Category Archives: Health

Texting Gaming Posting and Text Neck

Do you spend hours at a time using your smart phone and tablet?

Do you also experience tension headaches and pain such as Text Neck? Maybe back pain and RSI? If so you need to become aware of just how you are using your body whilst using these technological gizmos. Some people become addicted to using them so it would be good to acknowledge just how much time you spend on them, all the time developing habits that will impact on your body and possibly damage your health in the process.

‘Skellyphone’ is my name for this imaginative mural

I love this wall painting in Finsbury Park! It seems to suggest that the person doesn’t even know they are alive, they are so engrossed by the smart phone. The whole energy of the image is down, down, down – in much the way that real phone users sit – even the mouth is down. So that heavy head is off balance and compressing the cervical vertebrae and other parts of the spine so would be likely, in a real person, to result in neck and postural problems. Many, many people are seeking help for painful necks and shoulders that have developed because of the over-use and mis-use of smart phones and other gizmos..

Do you worry about kids ruining their posture through over-use of phones?

If you read my previous posts about Text Neck and how it has been found in children as young as 7 years old, you can see just how heavy our heads are and how neck and tension problems can arise, particularly when the sort of posture Skellyphone is displaying becomes habitual. Don’t let texting become a pain in the neck – we can learn how to do it differently!

We CAN have a Smart Posture to go with our Smart Phone!

The more aware we can be of our tendency to sink and contract down into ourselves when we use phones and other technology, the more likely we will be to be able to change our habits so that we look after our bodies. We can learn how to use them in ways that help us to maintain (or regain) our poise, avoiding tension and pain from developing. Phones are not heavy, yet we often let ourselves collapse down as we hold them as if they weigh a tonne!

Short video about how to avoid Text Neck: https://youtu.be/a2pOtg9qjQc

Overwork and Study Pressures Can Harm You

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Studying can damage you – if you mis-use yourself

Offices and performances have deadlines and exams get students working long hours. Some people will be damaging their health in the process. This has been understood for a long time. As Mary Wollstonecraft said in A Vindication of the Rights of Woman 1792, ‘People of genius have, very frequently, impaired their constitutions by study or careless inattention to their health’

People still pressure themselves into over-working intensely (in-tense-ly – get it? ) at the expense of their health, whether it is reaching deadlines for the boss, feeling stressed, aiming for high scores in exams, over-practising on a musical instrument, or pushing themselves way beyond their natural limits in dance or sports. The end gaining ‘no pain no gain’ attitude has, unfortunately, led to many injuries over the years, which so often stop the person working or performing altogether. We don’t need to do that. How much better when we pace ourselves and are mindful of how we are using our bodies, particularly under stress.

Be mindful of your habits and how much tension you put into your mouse hand

Are you aware of how much tension you put into your mouse hand and do you keep working without a rest, despite RSI pain developing and making life miserable? This does not serve you – stop such habits now, before they stop you working! Many people set their equipment up well but do not notice how they actually use them. Do you tense yourself as you anticipate using the keyboard and ‘getting down to work‘? This downward energy will restrict your hands and arm use and such compression often results in neck and back pain.

Become aware not just of what you are doing but how you are doing it. Be mindful of your habits and allow your hands to move towards the keyboard and mouse softly and freely, without any reaction of tensing up. Keep reminding yourself not to tighten as you work and take frequent little breaks to free up your hands, arms and back again. This will also clear your mind and help you work better. This is easier to do with the help of an AT teacher.

Don’t mindlessly ‘Keep going until it’s finished’, without taking breaks

It is a common story that new AT pupils tell me as they describe why they have come for Alexander lessons ~ ‘I felt I had to keep going because ‘it’ was so important and then I got headaches / RSI / hurt my back / got ill / strained a muscle’… Many people raise their blood pressure levels because of stress and overwork and that driven ‘nose to the grindstone‘ attitude towards work, usually distorts our posture and impacts on our general health.

If we thrust our neck out to look at books, phones and screens, we collapse the chest and our (heavy) head gets pulled forwards and down. The neck is constantly held out in front of the torso, so that it gets more and more tense as it tries to hold up the weight of the head without proper support from the bony structure of the skeleton and back. The neck and head become out of alignment – typical of ‘Text Neck’! This distorts us and puts a lot of pressure on the neck vertebrae and the upper back so that Kyphosis develops, frequently resulting in damage and pain. It also pushes extra weight down into the arms and hands, making hand-use more difficult and restricted – very unhelpful if you want to make music, for instance.

‘The Scholar’ by Tapfuma Gusta

This fixed, pulled down posture has been beautifully portrayed in a sculpture, ‘The Scholar’ shown below, which was exhibited in Kirstenbosch Botanic Gardens, Cape Town. How familiar is that body-shape in those that study hard! You can see how the heavy weight of this man’s head has been dragging his body down; endless study giving him a wealth of knowledge perhaps, but at the expense of his physical well-being.

All Work and No Play Makes Jack a Dull Boy

Have you noticed how many words in English that are associated with work are descriptive of tension and a downward energy? We reflect that in our minds and bodies if we are not careful – but luckily we can learn to change this!

It helps us in many ways when we let ourselves lighten-up and allow our minds and bodies to change gear, to rest and play as well as work. As one pupil put it:

“When I use the semi-supine rest procedure in the office at lunchtime, it means I have a clearer head when I re-start work and I get less back pain”

Use the Alexander Technique to Help You Get Stronger

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TV’s Trust Me I’m a Doctor – ‘How to get stronger in just a few weeks without going to the gym!’

In the first programme of a new TV series, Dr Michael Mosley demonstrated novel ways to increase muscle strength in a few weeks, purely through performing everyday tasks such as washing up and hoovering differently – and he could almost have been showing us how to use Alexander Technique procedures during daily activities in order to become stronger and healthier! I really like this approach to exercise and it is one that I have worked on with some of my pupils. This is in addition to their standard Alexander lessons and we do not use a ‘set of exercises’. One big thing missing in the TV programme, as is so often the case, is that there was little mention as to how to perform these tasks, apart from a warning to ‘look after your back’. In the info available on the programme’s website, there are a few more instructions available but they could be refined and extended, to great advantage.

Deep Monkey for Picking Things Up and Cleaning Teeth

A partial squatting movement, or monkey position, was suggested by Mosley to use for both picking up shopping bags and for cleaning the teeth – both of which are standard applications of AT procedures. One difference was that Mosley used some deep squats repeatedly, in order to strengthen the leg and buttocks muscles. Unfortunately he twisted round towards the camera as he cleaned his teeth, which would not have helped his back – of course he wouldn’t usually have cameras in his bathroom, so perhaps he wouldn’t twist as he bent forwards. This twisting is the type of problem to look out for and the sort of thing that so easily creeps in when we perform tasks repeatedly, particularly if we are endgaining and just doing ‘x’ amount of repeats in order to ‘get stronger’. However, they are difficult to notice on our own ans our habits are so familiar to us. If an AT teacher can help us be mindful of how we perform such movements, this is a simple exercise to add in our our daily routine in order to maintain leg strength whilst incorporating the AT. How wonderful our language is! I’ve just realised that ‘incorporate‘ means to ‘take in’ and ‘embody‘ so yes, we want the AT to be embodied within us, so that we use it for everything we do.

Lunges Whilst Hoovering

I also teach people to use a lunge whilst doing tasks such as sweeping and hoovering but Mosley uses a much deeper lunge than usual, in order to increase leg strength. An important aspect of this movement to be aware of, is to keep the hips knees and ankles in line with each other, so that you avoid twisting them The programme website repeatedly states ‘do not let your knees go out in front of your toes’ and if you are unused to exercise this can be a good maxim to follow but make sure you do not lock in your hip and ankle joints plus over-use your thigh muscles in order to block the forward movement of your knees. However, if you are aware of your body-use, allowing your knees to ease out over your toes is no problem and this can help you to move more freely and to maintain a central balance over your feet.

Cleaning, Using Calf Raises

Rising up onto our toes to ‘demi-pointe‘ as ballet dancers call it, is another movement sometimes used in AT lessons, in order to explore our balance and the use of our feet and ankles. Many people have rather rigid ankles and rising up onto he toes can help free them up. As the TV programme suggests, this movement can be fed into daily activities when you want to reach up high or when drawing curtains for instance – Mosley demonstrated this whilst at a kitchen sink. It is easy to habitually lead with the hips when rising to the toes, which causes the back to arch, creating an imbalance throughout the whole body. This habit can be avoided which allows us to direct the movement so that the head leads and the whole body follows, rising up onto the toes whilst continuing to be in alignment. Balance will improve too.

Interestingly, a pupil brought an air-filled cushion to her AT lesson and told me that she has been using it like a wobble board and has been standing on it whilst washing up. That adds some fun and interest to a daily chore! What she noticed was that she has a habit of thrusting her pelvis forwards (like Mosley) in order to rest on the sink, which actually threw her off balance. When she thought through how she was moving, she allowed her head to lead her into the standing movement and was then able to stand on the wobble board using a small monkey position over the sink. This protected her back and allowed her to balance more easily.

Bicep Curls, Tricep Extensions, Deadlift and Oblique Twists

I haven’t used these in AT lessons unless someone has specifically
asked to explore such movements and sometimes this can be a useful thing to do, in order to learn how to avoid habits which could contribute to strains and other problems. I do often work with people to find a way for them to rotate their bodies with greater freedom and flexibility – this is a useful movement to make occasionally if you are desk-bound for several hours – and I have found it helps free me up as I am sitting writing this. Take extra care if you want to include weights whilst rotating, as Mosley suggests! Strenuous twists holding weights could be a quick route through to hurting your back…

Wall Press-ups

This is another movement which has been explored by my students quite frequently in

Alexander lessons and it can be performed quite easily. The most important thing to think about from an Alexander Technique perspective, is to keep noticing your body-use and not get caught up in endgaining in order to just do lots of press-ups. As soon as our attention wavers from thinking about the means whereby we are performing such a movement all sorts of mis-use can start coming into play – the neck can become contracted, the lower back can start arching, the jaw can tighten and a load of unhelpful tension can build up – which is not strength, just tension.

I love working with people in order to explore how to use the Alexander Technique to underpin and enhance their movements. Yes the AT can help us be calm and quietly balanced as we sit, stand and lie down and it can also help us free up so we are more dynamic, moveable and even stronger without having to pump iron!

Bend Your Knees When You Cough and Sneeze!

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It’s the Time for Coughs and Sneezes!

An osteopath told me that some patients come to her because they have hurt their backs when sneezing and coughing. So, as winter arrives, yet more people may find their way to her door, unless they find a way of avoiding this problem to begin with. One way to help ourselves is through looking after our backs by having Alexander Technique lessons and being more mindful of how we use our bodies during everyday activities – even when coughing and sneezing!

One of the main reasons that we can hurt our backs when coughing, is that if we habitually hold ourselves in a fixed manner with contracted, tense back muscles, this tightness will be increased by the strong spasms of coughing and sneezing, which will obviously be more exaggerated if you have a long bout of coughing. The lower back in the lumbar region can be particularly vulnerable and the jolting can jar the spine or strain the muscles, sometimes even damaging an intervertebral disc, causing great pain. There can also be a problem for people with hypermobility, as they can sometimes dislocate their joints if their body gets jolted strongly.

Protect Your Back

If we anticipate these sorts of problem, we can cough and sneeze with some awareness and protect our backs. If we are standing we can unlock our hips, knees and ankles so that they can bend a little and, ideally, allow the back to continue lengthening even whilst we cough. Take care to align your hips, knees and ankles so that your knees move forwards and outwards over your toes without twisting.

If you have had some AT lessons, you can remind yourself to use a small (and moveable) monkey position when coughing. If we are sitting, we can free the hip joints and let our bodies angle slightly forwards from the hips, so that the torso is freer to move around as it needs to.

This allows our muscles to respond more with more elasticity but with direction so that there is a centredness within the coughing and this allows our ribs to expand and contract more easily with the spasms. In this way, the jolts can be softened and ripple through us, rather than straining us. As I have personally found, this way of sneezing and coughing can also be helpful for people after having abdominal surgery, possibly with the addition of holding the abdomen during the sneeze, to give the muscles more support.

Let the Tension Go Again

Importantly, let the tension go again after coughing and allow your chest to uncurl and open up again. If you forget to do this, the tension and inevitable pulling down that takes place when coughing will just go on building up. If you can lie down in semi-supine afterwards that can help enormously but sometimes it is hard to lie down horizontally if you have a bad cough. In which case, make sure your back (and head?) has good support and spend a few minutes encouraging your chest and back to free up again, just as you would if you were practising the lying down procedure.

The more able you are to have a free neck and back, the more resilient your muscles will be and the more efficient the coughs can be too. Even if you have not had Alexander Lessons, you can help protect your back as you allow your legs, with their moveable hips, knees and ankles, to act as shock absorbers when you cough and work your way back to health.

Remember: Bend your knees when you cough and sneeze!

Avoid Developing Text Neck

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Text Neck is Painful – Avoid it!

It was good to see some research published last year by Dr Kenneth Hansraj, in which he demonstrated how damaging it can be for us to spend time dropping the head forwards in order to use a smart phone – which many people do for several hours a day. This habit can result in people developing a condition called ‘Text neck’ and this is something that Alexander Teachers and other practitioners are seeing in increasing numbers, as people want help with reducing pain and discomfort.

The problem of text neck comes about because of the weight of our heads and the manner in which we use our bodies to support it or, most likely, do not support it efficiently.

I took this photo of some young men in London. They were all on their phones. All hunching over them in a variety of different ways. If you think about just how heavy those heads are, (see below) you can begin to sense how they drag on the neck muscles and compress the spine.

Symptoms of Text Neck:

Headaches,
Neck Pain,
Upper Back Pain
Shoulder Pain
Increased Curvature of the Spine

Add to this an increase in the number of people developing RSI and you can see that using smart phones can be a risky business, unless you are careful.

Our heads are surprisingly heavy

An adult’s head weighs between 10 – 12 lbs, or 4.5 – 5.0 kg. Human heads are heavy!. When I give someone their first Alexander lesson, I often ask them to hold a couple of weights that, together, weigh 8.8 lbs / 4 kgs and I explain that the weights almost certainly weigh less than their heads. Most people are really shocked!

When we have a neutral, upright poise, so that the head balances freely on the top vertebra, we do not notice the weight of the head much. However, when the head and neck are dropped forwards, as in the diagram below, we do begin to notice, and the impact of that big weight increases the more pulled down we are. When someone’s head is dropped forwards to an angle of 60 degrees, the weight seen by the spine is massively increased to 60 lbs. No wonder we begin to get neck, back and shoulder ache! If this misuse and position become a habit, then we begin to damage the cervical spine with an increased curvature, which can get fixed into a very hunched postural position.

Of course this sort of habit can also develop from performing other activities whilst dropping the head forwards and down – for instance when reading books, sewing, performing craft-work or computing – I take care to think about my body use when writing this, so that I avoid contracting down over the keyboard.

Have you thought about how you use your phone?

If you take note of your habits, you may be surprised by the amount of time you hunch down over your cell phone – the average is between 2 – 4 hours per day. Are you reading this Blog on your phone right now? How much tension are you using whilst phoning and texting?

Perhaps mobile phones are more of a problem than other activities, because they get taken around with people all the time and demand our attention incessantly – it is hard to escape them! Often they are work phones, so people can be stressed by being contacted by work when they want to relax, or by having work problems follow them around all day. When we are stressed, we tend to be more tense and contracted and this just exacerbates any problems we may have with the way we use ourselves whilst on the phone. This sort of thing also contributes to RSI.

How Do You Avoid a Painful Neck Developing?

You can probably begin to see that it is worth paying attention to your phone use, because once you are aware of your habits, you can choose to do things differently and begin to avoid building up problems for yourself.

The young man in this photo below demonstrates how we can use the Alexander Technique to be mindful of our body use and be seated in an easy but poised manner. Note how he brings the phone up towards his eyes so that he can read the screen without disturbing the balance of the head on his neck, which is able to remain lengthening in alignment with the rest of his spine. He could also text or play games in this position and could maintain this sort of body use if he were standing.

Sometimes I will work with people whilst they demonstrate how they use their mobile phone, as part of their AT lesson. This can be really helpful, as people often begin to notice habits they were totally unaware of and they are then able to be more mindful about their body use when they are out and about, texting, phoning and playing games.

As one pupil reported after starting AT lessons: “I’m more relaxed and don’t feel so dizzy as before and I have less neck pain”

Discover how to have fun on your phone, without feeling exhausted and achy afterwards!

Photo: STAT

Caring for the Carers

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Caring for the Carers with the Alexander Technique

This is Carers Week in the UK and it is great to draw people’s attention to the fact that carers very often get little support for what is often a lonely, stressful, challenging and exhausting activity. The Carers Week Website cites some research that shows that, as a result of their caring responsibilities, 84% of carers felt more stressed, 78% more anxious and 55% experienced depression (State of Caring 2015). It can be tough being a carer!

Some years ago I ran ‘Stress and Relaxation‘ and ‘Caring for the Carers‘ courses in Adult Education Colleges and I was made very aware of just how difficult a life it can be for carers and how isolated they can feel. Unfortunately, carers often spend so much time caring for others that they forget to look after themselves – or even feel that they have no right to look after themselves or have time off – and this can result in their getting exhausted, unable to cope, angry, resentful, anxious, depressed or ill. Back problems are also a frequent outcome from lifting inappropriately, or from experiencing high levels of stress and tension. None of which is good for the carer, or good for the person being cared for.

There are also many people who work in caring professions and locally, there are lots of charity workers who also tend to put other people and their needs first.

“It’s Selfish to Put Myself First” – NOT NECESSARILY!

Have you ever travelled by plane and listened to the Pre-flight Safety Instructions? If so, you will have heard that it is important to put your own oxygen mask on first, before putting one on anyone else who needs assistance. People accept that idea on a plane but are often less happy to think that way at home, even though the same dynamics are true in the rest of life – you will help others far better when you look after yourself and avoid putting yourself at risk or making yourself ill from overwork.

Sometimes that means putting yourself first, for a change.

So how can the Alexander Technique help?

The AT is a wonderful tool that you can use throughout your life. Once you have learned how to use the AT during your daily activities it can, for instance, help you to cope with stressful situations, calm yourself, reduce tension and avoid injuries.

The most obvious tool you can use is the Lying Down or Constructive Rest Procedure and this can quickly help you to unwind and rejuvenate yourself, so that you can proceed with the next part of the day’s activities from a calmer and more centred place in yourself. It is also great at helping you to reduce tension and back pain.

These women were learning how to use the active rest procedure in an Intro Workshop on International Women’s Day 2015.

Calm ~ Mindful ~ Unwinding ~ Centred ~ Freeing-up ~ Alert ~ Calm

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STOP and Count to Ten

There are many other less obvious ways in which the AT can help us cope with difficult situations. For instance, the old technique of ‘stop and count to 10‘ is familiar to many as a useful anger management technique. More subtle but similar, is the Alexander Technique use of inhibition. With this we learn to stop briefly in order to avoid rushing into a habitual reaction to something, so that we can more thoughtfully choose how we want to respond. (This process is a lot quicker than counting to 10!)

Inhibition can be applied to avoiding all sorts of habits, from tightening our neck muscles as we rise out of a chair, saying ‘no’ to shouting at someone, to reacting with tension as we begin to use a computer – or even in reaction to just thinking of using one. When we are aware, we can notice all sorts of habitual reactions to both the outside world and also to our own internal thoughts. Once we have noticed them, we can learn to have more choice about whether or not we react habitually, or choose to respond differently.

Stress

Some situations are extremely stressful and we may have little chance to change things. However, we do have some choice as to how we react to stress and this can be invaluable in helping all of us, not just carers, to cope with the difficulties and challenges that are in our lives. We can use the AT as we travel on crowded transport, deal with a screaming child or try to unwind after a day’s work… you name the stress and using the AT will probably help you with it.

For instance, a pupil told me that using the Alexander Technique helped her to remain calm, still and relaxed, when cooped up in the machine to have an MRI scan, despite having thought she would feel claustrophobic in it.

Once we learn the Alexander Technique, we can use the AT during all our activities, every day. In so doing we can feel less helpless in the face of stress, because we know we have a tool we can use to help ourselves and to take care of ourselves in many, many different situations.

Next Introductory Workshop is on 4 July

Lower Back Pain linked to Chimpanzee Spine Shape?

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Research Study

A BBC article discusses a Research Study by scientists from Scotland, Canada and Iceland which has been published in the journal BMC Evolutionary Biology, which suggests that some peoples’ lower back pain may be caused by the shape of their vertebrae.

When the scientists studied the skeletons of ancient humans, chimpanzees and orangutans they found that some human skeletons that showed evidence of intervertebral disc herniation, had vertebrae more similar in shape to chimps than to other humans without disc damage. Chimps do not walk with an upright stance as we do and the argument put forward by the researchers is that in some people, the evolutionary development of the spine contains “pathological vertebrae” which “may be less well adapted for walking upright”.

It may well be that some people are genetically more predisposed to having lower back pain than others but there seems to be little mention in the research paper of the impact of our body-use and habits of mis-use that contribute to back problems such as a ‘slipped disc’, other than saying that they appear to be caused by strain and stress on the pathological vertebrae which cannot support the downward compression, so cannot protect the discs. If some people do have spines that are more vulnerable to the sort of compression and distortion that contribute to having a ‘slipped disc’, then it is surely even more important that they learn to use their bodies in the most aligned and effective manner, in order to protect the discs and prevent their herniation.

Habitual Mis-use

When we curl over, the vertebrae and discs contract down on one side and can push the soft tissue of the discs so that they bulge out, or herniate. This is not just a problem for the lumbar region of the back but we can get slipped discs in the neck and other areas of the spine as well, if they are continually compressed with habitual mis-use, or as the result of an accident. This wooden dummy does not have vertebrae but the discs of wood representing the torso can be seen to be angled, narrowed and compressed on one side, just as the vertebrae and the discs between them would be.

Monkey Position

This research paper gives a new slant on F M Alexander’s concept of using ‘monkey position’ or ‘the position of mechanical advantage’ as he called it, which allows us to bend forwards from the hip joints, thus allowing the spine to remain lengthening – which protects the vertebrae and the intervertebral discs from compression and distortion. You can see in this photo which is illustrating ‘monkey position’ the wooden discs forming the body are more evenly spaced and opened out – if these were our vertebrae, you can see that this allows more space between them, which would not compress the discs in the same way as above.

Nature or Nurture?

This debate about the impact of our genetic inheritance and the impact of our learning throughout our lives will continue. I suggest that for most conditions, it is an interplay between both that we have to live and work with. Fortunately, most of us do have choices available to us about the way we live, use, mis-use or even abuse our bodies. As the BBC puts it ‘Back pain is a very common issue in humans’ – but many hours lost at work through back pain could be avoided, if people learned how to move differently, so that they protect their backs as they sit, walk and work throughout the day. It can be done, as the ATEAM Research Trial showed, which found that Alexander Technique lessons significantly reduced chronic lower back pain and was more effective than either massage or a Doctor’s exercise prescription.

Out and About with the Alexander Technique

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The Alexander Technique is far more than ‘relaxation’ or stress management, although it can help us in both ways. When we include using the Technique during our everyday activities, it can help us unwind and to avoid slipping back into habitual reactions that create tension, distortion and discomfort in our bodies.

If you keep being aware of your use during activity and regularly practice the lying down procedure, your body- use is likely to improve and your movements will tend to become more free and easy than they have been for some time. It really can increase your wellbeing, so why not reward yourself.

Some people say that they don’t have time to practice this procedure, which is sad. If they allowed the time to do this regularly, they would realise just how enjoyable it can be useful it is as we unwind and come back to ourselves and they would also see just how much we can learn about ourselves in the process. We often work better afterwards, too.

Lying down and working on ourselves can become like a safe haven to return to in the middle of our hectic lives – or when out enjoying yourself but back pain threatens to spoil the day.

The photo was taken in the New Forest, where this man suddenly lay down in semi-supine, right in the middle of the ride, to ease his back pain. He’d only had a couple of AT lessons and was not lying with the ideal height of support under his head, so his neck is still a bit contracted and arched – but we don’t have to be perfect, anyway! It was great to see the Lying Down Procedure being used so naturally – and in such a beautiful setting. It can only improve our health and the quality of our lives.

Now I shall lie down and work on myself……

Standing with Ease

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Standing with Ease Using the Alexander Technique

In Alexander lessons, we really can learn how to feel comfortable when we stand for long periods of time, rather than ending up with back pain.

When we allow ourselves to balance on our feet in a coordinated manner without bracing and locking our legs and backs, we can support the weight of our upper body whilst using far less effort. In so doing we reduce the downward pull of gravity – and we are less likely to sag.

I often used to have an aching lower back even when a child, as I trailed around shops or art galleries. Despite being trained in ballet, I still used to sink down into myself and put pressure into my lumbar spine. This would be worse when I was tired, or bored, or when I was trying to look shorter than I really was. Thankfully I changed these habits when I learned the AT, so I stopped getting that heavy back ache – and art galleries are far more enjoyable now!

This sinking down into oneself is graphically shown in a sculpture by Francesco Messina. Many people will just see a curvaceous young woman called Maria. I see a familiar, distorted pose, with the body’s weight mainly taken on Maria’s left foot, which throws her off balance and displaces her pelvis. Her weight is pushed down into the lumbar area of her back which over-arches (Lordosis) and cannot properly support her upper back and head. Her neck thrusts forwards and curves her upper back, making a pronounced ‘S’ shape (which could develop into Kyphosis)

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Maria Grazia by Francesco Messina – Lugano

This posture of sinking down onto one hip is frequently used, particularly by women. Standing on one foot may look non-threatening, even vulnerable and is sometimes thought of as feminine. ( But do women want to look vulnerable these days? )

If we just move briefly through this sort of off-balance position, little harm will be done – but if this is a habitual posture, we will probably end up with hip and lower back pain and problems such as Sciatica. By changing our habits in AT lessons, we can often avoid contributing to such conditions.

Maria Grazia by Francesco Messina 1967 front 10-08-2008.jpg

Sinking down on one hip, throws the body off balance

When we have to stand for long periods of time, as I have to as an Alexander teacher, it does make a huge difference to our general well-being to be able to stand freely and easily, sharing the body’s weight on both feet, with the head balanced on the neck, creating an alignment through the whole body from the ears right down to the ankle joints. In this way we can fine tune our balance, adjusting to even small changes in our body as we stand and move.

This balanced way of standing and using the body may be seen in the photo of an artist’s wooden model. I had fun trying to make it stand. It could only do so when everything was in alignment and balanced. It underlined for me just how much we as humans pull ourselves and our skeleton off balance with our poor body-use, so that our muscles have to work extra hard in order to let us stand up at all. When we are poised, our muscles work in a coordinated way and we balance more easily.

Alexander Technique for Women ?

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Why put on an Alexander Technique Workshop just for women?

Well, in the first place, some women just feel more comfortable attending this type of workshop if it is for women only and for some, their cultural background encourages them to attend classes in an all-female environment.

Also, women do have some specific issues such as wearing high heels, pregnancy and childbirth, all of which can be thought about within the context of the Alexander Technique. For instance, many women experience back pain during pregnancy, or as the result of their habits or wearing stilettos – all of these can compress the lower back, which can create an exaggerated lordosis, often leading to pain. By learning and using the Technique, which can help women use and carry their bodies differently, many such problems can often be alleviated.

Childbirth itself can be helped by using the Technique, as can carrying the baby once it is born – although this latter is (hopefully) not exclusively a woman’s activity! One pupil said this:

“I wanted to thank you for all that you taught me over the 9 months of my pregnancy. My weekly Alexander Technique lessons with you were so valuable and I feel contributed hugely to my healthy pregnancy and were so helpful in preparing for the birth”.

A lovely little sculpture I saw in South Africa shows a baby being played with whilst the mother lies in semi-supine position, in a similar manner to how one uses it in the Alexander Technique (although the angle the woman is holding her head would probably be modified in an AT lesson). Lying in this position offers people a chance to let their spines lengthen and for their nervous systems to quieten down and this is a procedure that people are encouraged to practice every day as part of learning the Alexander Technique. (We don’t usually lift babies above out heads during the constructive rest procedure though!)

This position can also be used more casually as in the sculpture, allowing parents an easy way to be in close relationship with baby, whilst looking after one,s back. Older babies will climb all over you but this can add to the joy – and your back is still being supported and protected.

Thumbnail image for Woman & Baby sculpture A .jpg

Andrew Gibson – Woman and Child ~ The Annexe, Kalk Bay S.A.

Would you like to find out more about the Alexander Technique?

Individual lessons ~ for both men and women ~ are available on a regular basis.

Next Workshop for Men and Women 25th April 2015