Spending too much time at the computer? Feeling aches and pains after staring at the screen? Noticing tension in your neck, back or other areas? .....
Improve health, wellbeing and productivity with Jim Crosthwaite, privately or in your workplace. Clients learn : self-observation and body mapping skills; how to change bad habits; how to better coordinate actions like typing and reaching; and many tips based on Alexander Technique.
What's the connection between Marilyn Monroe and Alexander Technique? One of the last books she was reading before her death in 1962 is one by F.M. Alexander himself called Man's Supreme Inheritance. Her copy of this book featured in the Marilyn exhibition held at Bendigo Art Gallery in 2016. She was closely reading the book not long before her death as indicated by the many annotations up to page 157, where she had placed a bookmark.
You may have an image of Marilyn Monroe as preoccupied with her body image, but she have a great mind and was a true intellectual. Her library had over 400 books, with favourite authors including Joyce, Freud, Hemingway.
I would love to read those annotations! Looking at my own copy of Man's Supreme Inheritance, Marilyn would have been reading sections of the book such as:
. Conscious control
. Applied conscious control
. Habits of thought and of body
In her last interview, Marilyn says "An actor is not a machine, no matter how much they want to say you are. Creativity has got to start with humanity and when you're a human being, you feel, you suffer. You're gay, you're sick, you're nervous or whatever. Like any creative human being, I would like a bit more control so that it would be a little easier for me when the director says, "One tear, right now," that one tear would pop out. But once there came two tears because I thought, "How dare he?" Goethe said, "Talent is developed in privacy," you know? And it's really true. There is a need for aloneness, which I don't think most people realise for an actor." Richard Meryman, Life, 3 August 1962. The extract is from an edited version of the interview
By control, I think she is getting at something like the psychophysical unity stressed by Alexander - essential for great acting. Alexander himself had been a Shakespearean reciter.
Marilyn also owned another book by Alexander, the much more readable Use of the Self. Her copy sold at auction in 1999.
First published as Look after your back in an email newsletter
Too many of us are subtly stressing our backs, whether in standing, walking or sitting.
Even if we have a standing desk, we all do lots of sitting at work and home, in the car, and on public transport. It can add up to hours each day.
Thankfully, just a few actions can make a big difference.
Why our backs do more
Our human body is perfectly designed for an upright life. The lower vertebrae are thickest, and we have a low centre of gravity. Unlike chimps, we have four curves to the spine; two are added as the very young child learns to stand and walk (Dr Stephen Curnow, ABC RN The Body Sphere, 30 July 2016).
But now, our lifestyle choices mean that we place more stress on our spine than in ancient times.
Furthermore, humans now live much longer and so our backs are asked to carry the strain of poor use over many more years. Our parts wear out!
Did you know that life expectancy for women increased from 51 in 1881 to 84 in 2009. For men, the increase was from 47 to 79 (ABS 4102.0 - Australian Social Trends, Mar 2011).
Changing lifestyle habits
We have more control over the habits associated with our lifestyle than over our life span. Habits of misuse create postural problems.
With care and re-education, the tear and wear can be avoided or at least greatly reduced.
Here are some tips to get you thinking.
Find the length of your back
Wiggle as you sit on a chair - that's more or less where your lower back starts. The tail bone curls slightly under your bottom.
Nod your head very gently as though you are agreeing with me. Notice the head is pivoting just below your ear lobes.
Now you have found the length of the spine.
Secure your base of support
First time. Pivot forward in a chair as far as you can comfortably go, thinking about length in the front and back of the body (check the photo). Stop if you feel any pain.
Notice how your pelvis is now tilted forward (as in the photo).
Keeping this tilt, use your arms to help lift your bottom right into the back of the chair.
Now unwind so that you are fully upright.
Does your pelvis still have some of the forward tilt? Are you slumping as much as before? Are you pressing as heavily into the back of the chair?
Thanks to fellow teacher Paul Cook for this activity. Next time, as you do this exercise, observe if there is any tightening at the other end of the spine, around your shoulders and neck. If so, ask for release in this area as you move.
I hope that the information and tips are useful to you. If you are struggling at all, or feel any tension, why don't you explore the Alexander Technique further?
People benefit greatly from lessons with a teacher. A package of six lessons is recommended, but I suggest that you start with trying one lesson. Why don't you ring me on 0488 956 506 or email jimxwaite @ gmail.com to book a lesson today?
For the workplace, I now have a great presentation. I use it to explain Alexander Technique, the evidence for its effectiveness, and what I offer in the workplace - and how it can help with work health and safety. Who should I talk to in your organisation? Please let me know.
(First included in my December 2016 email newsletter).
Tips based on Alexander Technique can help you with walking all year round. Let's consider arm swing and stride, as well as carrying a bag.
Arms can swing more
Our arms are designed to swing as we walk. One leg moves forward, so does the opposite arm. What's great about arm swing? It helps move the back muscles, develops flexibility in the rib cage and so indirectly aids our breathing.
A recent student had very little arm swing and one arm rose higher than the other. She felt uncomfortable swinging her arms more - until I asked her to look in the mirror. She changed quickly once she could see that a larger arm swing didn't look out of place.
Watch people around you - how do you compare?
Carry your bag evenly
How well do you carry your bag?Do you habitually walk with one shoulder higher than the other? Chances are that you do if the bag is hooked over just one shoulder. Does your bag interfere with arm movements?
Start by observing yourself and other people. This may be enough to even up your shoulders. Try lengthening the strap, so it goes around the neck. Consider a different bag!
In these images, she has even shoulders but little arm swing - that's OK for a short time, but it shouldn't become habitual. His shoulders are quite uneven - I wouldn't want to do this for a long time.
Try a shorter stride
My stride used to be very long - whether I was strolling or purposefully going somewhere. American teacher Bob Britton gave some advice that led me to make major changes. Now my legs don't reach much further forward than the front of my body.
An elderly student of mine finds that a shorter stride has reduced the back pain resulting from walking.
Bob Britton argues that a long stride means the front leg has to do a lot of work pulling the body and the rear leg forward. If instead, the stride is shorter, the front leg does much less - it simply takes the weight of the body and allows the rear leg to float through until it hits the ground.
Could the barman stride out and still balance the drinks?
More on arm swing
The skeleton image below gives us much food for thought.
on the left side, imagine how arm movement affects the huge trapezius muscle (blue) and the equally large latimus dorsi running from armpit to pelvis. Notice how even the head is involved.
On the right side, where the muscle is cut away, consider how the shoulder blade is free to move and how gentle arm movement will also stimulate the long spinal muscles (close to mid-back).
Just starting out
What will his walking style be in future?
Want to take this further?
I hope practicing these tips is useful to you. Perhaps you need to do more? People benefit greatly from individual lessons with me. I can help make walking, and everyday activities, much more pleasant.
Why don't you ring or email to book a lesson today?
Screen based work has subtle effects on our health.
Firstly, computer-related eye fatigue affects just under 50% of Australian office workers (ComCare 2012 p.5).
Secondly, how we sit or stand while viewing the screen has implications for health.
Here I outline common problems, offer three strategies to try, and provide further sources of help.
Do you have a problem?
Consider if one of these applies to you:
you crane forward as you focus on the work
you slump and pull your head back to see the screen
you become rigid in your arms, chest, neck and jaw with the effort to focus on the screen.
1. Set up your screen
Aim to look down towards the centre of the screen. This allows the head to be poised on top of the neck. Worksafe (2011 p.42) recommend that the top of the screen be about level with your eyes, and that you sit about a full arm length away from the screen.
This is difficult with portable devices, but Worksafe (2011 p.42) has a series of very useful suggestions for using a laptop, tablet or mobile phone.
2. Ease back and up
How has your posture changed as you read this email? Are you subtly drawing back from the screen. Good!
Pivoting back and forth on your sitting bones can help you find length in your torso. Aim for poise and balance rather than a fixed posture.
Can you sit and view the screen as effortlessly as the young people in this image? (note forearms should not slope upwards towards the keyboard).
3. Look beyond the screen
When you take a break or turn on the computer, sit for a moment. Ask if your hands, arms and shoulders can soften. Ask if your neck is easy.
Now be present in the whole room, just as if you were soaking up the sun and breeze at the beach.
Questions to consider
What can you see using your peripheral vision, beyond and alongside the computer?
Can you picture the wall, door, window, desk or shelves that are behind you?
How high is the ceiling? Think gently about lengthening into the space above you.
It may help to imagine travelling along this road, as though the centre of your computer screen is just above the word 'vision'. Think in 3D - ahead, to the sides and the road behind.
I can help with deep habits
The tips above are based on helping other people at their office desk, as well as my own personal experience.
These tips may get you started. They are unlikely alone to help you easily break postural habits that are unhelpful but deeply held.
Alexander Technique lessons can quickly help the 'undoing', get you on the right track, and allow you much more comfort during the hours you face the screen.
Please email me or ring. Price for a package of six lessons is $300. Concessions available. Duration is usually 40-50 minutes.
Even better, talk to me about assisting you and others at your workplace. I have an evidence-based presentation to show HR and section managers, and health & safety representatives.