What is The Alexander Technique?
The Alexander Technique is a skill that may be learned to improve movement, coordination, and postural alignment. You learn to take care of yourself in every activity. It can help to:
Relieve and prevent back, neck and limb pain, headaches and other muscular-skeletal problems.
Reduce tension in activities that are repetitive and/or strenuous such as bending, lifting, or typing.
Improve performance in skilled activities such as dance, music, acting, or sport.
Manage stress, improve well being and self understanding. It can also restore freedom of movement after an accident or chronic illness.
It's a gentle reminder to bring ease to every day activities.
Our bodies are brilliantly designed, many of our problems from depression, to back pain, to voice loss, occur because we don’t allow our bodies to function in the way they were designed. The process of not interfering with the natural way you use your voice, walk, dance, play a musical instrument etc, is a skill that can be learned through the Alexander Technique.
Tension in our bodies be it physical or mental, requires more energy to move. If you use more muscular effort than is necessary, the effect is to often stiff joints, undue fatigue and even pain.
The Alexander Technique is a means of eliminating unnecessary tension while learning to move in an easier more effective way.
So, the Alexander Technique is all about helping you spot, understand, and eventually conquer the tension habits that can cause pain and discomfort. It's like having a friendly guide by your side, using gentle hands-on guidance and clear explanations to help you find a sense of comfort and balance in your body's natural structure and movement.
But it's not just about getting rid of pain. The Alexander Technique teaches you a new way of thinking about what you are doing, it is a mindfulness. The end result is that you use your body in a more efficient and effective way, this can have a huge positive impact on your performance in everyday activities or specific tasks, like playing an instrument, acting, or even simple things like walking, bending or standing.
While the Alexander Technique might sound a bit complex or mysterious to some, many people have found it remarkably helpful. It's a great tool for managing stress, improving performance in various fields, and easing physical discomfort. At its core, the technique is about boosting self-awareness and helping people move more naturally and efficiently, in harmony with their body's inherent design and abilities.
An Important tip for maintaining your Alexander Technique Practice
Remember your daily semi supine.
Why do it daily? We are learning a process of changing our habitual way of doing activities to a more useful or less harmful way. To change a habit we need to be able to create space in our neurological pathways for the new way to happen. This can only happen if we can quieten our nervous system. By lying quietly on your back for ten minutes a day you practice coming to quiet, calming your breath and learning to recognise when you are connected and present. It also gives you an important break from your phone or computer and allows your back a chance to return to its original design.
What is Semi-Supine?
Semi-supine is a position where you lie on your back for ten minutes every day with your head supported on a book. Your legs should be bent with the knees balanced between your feet and your hips. The arms are placed with the elbows on the floor and the palms of the hands across the midriff. Practicing this daily can help you understand the connections in your body and improve your body mapping.
Learn more about the technique:
Exploring Alexander with Matt and Bevan.
In the podcast, I had the opportunity to discuss the Alexander Technique, a method I teach that aims to improve body awareness and reduce physical tension. I shared my experiences, including my work with actor Hugh Jackman, and emphasised the importance of being present and connected with one's own body. I suggested daily practices such as lying down and body mapping to help improve this connection. I also talked about the impact of this technique on actors, explaining how it assists them in managing emotional strain and enhancing their performances. The hosts shared their personal experiences with the technique, highlighting its transformative effects.
Bringing ease to everyday activities.
To avoid discomfort while sitting at a computer, instead of forcing yourself to sit up straight, pause and think about your head balancing on your spine. Allow this thought to guide your posture, letting the weight of your head travel down your spine and through your legs into the ground. This approach can help maintain comfort for longer periods.
FM Alexander Trust:
This video from the FM Alexander Trust explores the Alexander Technique, a method to reduce tension and enhance well-being. It's beneficial for those with chronic back and neck pain and Parkinson's disease. The technique modifies postural tone and body schema, improving movement and health. It prevents habits from disrupting balance, makes posture adaptable, and refines the brain's body map, reducing pain and improving well-being.
Frequently Asked Questions:
Can anyone do it?
Absolutely. A willingness to change is the only requirement. There are no age, shape, or gender barriers to the Alexander Technique.It truly is for everybody.
Is Alexander against exercise?
No, we are not against exercise. It is likely that after a series of Alexander lessons you will find exercise more pleasurable and beneficial. We’re more concerned that you don’t misuse or over-strain yourself. A number of top athletes include regular Alexander lessons in their strategies.
Do I have to stop going to my physiotherapist or chiropractor?
Alexander Teachers are not competing with other practitioners. In fact, there is healthy cross-referral. With a series of Alexander lessons, you will become better able to monitor your own condition—you become a better self manager. As you begin to change your habits you may avoid those injury pitfalls.
How many lessons will I need?
A few lessons will make definite changes, but we’re dealing with the habits of a lifetime. In order to maintain change a series of 10 to 20 lessons are recommended.
Do I have to take my clothes off?
No. Loose comfortable clothing should be worn. You will spend half the lesson lying on your back with your knees flexed.
Can I practice the Alexander Technique at home?
Yes, practicing the Alexander Technique at home can help reinforce the lessons and hasten progress. Your teacher will provide you with exercises and guidance for home practice.
Is the Alexander Technique like yoga or pilates?
While all three methods aim to improve posture and body awareness, the Alexander Technique is unique. It focuses on unlearning habitual patterns that cause physical tension and learning to move with ease and balance.
Do I need any special equipment?
No, the Alexander Technique doesn't require any special equipment. It's all about learning to use your body in a more efficient and less stressful way.