Dutch Courage - Could your Bike be encouraging neck, back or shoulder pain?

On a recent trip to Amsterdam it really struck me at how the locals looked so relaxed on their bikes. Part of this is because there is a real bike culture and everything is set up to enable cyclists to move around freely. They have priority over cars and pedestrians.

However I believe it is more to do with the bikes they tend to use. The "Sit up and Beg Bike".

I'm not sure why these are not more popular in this country (possibly because we have more hills) but they do encourage better posture. The whole spine can lengthen without scrunching the neck and it is therefore easier and I would say safer to see around you as you cycle.
The handle bars are not straight like on a mountain bike and they also tend to be much higher up, they  are more to the sides encouraging the front of the chest to be open.

However a word of caution, it is like buying a really expensive office chair, we can still slump in it! We need to look at what WE are up to! I did observe some people doing a good slump on them, however I saw more open posture than I see on cyclists in the UK.
I do find in my work that many cyclists tend to have tight neck and shoulders muscles, in my 10 years experience this seems to be more than in non cyclists. Maybe we have something to learn from the Dutch.

As you can see from this image the mountain bike with low straight handle bars encourages an over flexed spine with a scrunched neck and rounded shoulders. If only we could see inside ourselves!

I would recommend the "Sit up and Beg" bike but encourage people to also look at themselves also. Alexander Technique sessions help us to move in a way that doesn't hurt whatever your activity.
www.alexandertechniquebrighton.com Tel 01273 687739

Its' getting cold out there......and we're getting hunched

Well winter is upon us once again 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 tightly, pulling them up to your ears maybe?

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, just like you did when you were a toddler and leave your shoulders alone, allowing your arms to swing forward and back as you walk.

TRY THIS: Imagine there is a cushion to either side of your shoulders and you don't want to pull away from those cushions. Better?


You maybe tensing your legs as well, choose not no to. 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.

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

"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/

Sitting is Standing!

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.

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

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.

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/

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 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/

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/

'Miracle method straightens out Victoria Beckham' Daily Mail today

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/

Sit up straight! It'll keep you smiling.

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/

How to turn back your age clock

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