘low’ and was taller when her ‘mood lightened’. This is a very clear example of the mind and body acting as one unit, not as two separate parts of us.
Of course we can also contract down into ourselves as a result of an accident or illness and our habits can often add to this problem. I had a pupil who’d had a collapsed lung and he found it hard to maintain an expansive length in his body and he would ‘grow’ about 2 inches (5 cm) in his AT lesson. An important part of his learning was to find out how he could avoid contracting down again during his everyday life, so that his lungs had more chance to expand fully and continue the process of healing. 
Think Tall
I decided to Google the term ‘Think Tall’ and came upon an interesting piece of research by Cornell University that showed people who feel powerful tend to perceive themselves as being taller than they really are.  The research also suggested that people tend to think of tall people as more powerful than their shorter peers – who sometimes get called ‘The Small People’, with rather negative connotations . 
So what happens to us when we pull down and shorten ourselves? Do we unconsciously diminish ourselves and as a result feel less powerful? Or do we in fact shrink ourselves because we feel rather powerless and miserable? Probably both but we do not have to shrink for anyone!
But what happens when we change our habits and stop contracting down, allow ourselves to think ‘up’? Do we begin to feel more powerful as we expand into our true height again – or possibly find our full height for the very first time? Certainly one pupil gave a presentation for work and was consciously using the AT to help her. She was far less anxious than she had been on previous occasions and she was surprised to discover that she felt taller than usual at the end of it! Perhaps she found herself feeling more powerful than before?
By learning and using the Alexander Technique we can become more self-aware so that we can more easily answer questions such as these and have more skills to help ourselves maintain our full height – something that is also important as we get older. Even when life is tough, we can choose not to crumple but remain poised and balanced. And if you want to step into your power, think tall!