Successful ‘Stress? Take it Lying Down’ event

Stress? Take it Lying Down

We recently ran a very successful event for Alexander Technique Week 2018, the theme of which was ‘Stress? Take it Lying Down’. I am very grateful to The Old Church N16 as they kindly allowed me to use the premises for free, as we were fundraising for the local charity Safaplace. I also want to thank my colleague Jessamy Harvey, for all her help in setting up and running the event.

Over forty people enjoyed lying down in Semisupine! Photo: Nell Greenhill

The Church looked beautiful and very atmospheric with all the candles and low lighting! We were fortunate to have two speakers from Safaplace, Sarah Finke and Rose White who gave moving accounts about the formation of the charity and why it was set up in order to promote the positive mental health of schoolchildren.

I then described how the Alexander Technique can help us cope with stress as well as helping us be more poised and how the AT explores the mind-body relationship, helping us to unlearn habits we’ve developed that can interfere with the way our bodies need to work.

Caroline Sears followed with a talk about Alexander in Education and how the AT has been introduced into over 80 schools and colleges in the UK and in many institutions around the world, helping students handle exam and performance stresses, for instance.

Then it was lie-down time and The Old Church was full of quiet bodies as Natasha Broke talked people through the Active Rest procedure. Along with the teachers already mentioned, Daniela Sangiorgio and Thodoris Ziarkas joined us to give people a brief hands-on experience whilst lying down. All the teachers assisting on this event are registered with STAT and are alumni of LCATT, an AT teacher training course where I am a visiting teacher.

Six AT teachers gave mini taster sessions Photos: Nell Greenhill

Finally, we gave some mini taster hands-on turns to those that wished to explore the AT a little more and the bar was open for people to enjoy.

Many thanks to Janet Foster who looked after the door, the friends who ran the bar and helped out and Nell Greenhill for taking the photos – all of whom, like the AT teachers, offered their time and services for free.

Donations to Safaplace

I am pleased to say that we raised over £423 for Safaplace – thanks to the generosity of all the participants!

If you would like to read more about Safaplace and / or would like to donate to them, you can do so here: https://safaplace.org/

Alexander Technique Intro Courses

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* Six Week Course for Beginners & Returners

Mondays: 10 September- 15 October ~ 10.15am – 11.45am

Earlybird Fee by 20 August: £80 ~ Later Payment: £90

Hilary will be assisted by Jessamy Harvey MSTAT.

Complete beginners need to have attended an Intro Workshop or had a 1:1 lesson before joining this Course.

NEARLY FULL – please phone to see if places are available.

Small friendly group please enrol in advance – Further Info and Booking

Venue overlooking Clissold Park:

Clissold Park Tennis Pavilion

3 Queen Elizabeth’s Walk, Stoke Newington, N16 OBF

Clissold Park Tennis Pavilion

The Club Room has a lovely view over Runtzmere Lake and the woodland area by Queen Elizabeth’s Walk Gate.

Why I Trained as an Alexander Teacher

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The Ballet Years

I had lessons in classical ballet from the age of 5 and serious training began from the age of 11 when I became a boarder at the Royal Ballet School. It was sometimes wildly exciting and it was great to visit the Royal Opera House, sometimes sitting in the Royal Box during rehearsals! But life was very pressurised and quite stressful – I was put on diets to slim down and I acquired strains to my achilles and lower back, as I tried (too) hard to increase my flexibility. My body was always under examination and deemed to be lacking and, looking back, I can understand that it didn’t seem to belong to me. However, in my late teens I was accepted into the Sadler’s Wells Opera Ballet (now ENO) where I happily performed for a number of years. I met my opera-singer husband and first heard about the Alexander Technique there but sadly did not have AT lessons then as they would have helped me.

Hilary King performing with Sadlers Wells Opera, Welsh National Opera and BBC TV

Build-up of Stress

Rolling on some years, I gave up dancing so that I could be where my husband worked

(as women still tended to do back then). I had children, got divorced and then my ex moved abroad. I needed to re-train so I could earn some money. I studied for a degree majoring in Psychology and was in one of the last groups of people that were truly fortunate to be able to study for free.

The degree was hard to do as a mature student and single parent with 2 small children – then my mother died suddenly of a heart attack. Life had become extremely stressful and I was concerned that if I went on my health would deteriorate and I would end up like my mother.

Then I discovered that one of my Psychology lecturers, Peter Ribeaux, also taught the Alexander Technique at college, so I dived in and took AT lessons. I began to gain tools that I could use to calm myself down and clear my head. I studied better, got better marks and was less cranky with my long-suffering children. Learning and using the lying down procedure in particular helped transform me, as it gave me an immediate tool to help myself with. The AT work also helped me with my old back strain and I learned to listen to my body, ‘regaining’ it and discovering what it needed, rather than my just trying to make it perform for me – as I had been trained to do all through those ballet years.

Semi-Supine Emergency Kit!

I gained my degree – just missing a first – which was sad but also wonderful, as I’d not even had any A levels, because ballet dancers were not deemed to have brains in those days and we did not have that option at the RBS. I then explored the idea of training in dance therapy and did some psychotherapy training but finally decided to train as an Alexander teacher, because I was so impressed by the hugely beneficial changes that had come about in me through having AT lessons.

I commenced my training at the Ribeaux school and completed it at the North London Teacher Training Course run by Misha Magidov, qualifying in 1987. I have had many happy years of teaching and am very grateful that I’ve been able to work in such a wonderful discipline that helps me look after myself in both my my mind and body, as I teach others how to do the same.

Upcoming Workshop and Course

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GDPR and Privacy

With the introduction of new laws re Privacy and Data Protection, I have introduced an improved Privacy Policy and a basic version of it is now accessible on my website.

At the moment I am still refining this policy, along with information about Cookies and Terms and Conditions. This information will soon be completed and will also be available on my website.

You may read my Privacy Policy here.

Walk With Awareness on Slippery Paths

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Use the Alexander Technique While You Walk

Winter brings rain, fallen leaves, ice and sometimes snow on
the ground, which can make our footpaths very slippery and treacherous.

Icy Newington Green

You can see how quickly snow compacts into slippery ice, here on Newington Green – making it so easy to skid, slide and lose your balance, if you are not careful.

Observe Your Reactions and Walk Mindfully

How do you cope with slippery surfaces and paths? If you are aware, you can notice your reactions as you think of going out into the cold – do you start becoming tense at the mere thought of icy conditions? Perhaps you can say ‘no’ to bracing and choose not to do that, so that you can avoid building up unnecessary tension. Observe how you walk on slippery surfaces and experiment by relaxing and being thoughtful about how you move – and you may well experience a different, easier way of walking on slippery surfaces so you feel more secure and confident.

Try Ice Grippers on Your Boots

Adding ice grippers to your footwear is a practical aid to helping you cope with icy condititions. They make it much easier to balance and to avoid tensing up if you have a fear of falling.

I know from my own experience that it is
very tempting to tighten up our legs, feet and ankles, the muscles
around our hip joints and even our neck and shoulder muscles when walking on slippery surfaces. Most of
the tightening is the result of anticipating a possible fall and this can
be tiring plus restricts our movements and circulation – and it’s a waste of energy!

Say ‘No’ to Bracing!

We really don’t need to brace ‘just in case’ we might slip and fall. This
doesn’t serve us. In fact, tightening our neck muscles reduces the
information we can obtain about our balance, and locking our ankles and
hips also interferes with our ability to fine tune our balance. A recent Research Trial concluded that Alexander Technique lessons aided older people with their balance and fear of falling, so that they felt more secure.

I remember an occasion when I was walking tentatively on an icy pavement and I was gradually getting very tight muscles around the tops of my legs – then a teenage girl sprinted down the icy road in front of me with beautiful grace and freedom of movement. Seeing her easy running skills reminded me to keep freeing up my neck muscles and my whole body as I moved and I felt a lot more comfortable as a result! When we do this, we are able to obtain more information about our balance, not only from the structures in our ears but also from the tiny movements our heads make as we walk and the AT can help us to do this. It is always helpful to walk mindfully but it is particularly important when paths are slippery.

If you would like to try out the AT, 1:1 Alexander Technique lessons are available on a regular basis.

Reaching Up and Bending Down

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Harvest Time!

Even in my London garden, there are fruits to be picked and enjoyed at this time of year and as I have been doing just that, I’ve been aware of how necessary it is to think of my body-use whilst harvesting. Just how do I climb my apple tree and look up to see where I need to reach for fruit, whilst looking after my neck? How do I bend down to look under the leaves of raspberry plants to search for the often hidden little balls of sweetness, or pick up windfalls from the grass whilst looking after my back?

Looking Up and Reaching to Search for Apples

It is one thing to look at something above our heads for a quick moment and it is fairly easy to do this mindfully and freely, so that we can maintain as much length in the neck and spine as possible. However it is altogether harder to maintain our balance and some freedom in our neck muscles if we are spending a prolonged period of time looking up, as when picking apples, birdwatching, or painting a ceiling, for instance.

There are always apples that are out of reach – and awkward corners of rooms that can be tricky to get into when you want to paint them! It can be tempting to end-gain and just get on with the job as fast as possible, forgetting to look after ouselves. These situations illustrate when using the Alexander Technique can be so valuable, as we can use it to be aware of our body-use and remind ourselves not to over-reach, or tighten and compress the neck. Continually over-using one set of muscles creates uncomfortable tension and leads to patterns of mis-use, so it helps if we frequently allow our heads to change position and come back to a more ordinary poised stance, for a while, in order to consciously allow the neck muscles to free up and lengthen out again.

Deep Monkey position whilst gardening.jpg

Gardening Requires Lots of Bending Down! Monkey Position to the Rescue

Of course we bend down at all sorts of times in order to put shoes on, or pick up toys from the floor etc but in gardening we often have to spend a prolonged period of time bending over whilst working at tasks such as weeding. Being mindful about the way we bend is important, so that we can protect our necks, avoid getting back pain and maintain a good balance during our movements.

For people who’ve had AT lessons, learning how to ‘Inhibit’ or stop, can sometimes be quite tricky and they may ask ‘Why are we having to do this?’ Well, it is an invaluable concept and when we use it during our daily activities, we give ourselves a very brief pause before starting a task or making different type of movement, which allows us the chance to choose how to do something, so we can avoid getting into old habits that mess us up.

To illustrate – rather than bending forwards with my old habit of curling over, which used to compress my spine and torso, I can pause briefly and remind myself to hinge from the hip joints, so that I fold forwards with a lengthened spine and a body that is able to move and breathe freely. In this way I am also utilising the AT procedure which F M Alexander called ‘the position of mechanical advantage‘ but is now nick-named ‘monkey position‘. This is a movement that comes quite naturally to children and we use it in a variety of ways, using a deep version to reach the floor, or a very slight angling forwards over a wash basin with the knees slightly bent whilst cleaning our teeth, for instance – and it’s so much more comfortable for our backs! The woman in the photo above is using an adaptation of the monkey position, in order to check out the lawnmower.

Semisupine Active Rest Lets Our Spine Decompress

It is also a really good idea to lie down in the semisupine position at the end of doing such activities, so that we can allow our spines – and whole body – to decompress and to free up.

Applying the Alexander Technique to Our Everyday Activities

When I teach, I spend a lot of time helping students to learn how to sit, stand and walk freely, in the manner of traditional Alexander Technique lessons. Students can then transfer this learning into other activities and they learn some specific procedures like Monkey and Active Rest procedures. However, some people wonder how to use everything they learn out in the ‘real world’ and make the AT a tool they can use throughout life.

Therefore, as part of the lesson, I will sometimes explore different activities with pupils, so that they can think about how to apply and include the AT into their thinking whilst performing these. Recently, one student thought about how to do exercises the physio had given her, another couple explored how to use a mouse and keyboard, another fine tuned how to play a guitar, one tried moving a table differently and – a new one to me – one explored how to bend over in order to clean the bath!

The important words here are ‘how to’. When we include the ‘how’ into our awareness and, if necessary, change the way in which we perform actions, we can begin to recover from conditions such as back pain or RSI. Such a relief!

Remember

STOP

THINK

CHOOSE HOW TO RESPOND

This short video of the lying down procedure was produced by the Society of Teachers of the Alexander Technique, STAT: https://youtu.be/NhxMNou1Tfo

Some Benefits of Learning First Aid

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First Aid as CPD

Over the 30 years I have been teaching, I have attended several short First Aid courses and recently took part in a full day Emergency First Aid at Work Course with Siren Training, which was organised by The Old Church where I act as a volunteer (thank you very much!). Fortunately I have never yet been in a situation where I have needed to use First Aid. Usefully, First Aid can also be seen as part of my Continuing Professional Development as an Alexander Teacher. Not all Alexander teachers have done First Aid and I would like to encourage them to do so, as I came away feeling reassured and confident that I know more about what to do in an emergency and can better care for any vulnerable AT pupils.

So Why Might I Need First Aid?

Some students that come for Alexander lessons are at risk of having diabetic or epileptic seizures, some may be prone to fainting, whilst elderly pupils may be more vulnerable to having heart attacks for instance – and accidents can happen any time. Knowing what to do under such circumstances will help both me and my pupils, should needs arrise. Of course everything I’ve learned on the First Aid course can be transferred to helping anyone who needs such care, so it will also be valuable when I’m involved with local community activities. With our health service increasingly under pressure, I do feel reassured that I am more likely to be able to help someone until one of our brilliant NHS Paramedics arrive.

The range of topics covered during the First Aid at Work course can be seen on the certificate below and cover most of the situations that I could come across in my work. These courses have a big experiential and hands-on content, so I came out with some very practical skills but I did also have to take a very short written test, in oder to get the qualification – that was a surprise and it was the first I’ve done for many years!

First Aid for All?

It would be great to have every Alexander Teacher doing some training in First Aid. These courses offer knowledge and skills I believe we should all have – but I hope we never need to use them!

In fact I would like to see First Aid taught throughout the country in schools and colleges so that everyone, eventually, gains at least basic First Aid skills.

Alexander Technique Graduates

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Two More of My Ex-Pupils Graduate as Alexander Technique Teachers

It has been thirty years since I qualified as an Alexander teacher and I am pleased to say that two more of my pupils have just graduated and I would like to congratulate them both! This makes at least six of my pupils that have qualified and a seventh is nearing the end of his training. Putting these seemingly small numbers into perspective, AT training courses are small, with a high teacher-student ratio. There are 6 STAT recognised 3 year teacher training courses in London, each with up to 20 students. Of these, approx 1-4 may qualify each term.

Jessamy Harvey’s Graduation Party

Jessamy Harvey graduation party 18-07-2017 .JPG

Photo shows Refia Sacks, Jessamy Harvey, Judith Kleinman and Roger Kidd

Dr Jessamy Harvey is a London-based University Lecturer whose research has been focused on Modern and Contemporary Spain. Jessamy originally had a few Alexander lessons with another teacher about 25 years ago, then came back to the AT and had Alexander lessons with me for about a year, at which point she decided to change careers. Jessamy developed her skills as a jewellery maker and immediately began training as an Alexander Technique teacher at LCATT, so I was able to continue teaching her there during her three years training and she has assisted me on one of my intro Alexander Workshops.

I was pleased to attend her graduation party at LCATT and it is so rewarding for me to be able to contribute to someone’s development, particularly when I can also see them growing into their new role as an Alexander teacher.

Karin Heisecke

Photo: Elfi Greb

Karin Heisecke came to me for Alexander lessons some twenty years ago for about a year, whilst taking her first degree in the UK. Then Karin moved abroad and worked in several EU countries, gaining an MSc and eventually going back to her native Germany, having by then become an internationally respected consultant on political issues to do with gender-based violence.

Then last year Karin contacted me to tell me that she had stayed in touch with the Alexander Technique over the years and indeed felt it had supported her so well that she was training as an Alexander teacher whilst continuing to work as a consultant – as I write this, she is on an assignment in Kiev. I am happy to say that Karin qualified as an Alexander teacher this June.

A Skill For Life

Interestingly, Karin is another pupil of mine that has decided to train as an Alexander teacher many years after having her initial experience of AT lessons – Karin started her teacher training fifteen years after her first AT lesson with me. She took five years over her training as she had some time off from the course, in order to take on a full time job, before returning to complete her course and qualifying as an Alexander teacher. That is dedication.

Another pupil also started her teacher training at LCATT, a full twenty years after her first AT lesson with me. So these pupils have gone on to train as Alexander Technique teachers because they have really taken the AT on board and it has become central to their being. They have appreciated the Alexander Technique as a skill they can use to help them over many years and in many aspects of their lives – so much so that they want to share this amazing work with others. Many AT teachers also work in other fields and find that the Alexander Technique supports them in their work and enhances their experience.

I wonder if I may hear that other pupils of mine have also found the Technique so invaluable to them over the years, that they eventually decide to train as a teacher. I would enjoy that!

Teaching the Alexander Technique for Thirty Years

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And I Still Love my Work!

However I am rather shocked to realise just how long I’ve been teaching and to see the signature on my certificate has nearly faded away!

So How Has the Alexander Technique Helped Me?

Over the years, the AT has really helped me in many ways. Firstly, every Alexander teacher has to be aware of their own mind-body-use whilst teaching (and living) so there is a built-in element of self-care, which is invaluable. Of course life throws situations at us to which we react and I thought I would share some of the ways the Alexander Technique has helped me choose better options of response than would have been available to me without the AT.

Coping With Stress

When I first started having AT lessons, I was taking a BA in Psychology. My marriage had just ended so I’d become a single parent with 2 small children to look after and needed to retrain, as I could no longer be a classical ballet dancer. I was stressed! Then my mother died suddenly of a heart attack so I was even more stressed and I thought that I could do end up like her if I continued as I was, so I signed up to some AT lessons at college.

Suddenly I had a tool I could help myself with to calm myself down and clear my mind, so I could work better and I gradually became less reactive when faced with difficult situations.The lessons helped sort out a lingering back injury I had sustained whilst doing ballet and, with all the note-taking I was doing, my arms and hands were tense and getting sore but applying the AT helped me avoid developing RSI. I enjoyed and appreciated the Alexander Technique so much that I decided to train as an AT teacher, once I had finished my degree.

There followed a period of several years where I was teaching the AT and Stress Management in several further education colleges, developing my own AT teaching practice, continuing to develop professionally by training in Psychotherapy and still looking after two youngsters. Much of this had to be done in order to survive financially – but I also had a habit of over-doing things!

Broken Toe

One day I dropped a heavy piece of wood onto the end of my big toe and broke it. Perhaps the first sign that I wasn’t as strong as I had expected myself to be but I didn’t think of that at the time. It was a tiny break but very painful! Of course I was limping for a while but soon realised that limping was quickly becoming a habit which threw my body out of balance, so that my knee was beginning to hurt. I was very grateful to being able to use the AT to help me let go of the limping habit, so I could return to walking in an even and co-ordinated manner and my knee stopped hurting.

Major Operation Followed by Chronic Fatigue Syndrome

Not long after, I faced the challenge of having a major operation, which again caused me to move unnaturally for a while and the AT work really helped me at this time. However my recovery seemed slow after the operation and it became apparent that I had Chronic Fatigue Syndrome, which took several years to recover from.

It was so hard for me to avoid doing too much on the days when I felt OK – and when I over-did things, it would take many days for me to regain some energy so that I could function again! The Alexander Technique was such an invaluable tool to have, as it helped me to be aware of my habits, to notice my reactions to things and to be mindful of my body-use, so that I could learn to pace myself appropriately and gradually recover. I also made frequent good use of the lying down procedure!

And Now?

Since then I have been continuing to teach the Alexander Technique in my own practise and at the LCATT Teacher Training course for many years. I also use the AT throughout my daily activities (for example being aware of how I’m using myself using the computer as I write this) so that I can help myself maintain my poise and freedom of movement.

Each of the life situations and problems I have had to face have taught me more about myself and more about how the Alexander Technique can help people in so many different situations. It is not a cure-all but it really can help us in a huge range of situations when we learn it – and importantly, remember to use it!

Want to try out the Alexander Technique?

Individual lessons are available on a regular basis.

Next Intro Workshop for a Small Group: 29 July

Look After Your Back When You Cough and Sneeze

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Hay Fever!

An osteopath friend told me that some patients go to her because they hurt their backs when sneezing and coughing. I remembered this again now because the pollen count has been high so I have been suffering with hay fever over the last few weeks and have been sneezing a lot! My family and my pupils are used to me sneezing, often 8 times in a row, so I have had lots of time to think about how to look after myself when I do so.

During wintry weather, people with heavy coughs and colds may also seek the osteopath’s help – unless they find a way of avoiding this problem to begin with by looking after their backs, for instance through having Alexander Technique lessons. You may well ask ‘how can using the AT help you when you sneeze?’ Read on…..

Sneezing and Coughing Create Strong Spasms

One of the main reasons that back problems can happen when sneezing and coughing, is that when we hold ourselves in a fixed or twisted manner, with locked knees, contracted muscles and habitual tension in the lower, lumbar region of the back, this tightness will be increased by the spasms of coughing and sneezing. The spasms will obviously be more exaggerated if you have long bouts of coughing so that the jolting can strain your muscles, sometimes even damaging an intervertebral disc, causing great pain.

Bend Your Knees When You Cough and Sneeze!

However, if we learn to unlock our hips, knees and ankles so that they can bend, this can help our back to be freely lengthening, so the muscles are able to respond more elastically as our ribs expand and contract with the sneezing and the jolt can be softened so that it ripples through us, rather than straining us. This way of sneezing and coughing can also be helpful for people after having abdominal surgery, possibly with the addition of holding the abdomen for extra support during the sneeze – something I found incredibly helpful after having major surgery.

So I will sometimes, as a small part of their AT lessons, work with my pupils to help them find a way of sneezing and coughing so they look after their backs – yet another activity to explore performing with optimal body-use!

The more able you are to have free, balanced and elastic body-use, unlocked knees and a free neck and back, the more resilient your muscles will be during and after each spasm. Remember to let the tension go again that inevitably built up during coughing and sneezing, so that you do not take that with you into your next activity.

Even if you have not had Alexander Lessons and learned how to do this in a AT way, you can help protect your back if you remember to bend your knees, so you let your legs act as the shock absorbers they are designed to be.