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
Tuesday, 3 August 2010
Monday, 12 July 2010
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/
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/
Thursday, 10 June 2010
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
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
Sunday, 11 April 2010
Alexander Technique Group Classes Brighton
Group classes at Brighton Natural Health Centre (Central Location), 6 Mondays from June 7th 5.15pm to 6.30. This is a beginners group. Great for balance, posture, breathing and back care.
For more details or to book go to: http://www.bnhc.co.uk/classes/body-work/alexander-technique
For one to one tuition go to: http://www.alexandertechniquebrighton.com/
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/
Wednesday, 31 March 2010
TMJ syndrome and the Alexander Technique - Ann's story
Ann is a GP and has been suffering from Temporomandibular joint syndrome (TMJ syndrome) for some time. Her dentist suggested she try the Alexander Technique. After about 5 sessions Ann realised that her jaw was no longer locking and also her neck was alot freer. Listen to this audio from a dentist's perspective.
http://bodylearning.buzzsprout.com/382/3532-how-the-alexander-technique-can-help-tmj-sufferers
http://bodylearning.buzzsprout.com/382/3532-how-the-alexander-technique-can-help-tmj-sufferers
Monday, 8 March 2010
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