Hassan's Story after 20 years of back pain -"This was the therapy I had needed all those years"

This is Hassan's story after just 9 sessions: In his own words -

"Since my adolescence, I have suffered from a degenerative wear and tear arthritic disease in my spine, which has given me constant lower back pain for more than 20 years. Although I had heard of the Alexander Technique, I hadn't taken it seriously and thought of it as just another 'alternative' therapy. However, during the Brighton & Hove City Council's TAKE PART event of Alexander Technique taster sessions, I was surprised to learn that this was the therapy I had needed for all those years and soon booked a course of lessons with Mark Claireaux.

As a therapy, I now understand that the Alexander Technique is a remedy for a vast array of different ailments. Mark  studied my case to tailor the course to suit my particular needs. We covered a number of different areas of day to day tasks and movements including balance, sitting, standing, crouching, lifting, reaching, walking and breathing. As I manage a language business and so work from an office, we also looked at posture when working at a computer and, as I have an allotment, we even looked at how to improve my digging! Apart from the physical, an important complementary part of the Alexander Technique is being in a relaxed mental state and daily relaxation exercises were given to me to practice during my spare time.

The transformation from having constant lower back pain to being almost free from this burden was remarkable in just a short space of time. It is quite incredible how moving in my old habitual way I feel pain and now moving in an Alexander Technique way I do not. I hope to continue learning more about this life changing therapy and would strongly recommend anyone who is experiencing similar back pain to mine to book a course of lessons with Mark Claireaux".  Hassan Khabbazeh

Why not try an introduction session yourself. Tel 01273 687739 or go to:
http://www.alexandertechniquebrighton.com/

It's cold out there....

Well winter is upon us but have you ever noticed what effect the cold is having on the way we carry ourselves? Are you pulling your head into your shoulders and holding onto your shoulders? The effect of this is actually the opposite to what we want. This tightening in the muscles restricts blood flow to the tissues. So wrap up warm and invest in a scarf!! Let your head just balance ontop of your spine and leave your shoulders alone, allowing your arms to swing forward and back as you walk. Can you not tense your legs so much also? Try it for yourself.


http://www.alexandertechniquebrighton.com/
Helping people to use their bodies more efficiently.

GPs asked to recommend only CNHC-registered practitioners...

All GPs and Chief Nursing Officers were asked this week to recommend patients who are seeking complementary therapies to consult with practitioners who are registered with the Complementary & Natural Healthcare Council (CNHC), where it registers the professional discipline concerned.


The request was issued by the Department of Health in the October GP and Chief Nursing Officer Bulletins.

See my CNHC logo as I am registered:
http://www.alexandertechniquebrighton.com/

Special offer for Alexander Awareness week.

Local teachers including myself have a stand at Hove library this week to celebrate International Alexander Awareness week. We are encouraging people to lie in the classic Alexander resting position (semi-supine) and we are offering an introductory session for just £20 until the end of the month.

So there's never been a better time to take up lessons for that neck or back pain or just to improve posture.

to reserve a discounted lesson go to:
http://www.alexandertechniquebrighton.com/

Back Care Awareness Week at Brighton's Jubilee Library.

We have a stand in the foyer of Brighton's Jubilee library this week. We are promoting the NHS funded trial, details of which were published in the British Medical Journal in August 2008. It states that "Lessons in AT give Long term benefit to lower back pain sufferers". ( After 24 Alexander lessons pain went from 21 days in pain for the control group to just 3 days in pain per month even 1 year after the trial started).
  We are giving tips including a leaflet on the classic Alexander resting position 'Semi'Supine' which is great for our backs. We have already given out over 200 leaflets and are getting a very positive response so come and meet your local Alexander Technique teachers. If you miss this event we are in Hove library next week from the 18th October.
Why not try a lesson for yourself at a discounted rate of £20 ( reg £32) until 31st October 2010.
http://www.alexandertechniquebrighton.com/

Back Surgeon talks of the benefits of the Alexander Technique

Dr. Jack Stern, MD is a neurosurgeon in White Plains, New York specializing in spine neurosurgery. He is also a faculty member of the Yale University School of Medicine. In this interview, Dr. Stern talks with Robert Rickover about the usefulness of the Alexander Technique for people suffering from back pain who want to avoid surgery. Dr. Stern is regularly cited by New York Magazine as one of the top ten doctors in New York
http://bodylearning.buzzsprout.com/382/15764-a-neurosurgeon-talks-about-the-benefits-of-the-alexander-technique-for-back-pain-sufferers

Why not try The Alexander Technique for yourself - Brighton based
http://www.alexandertecniquebrighton.com/

Daniel's chronic back pain

Daniel came to me a few weeks ago with chronic lower back pain. He wasn't even able to sit on a chair in his first session. Tricky I thought so we worked with getting him more balanced on his feet, lying on a table in the classic semi supine position ( which he loves as it eleviates the pain) and leaning against a wall.
It was Daniels 4th session today and he is really pleased, he sat down straight away and we even got him to pick something off the floor without pain. Daniel says he has never moved like this before in his life and is amazed that his back isn't hurting as he moves about.

If you would like to try a session for yourself go to:
http://www.alexandertechniquebrighton.com/

Headaches gone! Posture improved!

Yet another client Sanna has noticed that she's not getting those daily headaches. Many of my clients report this. I believe alot of this is to do with getting a freer head, neck and  back relationship (We call this 'Primary Control' in Alexander Technique), also improved breathing will also contribute. Sanna's overall posture has much improved, she is no longer TRYING  to sit and stand up straight (which involved pulling her head back and pulling her shoulders down). Sanna now feels a bit more comfortable in sitting and standing and it's less work for her too. Sanna's neck and shoulders no longer hurt like they used to either. Good work.

Louisa's story - shoulder and upper back pain

Louisa has been suffering from upper back and shoulder pain for some time. This is what she had to say after some Alexander lessons with me:

"I had constant upper back and shoulder pain prior to contacting Mark. I knew the problem was postural - born from sitting at a computer all day - but I didn’t know quite how to alleviate it. I tried the gym, osteopaths and pain killers but nothing provided long term relief. After a few weeks of lessons with Mark my pain lessened immensely and I generally felt freer and less tense. Alexander is a whole mind-body technique and the benefits from it have been immeasurable - way beyond alleviating my back pain! As a teacher, Mark is very knowledgeable and patient and the lessons themselves are informative and relaxing. Well worth the money." Louisa Cadman

Why not try a session for yourself:

http://www.alexandertechniquebrighton.com/

Mike's wife is pleased!

Mike has been having Alexander Technique lessons for some time resulting in better posture and no joint pain. This week Mike reported that his wife was very pleased as he no longer suffers from 'sleep apnea'.

Sleep apnea (or sleep apnoea in British English) is a sleep disorder characterized by abnormal pauses in breathing or instances of abnormally low breathing, during sleep. Each pause in breathing, called an apnea, can last from a few seconds to minutes, and may occur 5 to 30 times or more an hour.
Breathing is interrupted by a lack of respiratory effort or, breathing is interrupted by a physical block to airflow despite respiratory effort and snoring is common.

An individual with sleep apnea is rarely aware of having difficulty breathing, even upon awakening. Sleep apnea is recognized as a problem by others witnessing the individual during episodes, like Mike's wife and this can be very disturbing.

Mike used to poke his head forward restricting his throat and wind pipe. Now his head , neck and back relationship ( called Primary Control in AT) is much better, his breathing and voice have improved too and this is probably why the sleep apnea has ceased.

Why not try an introductory session :
http://www.alexandertechniquebrighton.com/

Alexander Technique Group Classes

I'm now  teaching Alexander group classes at Brighton Natural Health Centre in the North Lanes. Next course starts Monday 13th September for 6 weeks, then  1st November for 6 weeks. Places are filling up fast for the first course so book up soon. To find out more or to book a session go to:
http://www.bnhc.co.uk/classes/body-work/alexander-technique

Alexander Technique - Frequently asked questions

What is Alexander Technique in a nutshell?


This is like trying to explain the colour ‘red’ to someone who is colour blind. However it has been called ‘Neuromuscular re-education’ or simply learning to use yourself in a more co-ordinated way and with less tension.

What do we aim to achieve?

This depends on the individual and in the AT world we tend to pay more attention to the ‘process’ rather than the ‘end result’ . However I would say that we aim at reducing harmful habits, increasing body awareness and sensory appreciation. Releasing tension - we are not always aware we have tension until we are able to release it. Improvement in breathing, freeing the voice - remember that two thirds of the spine is joined to the ribcage. Reducing stress. Pain management. Improving self image. All in all learning the tools to help oneself.

So how does it work?

Again there is no easy answer but through the verbal instruction and gentle touch of a teacher and through using our minds and bodies together we can work on ourselves as a whole . Most of our habits are unconscious so we need to bring them into our consciousness to change them.

How long are lessons and how many do I need?

Lessons usually take 40-45 minutes. The number of lessons will also depend very much on the individual; are they coming for post operative work or do they just get a little back ache when sitting at a computer all day? Everyone comes for different reasons, from a musician wanting to improve their performance to deep rooted postural difficulties. However a course of 8 lessons will give anyone a good idea of how they can use the AT to help themselves. It can be likened to learning a musical instrument though; do you want to learn chopsticks on the piano or Bach?

Will I be given exercises to do?

The simple answer to this is no. However we do ask all students to remain conscious of what is happening in their lessons and to take 10-20 minutes each day to lie down in semi-supine. This position would be explained in more depth during a lesson.

Can I learn the Alexander Technique from a book?

It is a good idea to read around the subject matter to aid your understanding but no amount of reading is really going to help you discover how you are using or misusing yourself. Also you will sometimes see advertised group courses on the Alexander technique which again are useful in learning about the AT but are no substitute for one to one lessons.

Good introductory books include:

Body Learning - Michael Gelb
Body, Breath and Being - Carolyn Nicholls
The Alexander Principles - John Gray
The Alexander Technique - Chris Stevens (this may be out of print so try second hand book shops).

For more infromation or to book a session go to:
http://www.alexandertechniquebrighton.com/









I don’t live in the Brighton area, where can I find a teacher in my area?







Check out the society's website: www.stat.org.uk

My top posture tips for working at the computer.

Tip 1 – As you look at your screen right now your eye level should be horizontal to the top of the screen. Is your head poking forward towards the screen? Beware of getting SUCKED in.


Tip 2 – FEET! Where are they as you sit there? Forward of knees or tucked under your chair? Twisted or contorted? Can you leave them under your knees? Flat as possible (Not always possible depending on height of chair)

Tip 3 – Think of your computer mouse as a ROCK rather than hovering your hand over it in tension.Are you tensing your whole arm? See if you can let go.

Tip 4 – As you work with your computer mouse your little finger should line up roughly with the outer line of your forearm. If you are turning the hand out this can cause tension in the forearm/RSI.

Tip 5 – TYPING! Can you use the natural curve of your hands? You shouldn’t be pulling your hands back on your wrists.

Tip 6 – The letters ‘G’ and ‘H’ on your keypad should be central to you and your screen. (A disadvantage of most laptops).

Tip 7 – Sitting there your knees should be at roughly 90 degree angle and your back should be also 90 degrees to your legs. Remember never to FIX a position. Be open emough to sway a bit.

Tip 8 – Your VDU screen should be one arm width away ie: If you reach out now you should just touch the screen with your finger tips.

Tip 9 – Take regular 15 second ‘Visual breaks’ from looking at your screen and take in the room around you.

Tip 10 – Whilst working at your computer can you still be aware of the room around you? Check out the vision to your sides (peripheral).

Tip 11 – Let your chair support you as if you’ve just sprouted it from underneath you. The chair is your legs!

Tip 12 – As you sit at the computer try not to narrow in and then you won’t get sucked in! Helps you to focus too!

Good luck all.
Individual lessons in posture at:
http://www.alexandertechniquebrighton.com/

Hope for back pain sufferers....

Hope for Back Pain Sufferers….. Alexander Technique is endorsed by the British Medical Journal.


Back pain is the biggest cause of sickness absence in the UK and lower back pain affects 7 in 10 people at some time in their lives.

A study published online by the British Medical Journal, referring to a trial with over 500 patients, offers some hope.

Professor Paul Little of Southampton's faculty of medicine and his colleagues recruited 579 patients from 64 GP practices. They were either given normal care, massage, 6 lessons, or 24 lessons of Alexander technique (AT). Half the patients in each group were also given an exercise programme involving walking.

Little said "This is a good, large, trial. It is good enough evidence for people to take it seriously."

Of the approaches tested, lessons in the Alexander Technique provided the most benefit. The research reveals that following 24 AT lessons, the average number of activities limited by low back pain had fallen by 42%, and the number of days in pain had decreased from 21 to 3 days per month one year after the trial started. Also a series of 6 lessons followed by GP-prescibed general exercise was about 70% as beneficial as 24 AT lessons alone.

As a back pain sufferer myself I gained enormous benefits from the Alexander Techniuqe, so much so that I decided to take the 3 year training to become a teacher of the Alexander Technique myself. I am not at all surprised by the results in the British Medical Journal.


This is a quote from one of my clients:
‘I went to learn the Alexander Technique because I had considerable lower back pain and also suffered from disabling migraines. Both these conditions have not just been alleviated, they have been almost entirely removed. I no longer take pain killers for either one of these problems’ Dr M.

Advocates of the Alexander Technique include Paul McCartney, Sting, John Cleese, Greg Chappell, Joan Bakewell and many more:‘The Alexander Technique works... I recommend it enthusiastically to anyone who has neck pains or back pain.’ Roald Dahl, writer.

‘97% of people with back pain could benefit by learning the Alexander Technique - it is only a very small minority of back pain sufferers that require medical intervention such as surgery.’ Jack Stern – spinal neurosurgeon.
 Why not try a session yourself in Brighton:
One to one or groups available:
http://www.alexandertechniquebrighton.com/ or Tel 01273 687739 to book

Alexander Technique Group Classes Brighton

Group classes at Brighton Natural Health Centre (Central Location), 6 Mondays from June 7th 5.15pm to 6.30.  This is a beginners group. Great for balance, posture, breathing and back care.


For more details or to book go to: http://www.bnhc.co.uk/classes/body-work/alexander-technique
For one to one tuition go to: http://www.alexandertechniquebrighton.com/

TMJ syndrome and the Alexander Technique - Ann's story

Ann is a GP and has been suffering from Temporomandibular joint syndrome (TMJ syndrome) for some time. Her dentist suggested she try the Alexander Technique. After about 5 sessions Ann realised that her jaw was no longer locking and also her neck was alot freer. Listen to this audio from a dentist's perspective.
http://bodylearning.buzzsprout.com/382/3532-how-the-alexander-technique-can-help-tmj-sufferers

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Alexander Technique Tips

I am posting a tip a day for 80 days on my twitter account. Follow me here:
http://twitter.com/AlexTechnique

Roger's story - Piriformis Syndrome/Sciatica

Roger is retired and when he came to me he was very held in his muscles and was uncomfortable when sitting or standing too long. Here's what he has to say about his lessons:

"I had been suffering with Piriformis Syndrome ( See definition below ) for about five years. Having turned to my GP, Acupuncture and Chiropractor treatments all without success, I decided to try the Alexander Technique. Mark has been teaching me over the past five months and I am now able to walk and sit again in comfort and to relax. I had forgotten how good that feels!" Roger McIntosh

(DEFINITION:Piriformis syndrome is a neuromuscular disorder that occurs when the sciatic nerve is compressed or otherwise irritated by the piriformis muscle causing pain, tingling and numbness in the buttocks and along the path of the sciatic nerve descending down the lower thigh and into the leg.)

To see how the Alexander Technique can help you go to:
http://www.alexandertechniquebrighton.com/

Lulu's age defying secrets include Alexander Technique

Sunday's Daily Mail includes an article of Lulu's tips for a younger you:

"The fastest way to lose 5lb and take off five years is to stand up straight. I can remember going shopping with my mum and I’d sort of schlump when I was trying on clothes — and she’d narrow her eyes and give me such a look!


I’ve studied the Alexander Technique in the past, which really helps with posture (and so does yoga). As part of the Alexander Technique training, you imagine being gently pulled up by a string attached to the top of the head — where the fontanelle (the soft part of a baby’s skull) is. You feel your neck lengthening. The arms should be relaxed and heavy, but not so heavy that they drag down your shoulders.



Keep your back straight and your buttocks relaxed. (You don’t want them to stick out like a duck’s bum, or have a swayback.) In a relaxed way, put your shoulders back — even if you’ve got boobs and you’re self-conscious about them — and open that chest. It not only looks better, it opens the throat and makes it easier to breathe properly. I took up the Alexander Technique because I’d noticed on TV that my posture wasn’t great. But, importantly, it also helps you to feel more at ease in your body — and clothes sit better on a woman who’s comfortable with herself.
http://www.dailymail.co.uk/home/you/article-1251462/Lulus-Secrets-My-wardrobe-golden-rules.html


To try a lesson for yourself in Brighton go to:
http://www.alexandertechniquebrighton.com/

Alexander Technique Video (New)

Take a look at this great new video introducing the Alexander Technique and it's many possibilities. My old teacher John Nicholls was involved in it's making.
http://www.alexandertechniquevideo.com/
If you would like to try this for yourself go to :
http://www.alexandertechniquebrighton.com/

What happened in my Alexander Lesson.....

Jo Blood from "Posture People" gives an insight into what actually happens in an Alexander Technique Lesson.
http://www.posturepeople.co.uk/blog/category/alexander-technique/

Alexander Technique for Parkinson's Disease

A Study shows that Alexander Technique can help people with Parkinson's Disease.
http://cre.sagepub.com/cgi/content/abstract/16/7/695

Barefoot running + Alexander Technique

See the article in Sunday's Observer Sports Monthly Magazine about barefoot running and how the Alexander Technique can improve efficiency. I have attended a couple of Malcolm Balk's " Art of running" courses and Oh boy it makes a difference. http://www.guardian.co.uk/sport/2010/feb/07/the-challenge-barefoot-running

Alexander Technique Group Classes Brighton

I'm starting Group classes at Brighton Natural Health Centre (Central Location), 6 Mondays from April 12th 5.15pm to 6.30. This is a beginners group. Great for balance, posture, breathing and back care.
For more details or to book go to: http://www.bnhc.co.uk/classes/body-work/alexander-technique

Alexander Technique can Help Depression

Take a look at the Times article."The Alexander Technique helps Mental illness"
http://www.timesonline.co.uk/tol/life_and_style/health/traineo/exercise/article3773825.ece

Improve Will power by thinking about your posture!

Listen to this from BBC radio 4. When we concentrate on our posture we are training our pre-frontal cortex of the brain which in turn improves will power.
http://news.bbc.co.uk/today/hi/today/newsid_8451000/8451264.stm
Well this makes perfect sense to me.

See how you can improve your posture in Brighton:
http://www.alexandertechniquebrighton.com/

Improve presentation skills

This week Jo came to her lesson very excited. "I was so excited this week I nearly phoned you" she said. "Everything has clicked into place, I feel more supported and upright and can sit upright with little effort and best of all my coach at work was really impressed. Also I feel more confident when doing presentations."

Jo certainly looks different, much more aligned and comfortable in her body, but the most important thing is how she is feeling about herself.

Want to feel more confident in presentations? Check this out:
www.alexandertechniquebrighton.com/presentations.html

Are you stressed out?

" I was working in a very stress laden environment (financial services industry). Mark helped me to realise that I needed to release tension as it occurred, not allow it to build up to fever pitch i.e. Migraines and to take time throughout my day to check my posture and muscle state. Mark makes the lessons fun, interesting, worthwhile and helps you take control of the way you react to stress."

John Stevens

Check this out to see how the Technique can help you take back control:
www.alexandertechniquebrighton.com/stress_brighton.html

Alexander Technique for Actors,Performers and Singers

As we become more balanced and co-ordinated and our body awareness improves we can quickly apply this to our particular activity. The actor can play a character who is hunched over without damaging themselves, the musician can play with ease and fluidity, the dancer can move with an enviable degree of freedom of expression and the singer can produce a sound with more resonance.

Check this out to see how the Technique can improve your performance:
www.alexandertechniquebrighton.com/musicians.html

Alexander Technique for Musicians

“The Alexander Technique can be sustaining; it is something that if learned well, can be carried along with you for the rest of your life. It gives you confidence to be who you are when you are up in front of an audience."
Patrick Maddams, managing director, Royal Academy of Music

Check this out to see how the technique can help you:
www.alexandertechniquebrighton.com/musicians.html

Sports injuries? Improve your performance

When at the gym are you really targeting the muscles you want to? Are you tight as you go into movement? Have you locked your knees? Are you actually in support without undue tension? Is it possible to avoid using any muscles which are not needed for the activity itself? Could you be causing yourself a muscular imbalance? The way we go about training strongly affects both the process and results. We need to prepare body and mind for an exercise.
Check this out to see how you can reduce injury and improve performance:
www.alexandertechniquebrighton.com/sports.html

Breathing Problems?

We have a saying in the Alexander Technique “Good breathing does itself, the only thing we can do is mess it up”. So the aim in lessons is to observe our breathing to see if we are indeed interfering and see if we can get back to natural breathing.
Check this out to see how this Technique can help you or to book an introductory session:
www.alexandertechniquebrighton.com/breathing.html

Rid yourself of Headaches.

We tend to accept headaches and migraines as part of life these days but we shouldn’t. When we get a headaches we just take a pill for the symptom but maybe we should look at WHY the headache?
Check this out to see how the Alexander Technique can give long term relief.
www.alexandertechniquebrighton.com/headaches.html