Alexander Technique Central Brighton's Blog

It's cold out there.........

2011-12-21T17:19:00.001Z

Well winter is upon us but have you ever noticed what effect the cold is having on the way you carry yourself? 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? Think of them as reaching down to the ground instead of pulling up and in. Try it for yourself.

http://www.alexandertechniquebrighton.com/

Helping people to use their bodies more efficiently.

New research on Alexander Technique lessons for people with chronic neck pain

2011-10-21T12:37:00.000+01:00

Press Release:

Clinical research has already shown that lessons in the Alexander Technique lead to significant reductions in the pain and disability associated with chronic back pain.1 Now a new clinical trial will investigate how effective Alexander Technique lessons are for people with chronic neck pain.

Neck pain is the second most common health problem in the UK, after back pain. In a national survey, 18 per cent of people said they currently had neck pain, with over half still in pain 1 year later. Furthermore, chronic (long-term) neck pain has been estimated to account for 1% of total UK healthcare costs.

The Alexander Technique is a taught practical method for self care and self improvement. There is clear evidence that lessons in the Technique lead to reductions in pain and stiffness, improved postural muscle activity, co-ordination, balance and movement skills.1–5 Lessons relate to the way we go about simple everyday activities and are based on the premise that how we conduct our daily lives has long-term consequences for our health and well being. Teachers combine spoken advice with special hands-on gentle guidance to help people reduce unwanted muscle tension and overcome poor habits of posture and movement that can cause or aggravate pain.

The £719,000 clinical trial is being funded by Arthritis Research UK, the UK’s fourth-largest medical research charity. The trial will compare the effectiveness of Alexander Technique lessons for chronic neck pain with usual GP care. In parallel, the trial will also look at the effectiveness of acupuncture compared with usual GP care. Like Alexander Technique lessons, acupuncture is known to be effective for chronic back pain, and both have been shown to be cost-effective for this condition, so there is good reason for including these two interventions in the new trial.

The study, which began on 1st October 2011, is being led by Dr Hugh MacPherson from the Department of Health Sciences at the University of York. In this 3-year trial, 450 people with chronic neck pain will be studied. Patients will be randomly allocated so that one third will receive Alexander Technique lessons plus usual GP care, one third will receive acupuncture plus usual GP care, and one third usual GP care alone. The trial participants will be recruited from around 20 GP practices in York, Sheffield, Leeds and Manchester and their progress will be followed over a 12 month-period. They will be asked about pain levels, the effects of their neck pain on their daily lives and for their opinions about the care received.

As with the clinical trial into back pain, all the Alexander Technique teachers involved in this study are STAT-certified teachers. STAT (Society of Teachers of the Alexander Technique) is the largest and longest established professional body of AT teachers in the UK and world-wide.

Although both Alexander Technique lessons and acupuncture are frequently used by people with chronic neck pain, neither intervention is widely available on the NHS. The study will address clinical and cost effectiveness as well as safety issues.

Dr MacPherson said: “Our research will provide data which will help patients, practitioners, providers and policy-makers make informed choices about care. If the evidence from the new trial justifies it, then both interventions should be offered routinely as referral options to patients within the NHS, which would mean that patients would no longer have to pay for these interventions themselves.”

If you would like to find out more how this could help you go to:
http://www.alexandertechniquebrighton.com/

ENDS

Notes to Editors

For further information on:

• the Alexander Technique visit www.stat.org.uk or contact Ilia Daoussi on 020 7482 5135

• Arthritis Research UK visit www.arthritisresearchuk.org. Note: You may also like to refer to the corresponding press release on this trial issued by Arthritis Research UK and the University of York

• the University of York Department of Health Sciences visit www.york.ac.uk/healthsciences

References

1. Little P, Lewith G, Webley F et al. Randomised controlled trial of Alexander Technique lessons, exercise and massage (ATEAM) for chronic and recurrent back pain. BMJ 2008; 337: a884.

2. Cacciatore TW, Gurfinkel VS, Horak FB, Cordo PJ, Ames KE. Increased dynamic regulation of postural tone through Alexander Technique training. Hum Mov Sci 2011; 30: 74–89.

3. Cacciatore TW, Gurfinkel VS, Horak FB, Day BL. Prolonged weight-shift and altered spinal coordination during sit-to-stand in practitioners of the Alexander Technique. Gait & Posture; e-published ahead of print, 20 July 2011.

4. Cacciatore TW, Horak FB, Henry SM. Improvement in automatic postural coordination following Alexander Technique lessons in a person with low back pain. Phys Ther 2005; 85: 565–78.

5. Reddy PP, Reddy TP, Roig-Francoli J, et al. The impact of the Alexander Technique on improving posture and surgical ergonomics during minimally invasive surgery: pilot study. J Urol 2011; 186: 1658–62.

Tips for good posture. It doesn't need to be a struggle.

2011-09-26T10:08:00.000+01:00

"4 Giant Misconceptions About Posture"

Guest Blog
by Amira Alvarez

People regularly come to me and say, often in a guilty voice, "I know I have terrible posture. I should try harder to sit up straight. My husband/wife/mother/doctor is constantly telling me to sit up straight. I just can't seem to do it. And my back is killing me..."

It's like the posture police are after them.

They think they're damaged goods, permanently stuck hunched over forever, and feel forever watched and judged.

I'm here to say, that's simply not true.

You can learn to have good posture and the ease and openness that comes with it. You just need the right information and a system for integrating it into your daily life. You need a strategy given to you in bite-size pieces so it makes sense and is doable.

You certainly don't need judgment.

You don't need the posture police and admonitions to sit up straight. (Can we all say thank god in unison?)

Better posture is a result of changing your conception of what posture is and how to have it, not striving harder. So let's start that process right now and re-frame some of the giant misconceptions people have about posture.

1) Posture is NOT a dirty word, but there are better words.

Alignment, BALANCE, connection, and coordination are all better words.

When the voice of the posture police starts railing at you in your head, just say no!

Try this tip: Leave judging yourself behind. Stop the internal voice that says "sit up straight." It only causes tension. Ask yourself instead how could I be better coordinated, balanced or aligned? How could I be more integrated or connected?

2) Posture is NOT a held position.

We are animals made for movement. Allow for it. Even when sitting for hours at the computer, you can find a bit of movement whether it's changing your foot position or getting up entirely to stretch.

Try this tip: While keyboarding simply notice that your whole being, and your ribs especially, can move gently with your breath. Envision your ribs moving easily, like those of a sleeping cat or dog.

3) Posture is NOT a right position.

It's not about sitting or standing only is one way. And it's certainly not about the rigidity of "shoulders back, chin up," although many people have this misconception. We can do modern dance, we can fix plumbing, we can curl up on the couch (as I am doing now as I write this) with excellent coordination and alignment. All different positions, all fully possible, all potentially good for your health.

Try this tip: Drop the idea that you have to pull your shoulders back and hold them there. It's not how we are designed and will just cause you incredible amounts of back and neck tension. Our shoulder blades curve forward ever so slightly and are not meant to be "straight". Let yourself experience their natural curve. And no this doesn't mean slumping.

4) Posture is NOT just physical.

Posture is an expression of your whole being. For instance, when you're depressed (or tired, overwhelmed, confused, or judged) you tend to collapse or contract in on yourself. It's a posture that serves to protect you in the moment, but it can be harmful physically, mentally and spiritually in the long run.

Although this posture may have become a conditioned habit, it will not serve you when you're wanting to be in a different mood. It's important to be able to choose to express your actual feelings and not be locked into an old habitual posture pattern. Having this kind of choice gives you the possibility of true freedom of expression.

Try this tip: Start noticing how your mood and posture are related. Don't try to fix your mood or posture directly - just notice the relationship.

This is the beginning of a new conception of posture and will help you change. Effortlessly.

Amira Alvarez is dedicated to providing the best learning experience for her students through innovative, comprehensive, and extraordinary effective programs designed to teach you how to have less pain, less pressure, better posture and much more happiness. Her students dramatically improve their performance and enjoy life more. Her weekly Knowledge is Power newsletter goes out to subscribers across the country and world. If you are ready to Create The Life You Want, you can sign up for a F.R.E.E. subscription at http://www.amiraalvarez.com/
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Want to try Alexander Technique for yourself in Brighton?
http://www.alexandertechniquebrighton.com/

How could you improve your Pilates practice? Emily and Julia's stories.

2011-09-16T17:07:00.000+01:00

Emily is a dance and Pilates instructor and has good body awareness but since a car accident she has suffered a degree of neck pain.
Sometimes we can't see past the pain and simply exercising is not going to resolve the problem. We need to look at our habits. Together we discovered that Emily tensed her neck more at certain times than at others, perhaps when she was stressed or under pressure. Just acknowledging this and catching herself in those moments she was able to undo alot of the tension.

This is what she has to say about her lessons:

"I have been having private sessions with Mark for a few months and have found Alexander technique really beneficial. I am a Pilates teacher so already have good body awareness but I have found this technique has heightened my awareness of some bad habits I was developing in my movement patterns. It has really helped with my own approach to teaching Pilates and Mark has been an excellent teacher and made me discover lots of new things about my body. I would highly recommend Alexander technique with Mark to help with any back problems"

Emily Wilson, aged 30, Dance and Pilates teacher.

Julia was also keen on Pilates but had to give it up due to neck and back pain. Again we looked at what Julia was up to in her daily life. She had quite a stressful job and reacted to this "TOO MUCH TO DO" by tensing and almost squashing herself. Again half the batttle was to recognise this, pause and choose another path involving creating a bit more space, lengthening and widening in her body.
I got Julia to ask herself several times a day "What am I up to now? Am I tensing and squashing myself or can I give myself more internal space?"
Sometimes when we're stressed we go into the 'startle reflex pattern' ( We do the same when we hear a loud and sudden noise). We need to realise when we are doing this, so next time you feel your shouldersare creeping up around your ears say to yourself: "STOP WHAT AM I DOING TO MYSELF?
"IT'S NOT A GRIZZLY BEAR, IT'S JUST ..................."
Fill in the space eg: It's not a grizzly bear, it's just i have a big workload, or the kids are playing up, or someone is playing their music loudly etc.

This helped Julia and this is what she had to say about her lessons:

"Severe backpain stopped me from doing any exercise for nearly a year. Through Alexander Technique I have been able to start up my Pilates lessons again and I can also go on long walks and be painfree"

Julia Schmid

If you are interested in moving away from painful habits and maybe even improving your particular exercise regime look into the Alexander Technique:
http://www.alexandertechniquebrighton.com/

TRYING TO HAVE GOOD POSTURE? IT COULD DAMAGE YOUR HEALTH

2011-09-02T15:36:00.000+01:00

There is a lot of talk about the importance of good posture these days. You hear it in gyms, yoga sessions, Pilates and even the very popular barefoot running.

However when you say to people “Think about your posture” they tend to TRY and stand up straight, possibly holding onto their legs , heaving up their chests and even tensing their necks in the attempt to DO good posture.

We have a strange idea of what good posture is. We try and DO IT by putting ourselves in a position and fixing ourselves. Unfortunately most of the time we cannot maintain this and we tire and we might even injure ourselves doing exercise, as we are moving this tense body around.

So what is good posture ?

In Alexander Technique lessons I firstly state that one should never fix themselves in a position, whether sitting, standing or even lying down. If you do, you are fixing and probably tensing your muscles.

The force of gravity on us encourages our bodies to lengthen and widen and we have the potential to release and lengthen into activity eg: the movement from sitting to standing. We did this as a toddler and we can get back to it by thinking in a different way. See how good sportsmen and women use there bodies, they lengthen into activity in a very natural way.

Having good posture shouldn’t be a struggle and we should definitely not be using extra effort. With our minds we can change things and we can start to move in a more lengthening and widening way which will encourage freer breathing.

Firstly we must recognise if we are trying too hard. Are we gripping with our legs/buttocks? Holding our tummies in? tucking our tail bones under? Thowing our heads back?

If we can choose NOT to do those things we are half way there.

We then choose to lengthen and widen, not by DOING it or even using muscular effort but by thinking and allowing our bodies to move in a natural way.

In a way we are allowing gravity to take us up and be more springy like a toddler.

Why not get an Alexander Technique teacher to show you how.

For more information or to book an introductory session go to:

http://www.alexandertechniquebrighton.com/

DOES THE ALEXANDER TECHNIQUE REALLY MAKE YOU HAPPY?

2011-04-12T14:14:00.001+01:00

DOES THE ALEXANDER TECHNIQUE REALLY MAKE YOU HAPPY?

As the Government tries to measure happiness, I started to think well does the Alexander Technique make people happy? I know I love teaching it myself and that part of that is seeing people change. You can literally see it in people’s faces, they light up!

Why is this? Well it can be for different reasons.

• PAIN GOES - People often find the reason they came for lessons ie: pain for example starts to dissipate. Pain can be exhausting so when it goes we have a lot more energy.

• IN CONTROL -They start to feel happier in their bodies/skin. Just by relearning how your body moves in a lengthening and more balanced way people start to feel more in control and stronger.

• DEAL WITH STRESS - They learn how to react differently in situations which previously would have made them feel stressed or anxious. We call this Inhibition ie: stopping and realising what we are up to! We do have a choice of how we react.

• MORE ABLE - If people pay attention to their body USE, they start to release into activity rather than pushing and pulling. They can then do sports or activities that they used to do years before or even take up new activities with renewed vigour.

• BREATHING FREE - As people’s USE changes they often find their breathing improves. Free and natural breathing is wonderful.

• CONFIDENCE - People often report that they feel more confident in themselves, which helps them in their relationships at home and at work.

I found learning the Alexander Technique allowed me to take back control rather than being a slave to pain. Also as I get older I’m finding my balance is getting better when in theory things should start to deteriorate. It has helped me in many aspects of my life. Personally I believe applying the principals of The Alexander Technique has helped me to feel happier.

To see how it could help you go to:

www.alexandertechniquebrighton.com

Why Back or Neck Pain? Look at the cause.

2011-02-08T12:19:00.000Z

Why Back or Neck Pain?

This is a question we seldom ask ourselves, we just treat the symptom. We get manipulated, stretched, massaged, done to, if you like or take a pill.

So ask yourself WHY BACK PAIN?

Now there may be many and varied answers to this question.

Are we out of balance and tense in our movements, ie: poor posture? Are our joints out of alignment? Are we attempting to stand and sit up straight? (what people believe to be good posture, can cause tension and pain). Could we be reacting to stress in a negative way? Have we reacted or over compensated after an illness or accident? Many times an injury in the foot can lead to back pain as we over compensate. Are we bending from the wrong place? Many adults bend from the waist rather than the hip joints which are lower down. How are we responding to gravity? Are we allowing it to pull us down or are we trying to hold ourselves up? Neither is necessary. We could also have a real physical problem, scoliosis or degeneration of the spine. How come some people never get back or neck pain? What are they doing or rather NOT doing that is different to how I use myself?

In all the above cases the Alexander Technique may be able to help.

"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

The Research:

Significant long-term benefit from Alexander Technique lessons for low back pain has been demonstrated by a major study published by the British Medical Journal on 20th August 2008. (This was partly NHS funded).

This study has not surprised me at all as back pain was the main reason I came to the technique. I tried many other therapies but the pain kept coming back. I found the Alexander Technique to be more powerful as it was less like something being done to me and more about taking conscious control, a really unique way to help myself.

It can be a revelation that we can have a huge influence on our body's workings just by changing our postural habits and being more bodily aware as we go about our daily lives.

So what are we up to? Some common things we tend to do in simple activities is over activate our legs putting undue strain on the back, we may also be tensing our necks. We could be bending from the wrong place and end up sitting slumped in effect on our back rather than being supported over our sitting bones. Some of us may try and sit bolt upright but find we end up pulling in our backs and cannot maintain this for long without pain. The problem is that we may not really know what we are doing to ourselves and this is where the Technique can really help.

How it works. In lessons we will teach you how to be more supported from your feet which will have the effect of releasing tension in the legs, right up through the joints, the back , shoulders and especially we encourage freedom in the neck. In effect getting you into better balance and freeing the whole system to work more efficiently without excessive tension.

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.

Research findings. The 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-prescribed general exercise was about 70% as beneficial as 24 AT lessons alone.

Thousands of people get relief from back pain with the help of The Alexander Technique each year, here are a few of their comments:

“The Alexander Technique works….I recommend it enthusiastically to anyone who has neck pains or back pain” Roald Dahl, writer

"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 I have now learnt that this was the therapy I had needed for all those years.

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 " Hassan Khabbazeh

"The chronic pain diminished dramatically and I learned to sit effortlessly, without having to hold myself upright on the piano stool" Taylor (Musician)

"I no longer have to take painkillers for lower back pain" David (Lecturer)

"Not only has my back pain gone but I feel much more confident and I don't get so stressed out at work" Vanessa

"I had constant upper back and shoulder pain. 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 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!" Louisa Cadman

Is this the year you are going to retake control of your body? If so get an Alexander Technique teacher to show you how.

Mark Claireaux M.S.T.A.T

http://www.alexandertechniquebrighton.com/

I teach one to one and in group classes.

Sitting is Standing!

2011-02-02T16:14:00.000Z

What I hear you cry, that’s madness!

Well if you move in a balanced way your feet don’t really change in going from standing to sitting.

Most people come out of balance from standing to sitting, they either move forward on their feet, back on their feet or even on the insides or outsides. In most cases then the legs will tense as you come off balance and as you are all joined up so will the back and the neck tense in response!

(Note: neck free, head balancing in a forwards and up direction, back lengthening, knees forward and away over feet but not further than the toes).

What tends to happen if you move into sitting as if still standing evenly on your feet you end up using much less muscle tension, your joints of the ankles, knees and hips move at the same time. Your hips go back in space, your neck will be freer and your knees will tend to go forward and away over you feet. In effect your body is lengthening in activity rather than pulling, pushing and squashing itself. Your neuromuscular system will work this out if you leave everything alone, trust your body wants to balance and say ‘I’m still standing’ as you move into the chair, you really don’t need to work out how to do it .

Also note this is not dissimilar to how a toddler moves. See the similarity between these two pictures?

I can show exactly what I mean in one of my workshops, classes or one to one sessions:

www.alexandertechniquebrighton.com

Your Body Wants to Balance! Alexander Technique shows you how.

2011-01-28T12:13:00.000Z

YOUR BODY WANTS TO BALANCE!

Have you ever thought why toddlers are so springy or why some dancers (like Fred Astaire) move with such ease or why do some sportsmen/women play so effortless (like Federer)?

What do they have in common? They have great balance.

So my body wants to balance eh! So why do I have tension (back or neck pain, shoulder or calve pain or even tension headaches)?

It could be a result of bad habits developed over time. The way we stand, sit, walk, play sport etc. Some of these habits could have caused some very real physical damage (scoliosis of spine, disc damage, tightening of tendons etc)

We could also be reacting to stress negatively, going into the startle reflex pattern and then moving that tense body is going to hurt:

We could also be interfering with our natural balance by over compensating after an accident or trying to fix a problem eg: back pain by strengthening another part of our body. How do we know how much to strengthen? Are we actually creating a muscle inbalance?

We Love to interfere don’t we!

In my experience people have a very strange idea of what good posture is. Obviously we don’t want to slouch. Take standing for example, are we TRYING to stand up straight? Are we using undue tension in doing so.

When questioned I find some of my clients are holding their tummies in, tucking their tail bones under, clenching their buttocks or even trying to pull their head and neck back because they think this is good posture. It may even look ok in the mirror but it takes a lot of effort and is tiring. They are in effect fixing themselves in a position and actually using the wrong muscles.

So how can I improve my balance?

Well your body works perfectly well all the time!

You cannot be serious I hear you cry.

If YOU are doing something like clenching your buttocks or tightening your legs, your neuromuscular system will recognise this and compensate by creating other tensions maybe in your back and neck.

It is useful to know that you are all joined up, every muscle in your body is connected to every other muscle, tendon or bone by connective tissue/ fascia. If your muscles were like a body suit and you tugged and twisted one part it would affect the whole.

So ask yourself as you stand there, am I DOING something to stand here? The answer is probably yes. Rather than trying to work out what it is and going round your body turning things off, choose to DO NOTHING. You will probably drift, wobble or sway a little and this can be a bit scary. Just keep your feet evenly spread on the floor. You are coming back into balance and UNDOING.

Many of us stand habitually either forward on our feet, back on our feet, on the insides or outsides and maybe more on one foot than the other. Which one are you? Can you even that out more or less?

Will I not fall over I hear you say?

Take a look at gravity – we all know gravity takes us down but there is an equal and opposite force that takes us up. It is gravity itself that keeps us up and we lengthen in response to it.

Check out Ground Reaction Force or Neutons 3rd law on Wikepedia.

Think of what happens to astronauts when they are in space without the force of gravity. They go into a foetal like position. When they come back to Earth they lengthen in response to gravity and if they have been away for a while they get a real sense of rushing under their feet. Yup the planet is pressing back at them supporting them. No need to hold on.

So what do toddlers, Fred Astaire and Federer have in common?

They trust their body knows how to balance, they let gravity do it’s job. They don’t try and work out what they need to do, hold on to or strengthen. They move as a whole.

I would also say they have a reliable body map. A toddler instinctively knows to bend from the hip joints , not their hips or waist as many adults do. Remember the waist is not a joint. A toddlers head is nicely poised/ suspended on top of their spine (roughly in line with your ear lobes), all nice and free.

Their awareness tends to be in the 'here and now'. Be visually present . Just look at what happened to Tiger Woods’ golf game when he was distracted in his personal life. Sportsmen and women are known to have great peripheral vision so try being aware of what’s to the sides of you. Computers etc tend to suck us in.

Also note that eyes are an important part of balance. Try closing your eyes and walking across an empty room. Difficult eh! Even though you know there are no obstacles in your way.

In effect the toddler, Fred Astaire and Federer are DOING NOTHING whilst DOING SOMETHING.

In Alexander Technique we call this Inhibition. They are also in the moment. The toddler is exploring, Federer watching the ball, being in the game, Fred Astaire trusting his body, leaving it all alone.

So ask yourself the question as you stand, sit, walk or even play sport, am I DOING SOMETHING?

Choose to DO NOTHING, feel the tension release and be visually aware of your surroundings thinking out rather than in. YOUR BODY WANTS TO BALANCE SO LET IT!

Mark CLaireaux M.S.T.A.T

www.alexandertechniquebrighton.com

Scilosis and how Alexander Technique can help.

2011-01-21T14:43:00.000Z

I often say to new clients who have been diagnosed with Scoliosis that the Alexander Technique will probably not get rid of your Scoliosis but it usually reduces the associated pain. This is because you will learn how to move more efficiently and effectively with less tension.
The Scoliosis Association has dedicated a whole page to Alexander Technique including case studies. Click below.

http://www.sauk.org.uk/about-scoliosis/complementary-therapies/alexander-technique.html

So there is hope, so why not try a session for yourself:
http://www.alexandertechniquebrighton.com/ or call Mark 01273 687739

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

2010-12-09T15:50:00.000Z

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....

2010-11-30T13:27:00.000Z

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...

2010-11-01T16:09:00.000Z

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.

2010-10-18T19:01:00.000+01:00

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.

2010-10-15T19:00:00.000+01:00

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

2010-10-02T16:09:00.000+01:00

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

2010-09-29T19:29:00.000+01:00

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!

2010-09-29T14:03:00.000+01:00

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

2010-09-22T12:24:00.000+01:00

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!

2010-09-20T21:16:00.000+01:00

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

2010-09-08T16:38:00.000+01:00

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

2010-08-03T18:11:00.000+01:00

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.

2010-07-12T15:55:00.000+01:00

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....

2010-06-10T16:28:00.000+01:00

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

2010-04-11T09:55:00.001+01:00

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

2010-03-31T18:09:00.001+01:00

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

This blog has moved

2010-03-08T15:48:00.000Z

This blog is now located at http://alexandertechniquebrighton.blogspot.com/.
You will be automatically redirected in 30 seconds, or you may click here.

For feed subscribers, please update your feed subscriptions to
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Alexander Technique Tips

2010-03-08T15:36:00.000Z

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

2010-02-22T15:51:00.001Z

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

2010-02-21T18:34:00.000Z

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)

2010-02-15T09:58:00.000Z

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.....

2010-02-12T11:49:00.000Z

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

2010-02-11T15:31:00.001Z

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

2010-02-07T14:38:00.000Z

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

2010-02-06T13:38:00.002Z

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

2010-02-02T22:18:00.000Z

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!

2010-01-13T14:12:00.000Z

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

2010-01-07T23:20:00.000Z

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?

2010-01-07T23:14:00.000Z

" 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

2010-01-07T23:09:00.000Z

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

2010-01-07T23:03:00.000Z

“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

2010-01-07T22:58:00.000Z

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?

2010-01-07T22:50:00.000Z

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.

2010-01-07T22:42:00.000Z

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

'Miracle method straightens out Victoria Beckham' Daily Mail today

2009-12-11T10:59:00.000Z

See the full page article 'So that's how to fix my POSHTURE' in Daily mail today. Not sure about the play on words!

http://www.dailymail.co.uk/tvshowbiz/article-1234900/So-thats-fix-Poshture-Miracle-method-straightens-Victoria-Beckham.html

want to know more about how The technique can help you here in Brighton:
http://www.alexandertechniquebrighton.com/

Liz's Story - Headaches thing of the past.

2009-11-13T13:23:00.000Z

Liz is a young lady in her early twenties, she came to me due to tension headaches which she had been suffering 3 to 4 a week for the last three years and they tended to last all afternoon. It is no coincidence that she also complained of shoulder and neck pain most of the time. Liz also reported that she found standing for long periods difficult. After just 3 lessons the headaches reduced and by lesson 6 she was no longer getting the headaches at all. As she has learned to support herself the tension has gone from her neck and back. How did this happen? Well Liz was standing completely out of support with her feet turned out with more of the weight on the insides of her feet. This created undue tension in her legs, narrowing her back and even creating excessive holding in the shoulders and neck all of which contributed to the headaches.
If you would like to find out how this could help you go to:http://www.alexandertechniquebrighton.com/

Pupil survey

2009-11-12T14:14:00.000Z

If you have had some lessons in the Alexander Technique please take a few minutes to complete the Society of Alexander Technique's survey online: www.stat.org.uk/pupilsurvey/2009
This we enable the Society to get an insight on the effects of lessons on pupils lives.
Many Thanks
Mark Claireaux
For lessons in Brighton go to :
http://www.alexandertechniquebrighton.com/

Kate's story......Hips.

2009-11-07T09:31:00.000Z

Kate has had Alexander Lessons for many years and has been coming to me over the past year. Kate has a very challenging job and has to give many presentations. She has noticed that she feels much more grounded when giving presentations which impacts on her delivery.
Recently we have been spending more time on getting Kate in centred support. ( A position which frees up the whole body and joints). It has been quite a revelation and for the first time Kate's hips are freeing up. This feels really quite different to Kate and in the beginning can feel quite wrong. She felt as if she was leaning over but when she looked in the mirror this was not the case. Her hips really were freer and were ready to go into movement.
Sometimes we do concentrate on parts of our body that we feel we need to work on or fix in some way especially if we have pain. If we can learn to operate more out of centred support these problems can dissipate.

If you would like me to show you this go to:
http://www.alexandertechniquebrighton.com/ to book an appointment.

Alexander Technique for Performers

2009-11-07T09:08:00.000Z

"Light up for the right notes" was a recent article in the Irish Times about the role of Alexander Technique in reducing pain for the performing arts. See full article:
http://www.irishtimes.com/newspaper/health/2009/1013/1224256493953.html

As an Alexander teacher when I can get the person in centered support in standing or sitting this has a huge impact on their voice and/or playing. To find out more go to:

http://www.alexandertechniquebrighton.com/

Sit up straight! It'll keep you smiling.

2009-10-19T14:59:00.000+01:00

This is an extract from an article by Claire Coleman in todays Daily Mail:

Brita Forsstrom, chair of the Society of Teachers of the Alexander Technique (stat.org.uk), agrees that our physical demeanour is very much bound up with our mental state.
'When you think about phrases we use in everyday life and the connotations that they have, it's understandable that there should be a link between the way we stand or sit, and our mood.
'We talk about someone being "level-headed" or being able to "keep a clear head", and conversely about someone being "spineless" or "lacking backbone" or "being down".'
Brita explains that Alexander Technique is less about consciously good posture and more about encouraging the body to regain natural, easy poise.
'This physical poise gives coordination, balance and support. It allows the back to lengthen, lets the head sit comfortably and move freely, and broadens the chest so we can breathe more easily. This projects the appearance of someone who is alert and relaxed.'
It's all very well talking about poise, and about effortless posture, but what can we do practically to help ourselves?
'When sitting down, rather than sitting back on your buttocks or the base of the spine, try to sit on your sitting bones, the bones right at the bottom of the pelvis,' Brita says.
'If you're standing for any length of time, try to ensure that your weight is evenly balanced between both feet and evenly distributed between the heel and ball of the foot.
'When walking, don't walk with your shoulders. You want to think about your head being freely positioned over the spine - that way you'll be poised, both physically and mentally.'Read more: http://www.dailymail.co.uk/femail/beauty/article-1221310/Sit-straight-How-good-posture-boost-physical-AND-mental-wellbeing.html#ixzz0UOFkRmPC
To find out how the Alexander Technique can help you in Brighton go to:
http://www.alexandertechniquebrighton.com/

Daily Express - Bluffer's guide to Alexander Technique

2009-09-03T16:53:00.000+01:00

This is an extract from a recent article in The Daily Express:

THE hottest tips to improve posture and general well-being

WHAT IS IT?
The technique teaches us to identify and eventually lose bad habits in posture that have been built up over the years.
It considers how individuals move and breathe and teaches students how to move more freely, ridding the body of tension.
It involves no specific exercises, requires no special equipment and can be practised wherever you are. It is suitable for people of all ages and levels of physical fitness.
WHAT DOES IT PROMISE?
You will learn how to release tension and rediscover balance of mind and body.
With increased awareness you can be poised without stiffness, move gracefully and powerfully with less effort, be alert and focused with less strain, breathe and speak more easily and freely as well as being calm and confident.
It can also solve ailments including carpal tunnel syndrome, repetitive strain injury, stiff neck and shoulders as well as back injuries. The technique is often used to enhance the performance of singers, actors and athletes.
WHAT IS INVOLVED?
Mastering the Alexander Technique is the same as learning any complex skill and is often compared to studying a musical instrument.
The teacher should be skilled in the technique and use demonstration, explanation and examination. Light physical contact between the student and teacher is used to detect the student’s physical and emotional stresses.

Explanations of how to improve everyday actions such as standing, walking, bending and talking are offered. Students can also specify a focus such as helping with sports, music or drama.
HOW LONG DOES IT TAKE?
Individual lessons with a qualified teacher are the best way to learn and these will also cater for individual needs. The technique is usually taught in a series of 20 to 40 sessions. Each lasts about 45 minutes.
COST
Fees are typically £30-£40 per session.

Daily Express - Bluffer's guide to Alexander Technique

2009-08-27T14:42:00.000+01:00

The Daily Express published a Bluffer's guide to The Alexander:
www.express.co.uk/features/view/117145/Bluffer-s-guide-The-Alexander-Technique
The photo is quite unusual i would say, and don't worry I will not get you to balance any books on your head.....
See my Brighton website for more details:
http://www.alexandertechniquebrighton.com/

NHS back pain shake up.

2009-07-29T17:48:00.000+01:00

"Will NHS back pain shake up do you any good?" is the question asked in the Mail on Sunday 16th June.
Got a bad back? There's been a radical shake-up in the way the NHS will treat you. Injections and surgery are out - exercise classes and counselling are in. But will they do you any good?
The Alexander Technique is explored.
Read more:
http://www.mailonsunday.co.uk/health/article-1193248/As-NHS-shake-ditches-spine-surgery-exercise-counselling-actually-good.html

To find out more about Alexander Technique in Brighton go to :
www.alexandertechniquebrighton.com

Hazel's headaches

2009-07-17T11:04:00.000+01:00

Hazel came to the Alexander Technique for neck and upper back pain. After only a few sessions the daily headaches started to reduce. This week she came for her lesson and I asked her how were the headaches. " I can't remember the last time I had a headache which is amazing because i've been having them for 15 years or more, also I feel I have so much more energy" she said. Hazel has really changed, you can see that in the way she moves around.
To find out more about the Alexander Technique in Brighton go to:
www.alexandertechniquebrighton.com

Jo's story

2009-07-17T10:52:00.000+01:00

Jo was sent to the Alexander Technique by her company coach, and the company paid for a course of lessons. The company felt that the way she came across in presentations was letting her down due to poor posture. Jo also suffered 3 or 4 headaches a week. After only a few sessions the headaches significantly reduced and this week she 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.
To find out more about Alexander Technique in Brighton go to:
http://www.alexandertechniquebrighton.com/

Val's Sciatica relieved

2009-07-11T10:35:00.000+01:00

"I suffered from debilitating recurrent sciatica for over two years before a friend recommended I try the Alexander Technique.

Over six months of patient tutoring, Mark has shown me many ways to improve my physical and emotional stance, and I look forward to and gain real benefit from each weekly lesson.

My sciatica is largely a thing of the past : it really only returns when I am “too busy” to perform the Alexander semi-supine floor exercise, which proves its efficacy and shows me the path I need to follow. Thank you, Mark" Val B
To find out more about Alexander Technique in Brighton go to:
www.alexandertechniquebrighton.com

'Quality of life increased enormously' - Daily Mail article

2009-06-09T18:14:00.000+01:00

In today's Daily Mail there was an article on how choosing the right exercise can cure your health problems which included the Alexander Technique for back pain. Here is an extract:

BACK PAIN
THE CURE: Alexander Technique.
HOW OFTEN: A course of 24 lessons, then daily.
HOW IT WORKS: Regular activity has long been known to ease chronic back pain, but a study published in the British Medical Journal last year suggested the popular postural awareness therapy Alexander Technique could provide the greatest benefit.
Devised by Frederick Matthias Alexander, an Australian actor who suffered stressinduced breathing problems, this method re- educates the body to achieve postural harmony.
A teacher will assess your posture and how you move about. Then he or she will teach you how to sit up straight, walk without hunching over and other techniques to improve balance and co-ordination and relieve pressure on the spine.
Professor Paul Little, a primary care specialist who specialises in back problems, found that one year after the trial started, the average number of activities limited by back pain had fallen by 42 per cent in the Alexander group, and the number of days in pain were only three a month, compared with 21 days in the control group. The Alexander group said their quality of life increased enormously as they were pain-free.
To find out more about the Alexander Technique in Brighton go to :
www.alexandertechniquebrighton.com

Running with the Alexander Technique

2009-05-28T08:32:00.000+01:00

In last nights Evening Standard there was an interesting article :
'The Best Ways to Jog Yourself Fit', the Alexander Technique came out very well and gives some good tips. Here is an extract:

THE RIGHT MOVES By Jackie Annesley

On the wrong side of 45 and having abandoned the gym long ago, I knew I had to get back into exercise. I'd tried running after one of the children was born but my knees protested. So I turned to the Alexander Technique for help.
Its core principle is to bring your body into balance. Noel says: “You need to run efficiently, and for that you must lengthen' in stature as you run.”
First he showed me how to free up my neck and allow my head to “balance” on top of my spine. Another rule is to relax the shoulders, keep the arms bent, hands flexible and to lead with the knees, not the feet.
This prevents muscles over-tightening which can lead to neck and lower back damage. And never tuck your bottom in. Instead, think of your back widening as you run.

Verdict? It works. There was no more knee ache because AT improved my posture. About 4lb seems to have fallen off me, fortuitously around my thighs. Some mornings I think I could run for ever. I've even fantasised about running the London Marathon. Perhaps one day.

Singing with Alexander Technique

2009-05-19T16:15:00.000+01:00

Read Lesley Garrett's recent article in The Guardian ' The body needs to be full of energy' where she tells of the importance of standing correctly and how the Alexander Technique has helped:
http://www.guardian.co.uk/music/2009/may/10/lesley-garrett-warm-up-singing

Improve your singing with the Alexander Technique

2009-05-13T19:19:00.000+01:00

The Alexander technique can help release tension in the body, allowing the voice to become fuller and freer.
The Guardian and Observer had an article at the weekend in it's joint guide to Performing.
The article 'Your very first release...' highlights the way we use ourselves has an effect on our voices. It also gives some useful tips and observation exercises.
My client Mike can testify to this ( see blog 'Mike gets his voice back').
To read the full article go to:
http://www.guardian.co.uk/music/2009/may/10/alexander-technique-singing

RSI - Alexander Technique can help

2009-03-23T21:48:00.001Z

Tina is a florist and has been suffering from RSI for sometime. She has been coming to me for a course of 8 lessons and today was a real turning point. Her back pain has reduced and her RSI in both arms is almost non-existent. Tina is so pleased as she will be able to continue working as a florist which she really loves.
"My RSI has 90% disappeared, I am so relieved" Tina
For tips on reducing the effect of RSI and how the Technique can help go to:
www.alexandertechniquebrighton/RSI_Brighton.html

A video of the man himself - Frederick Alexander

2009-02-25T17:54:00.001Z

Take a look at this rare video footage of FM Alexander taken from TheSTATchannel on YouTube:

http://www.youtube.com/watch?v=bbeXjewVmME&feature=channel_page

To find out more about the Alexander Technique in Brighton got to:
www.alexandertechniquebrighton.com

Video explaining 'Alexander Technique and the Back pain trial'

2009-02-25T17:25:00.000Z

Take a look at these two 6 minute British Medical Journal videos posted on YouTube :
Part 1:
http://www.youtube.com/watch?v=3GbwzqT9piU&feature=PlayList&p=F4E86857536497E5&playnext=1&index=29

Part 2:
http://www.youtube.com/watch?v=BXmimtk381U&feature=related

To find out more about the Alexander Technique in Brighton go to :
www.alexandertechniquebrighton.com

The whole world is talking about the Alexander Technique

2009-02-04T16:52:00.000Z

You’ve probably heard the news that the Alexander Technique is great for reducing chronic back pain (unless, of course, it’s old news to you– in which case you may already have thought about having some AT lessons yourself!) From the UK, to India, to the USA, to Canada, to New Zealand, STAT (Society of Teachers of the Alexander Technique) has been busy telling the world about recent research published in the British Medical Journal, which showed Alexander Technique lessons give patients with chronic lower back pain important improvements in function, quality of life and reduce the number of days in pain. In fact, 24 Alexander Technique lessons reduce back pain by a colossal 85% - making it more effective than classical massage and normal GP care, or GP prescribed exercises alone.

STAT has always known the Alexander Technique is effective for alleviating many different conditions, but now the rest of the world has cottoned on to its clinically-proven effect on back pain. The media has been raving about the research, with hundreds of pieces of media coverage worldwide.

In the UK national papers alone there have been nine large articles.
The Daily Mail announced: “An old cure for a modern malaise: Alexander Technique can beat chronic back pain”.
The Daily Telegraph told its readers to “Sit up and take note of the best way to beat back pain”.
And The Guardian proclaimed the “Alexander Technique does ease back pain”.
So with the Alexander Technique a hot topic at the moment, what’s next for STAT? Keep yourself updated with news and events by visiting www.stat.org.uk and discover what the whole world is talking about.

How to turn back your age clock

2009-01-12T20:05:00.000Z

The Independant published an article in its 'Health and Wellness' section on Tuesday 6th Jan titled - ' How to turn back your age clock' - There was a whole section on fixing your posture focusing on The Alexander Technique. Follow the link for full article:
http://www.independent.co.uk/life-style/health-and-wellbeing/features/how-to-turn-back-your-age-clock-1227844.html

To find out more about Alexander Technique in Brighton go to:
www.alexandertechniquebrighton.com

News Flash - BMJ article on Economic Evaluation of Alexander Technique

2008-12-12T14:15:00.000Z

I am pleased to announce that the following article was published online in the British Medical Journal yesterday 11th December 2008:

"Randomised controlled trial of Alexander Technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain: economic evaluation" .

The article concluded: " A series of 6 lessons in the Alexander Technique combined with an exercise prescription was the most effective and cost effective option for the NHS"

To view the complete article and watch the Video go to:
http://www.bmj.com/cgi/content/full/337/dec11_2/a2656

Mike get's his voice back.....

2008-12-09T17:28:00.000Z

I have been working with Mike for some time now and we have seen a real change in him ( See his testimonial on main site). Mike has been struggling with his voice for over 4 years now. However we have recently been doing some work on his breathing and voice and things seem to be getting better. He reports that his voice is not so hoarse and it doesn't seem to run out on him like it used to. This week he was thrilled that he was able to sing several songs with his band that he plays with, something he couldn't do a few weeks ago.
To find out more about the Alexander Technique in Brighton go to:
http://www.alexandertechniquebrighton.com/

Hope for back pain sufferers

2008-12-01T23:06:00.000Z

Here is an article I wrote for 'Tutor Pages' - hope you find it interesting:
http://www.thetutorpages.com/tutor-article/subject-research/alexander-technique/hope-for-back-pain-sufferers/972

It's cold outside

2008-11-04T18:50:00.000Z

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. Try it for yourself.
For more info: www.alexandertechniquebrighton.com

Alexander's secrets

2008-10-28T20:51:00.000Z

A full page article in tonights Evening Standard gives a pupils verdict on lessons. The BMJ recently claimed that the Alexander Technique could not only reduce back pain but also enhance your quality of life.

"In the past seven weeks, as well as managing to unfurl an inch, I've improved my sleep pattern, felt less stressed, been more patient with the children, played perceptibly faster tennis, gained a better complexion and reduced the shoulder tension that invariably led to migraines" Jackie Annesley

Thought for the week

2008-10-27T11:57:00.000Z

"Prevent the things you have been doing and you are half way home" F M Alexander
Most of us are unaware that we are using far more tension in our bodies that is necessary. For example just in standing up straight we might be holding onto our arms or bracing our legs unnecessarily. The problem is that our brain has registered this habitual tension as normal so you might not notice you are doing anything. The Alexander Technique helps you to be more aware and gives you a means of reducing such tension patterns, so as FM says 'you are half way home' to moving with ease and better co-ordination .

Thought for the week

2008-10-20T13:32:00.000+01:00

" It's not getting in and out of chairs even under the best conditions that is of any value. That is simply physical culture. It is what you have been doing in preparation that counts when it comes to making movements" Frederick Matthias Alexander.
Some people come to Alexander Lessons and think that it is all about how to sit up straight and how to stand. However we use the chair because it involves alot your body's co-ordination and it is something we do many times a day without thinking about it. We do tend to go into our old habit pattern that may include pulling or collapsing infront, pushing and tensing the legs and pulling our heads back. The Alexander Technique helps to to become more aware of what you are doing to yourself and gives you the skill to move with better
co-ordination and less tension so you can apply it to what ever you do.

Thought for the week

2008-10-13T10:01:00.000+01:00

''As soon as people come with the idea of UNLEARNING instead of learning, you have them in the frame of mind you want'' F.M.Alexander - the founder of the Alexander Technique, referring to his pupils coming to lessons.

Alexander Technique Awareness Week

2008-10-06T17:56:00.000+01:00

Today is the start of Alexander Technique Awareness Week with events across the country. Our theme this year is 'back pain' following the results from the back pain trial published in the British Medical Journal in August. '' Lessons in the Alexander Technique have long term benefits for chronic back pain''
I am offering half price intoductory lessons, just download the voucher on the website . This Special offer will only apply to lessons booked in October. www.alexandertechniquebrighton.com

''Watch your back in the credit crunch'' - Telegraph article

2008-10-05T18:15:00.000+01:00

Practicioners report an increase in back, neck and shoulder pain since the onset of the credit crunch...... One of the suggestions to prevent neck and back pain is The Alexander Technique . To see the full article in the Saturday Telegraph 4th October 2008 follow link below:
http://www.telegraph.co.uk/news/newstopics/politics/health/3130261/Watch-your-back-inthe-credit-crunch.html

Ugly Betty

2008-10-04T10:37:00.000+01:00

Did anyone see 'Ugly Betty' last night on Channel 4?
Alexander Technique mentioned.
Glad to see the Americans are catching on....

Welcome

2008-10-02T10:49:00.001+01:00

Welcome to my brand new website and blog!
New features of the site include :

Latest news - The Back Pain Trial published in The British Medical Journal.
Alexander Awareness Week 6-12th October including half price downlaodable voucher.

Also there is a Shop where you can buy gift certificates online and a bookstore of my recommendations.
I hope you enjoy the site and let me know your comments.