tag:blogger.com,1999:blog-20336786978918347412024-03-05T19:20:00.486+11:00Applying Alexander Technique with Jim CrosthwaiteSpending 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 and for your workplace. _________________ NOW TEACHING ONLINE TO INDIVIDUALS AND GROUPS. 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.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.comBlogger51125tag:blogger.com,1999:blog-2033678697891834741.post-18313912641865683862020-05-10T13:34:00.001+10:002020-05-10T13:34:33.423+10:00Maintain poise working at homeCan you maintain appropriate poise while working from home? Old habits certainly creep in, exacerbating stiffness and pain. <b>My online lessons will certainly help you, but first consider these points. </b><br />
<div>
<br /></div>
Start by thinking of your body as an instrument - how well are you 'using' yourself as you sit in front of the computer? What change might you ask for, without creating more tension?<br />
<br />
<ul>
<li>Observe how you connect to the floor and chair </li>
<li>Ask if you can let go tension in the shoulders, arms and hands</li>
<li>Ask for length up the body (front, back and centre)</li>
<li>Notice if your head can subtly release towards the ceiling </li>
</ul>
<br />
Try putting your mind to observing yourself, day after day - a little at a time. Just make sure that too much thinking doesn't lead to tightening up! You can expect that maintaining your poise becomes easier over time.<br />
<br />
Check your computer setup too, and please experiment. Simple adjustments to your chair, desk, keyboard, screen and mouse may help. <div>
<br /></div>
<div>
I covered all these topics, and also eyestrain, in a recent corporate webinar.<div>
<br />
Tearing your hair out! You may find it hard to focus enough to do this well. <b>Why not ask about </b><a href="mailto:jimxwaite@gmail.com" target="_blank"><b>online lessons now</b></a><b> </b>or <a href="mailto:jimxwaite@gmail.com" target="_blank"><b>a webinar for your organisation</b></a>.<a href="https://1.bp.blogspot.com/-UJ2TXHSxZQo/Xrc5FUWPJ5I/AAAAAAAAEjA/PJHgl9pc8ig10THttQ_XaKZLKGasQdgiACLcBGAsYHQ/s1600/Do%2Byou%2Bstrain%2Bto%2Bsee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="720" data-original-width="960" height="480" src="https://1.bp.blogspot.com/-UJ2TXHSxZQo/Xrc5FUWPJ5I/AAAAAAAAEjA/PJHgl9pc8ig10THttQ_XaKZLKGasQdgiACLcBGAsYHQ/s640/Do%2Byou%2Bstrain%2Bto%2Bsee.jpg" width="640" /></a><br />
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Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-9551532853889858602019-11-15T16:48:00.000+11:002019-11-15T16:48:42.998+11:00Science and Alexander Technique<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Science is now truly giving Alexander
Technique (AT) a new lease of life. </div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Several leading researchers are also Alexander teachers. The new <a href="https://www.alexandertechniquescience.com/" target="_blank">website</a> set
up by Tim Cacciatore, Raj Cohen, Patrick
Johnson and Andrew McCann has much to offer. </div>
<br />
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
I particularly like the <a href="https://www.alexandertechniquescience.com/general/overview/science-catches-up/" target="_blank">article</a> by Raj Cohen. She relates concepts used by AT
teachers to relevant fields of science (e.g.
biomechanics), She then outlines the extent to
which each AT concept is strongly backed by
current science. Most are. Some need much more
research, and a few may not be not validated. </div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ar2ohIgExTk/Xc47AnXKWDI/AAAAAAAAEZo/tIYmjDhTD_oWkISOZtNongp-2KsWuriXwCLcBGAsYHQ/s1600/STSFig1-300x279.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="279" data-original-width="300" src="https://1.bp.blogspot.com/-ar2ohIgExTk/Xc47AnXKWDI/AAAAAAAAEZo/tIYmjDhTD_oWkISOZtNongp-2KsWuriXwCLcBGAsYHQ/s1600/STSFig1-300x279.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image from Cacciatore & Johnson The Physics of Sit-to-Stand</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
</div>
Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-13386949289941657522019-05-06T17:58:00.000+10:002019-05-06T17:58:09.970+10:00Soften your eyes<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Try this activity and observe for yourself how important our eyes are
in releasing unnecessary tension throughout the body and mind.</div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Ask for the muscles surrounding the eyes to soften.</div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Allow any release of tension to spread .... up to your forehead and back to the neck.</div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonnf1hzXL5teQXJVkNwVJpQTOJdwg83nFreEHV2p9t4xN506SDHH1omG1gmMfjrh3twDNrPC-Ih-xWBrlu-84XlrBd9zQmrJY4K5t_F7EwBTri5Yv6Klp9ibw6OaYgu1H6VWyxfNPW3CP/s1600/Eyes+on+computer+-+tech+background+-+Compressed+-+Depositphotos_8748254_original+%25C2%25A9+spaxiax.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="635" data-original-width="1024" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhonnf1hzXL5teQXJVkNwVJpQTOJdwg83nFreEHV2p9t4xN506SDHH1omG1gmMfjrh3twDNrPC-Ih-xWBrlu-84XlrBd9zQmrJY4K5t_F7EwBTri5Yv6Klp9ibw6OaYgu1H6VWyxfNPW3CP/s320/Eyes+on+computer+-+tech+background+-+Compressed+-+Depositphotos_8748254_original+%25C2%25A9+spaxiax.jpg" width="320" /></a>
Scan the web of muscle across the whole head and neck .... and descending down the back.</div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
What do you notice?</div>
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
Now that you know the process, try the exercise with closed eyes.</div>
<br />
<div style="color: #333333; font-family: Tahoma, Geneva, sans-serif; margin-bottom: 10px; padding: 0px;">
If the neck muscles let go of any tension, maybe you grew a little
taller .... just from the tiny activity of softening the eyes.</div>
Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-29165028970491217422019-02-28T16:35:00.000+11:002019-02-28T16:35:29.393+11:00Managing morning stiffness<br />
<a href="https://1.bp.blogspot.com/-SEE-50AxHPA/WrWZJIrg2XI/AAAAAAAAA9A/oloncxYPe0wQ0zB7msr0sAbmy-fsrjJugCLcBGAs/s1600/Harvard%2BHealth%2Bstiffness%2B0%2Bsafe_image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="249" data-original-width="476" height="167" src="https://1.bp.blogspot.com/-SEE-50AxHPA/WrWZJIrg2XI/AAAAAAAAA9A/oloncxYPe0wQ0zB7msr0sAbmy-fsrjJugCLcBGAs/s320/Harvard%2BHealth%2Bstiffness%2B0%2Bsafe_image.jpg" width="320" /></a>Are you like me and find you're often stiff in the mornings? I often find my left hip is a bit sore. Osteoarthritis is probably the cause for me, but it can also be worn joints or muscle tightness. As we age, the cartilage protecting the joint dries and stiffens, and also the joint is less well lubricated with synovial fluid. Importantly, for managing stiffness and pain, "weak muscles and stiff tendons tend to tighten during sleep" (<a href="https://www.health.harvard.edu/pain/what-makes-my-joints-stiff-in-the-morning" target="_blank">Harvard Health online</a>).<br />
<br />
I don't have a consistent "fix", but use Alexander Technique to help. I watch my reactions, ask in different ways for my whole body to lengthen, and importantly try to avoid tightening around the pain. I also apply the Technique on a morning walk, and when doing the hamstring and quad stretches that also help. Finally, <a href="http://jimcrosthwaite.blogspot.com.au/2011/12/resting-back-is-great-for-desk-bound.html" target="_blank">constructive rest</a> reduces stiffness and makes us aware of how we tighten up. Try it in the mornings, and at night before bed. Let me know if you need help with it.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-54496092759203900412018-04-10T08:29:00.000+10:002018-04-10T08:29:04.003+10:00Marilyn Monroe studied Alexander Technique<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaM4cN25cHgSpdDtem3svGrm5gOX0tbwS24QgqfBJzZkLusZ1h5O5RzbtA-Uo_zeZPWk-qGwNQryOT0vdqD68eB8T0hvX6FZ89Ds8He0_CKsuPbG-4-rKnq6j-Ps4nc3eCpVez3HCNPr54/s1600/Marilyn-Monroe-Owned-Book-Mans-Supreme-Inheritance-2+%25281%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="263" data-original-width="655" height="128" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaM4cN25cHgSpdDtem3svGrm5gOX0tbwS24QgqfBJzZkLusZ1h5O5RzbtA-Uo_zeZPWk-qGwNQryOT0vdqD68eB8T0hvX6FZ89Ds8He0_CKsuPbG-4-rKnq6j-Ps4nc3eCpVez3HCNPr54/s320/Marilyn-Monroe-Owned-Book-Mans-Supreme-Inheritance-2+%25281%2529.jpg" width="320" /></a>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.</div>
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;">
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.</div>
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;">
<a href="https://1.bp.blogspot.com/-zhyGU8dYjW4/WrWbHicOZLI/AAAAAAAAA9M/foCaAvOqPhcMUkUubzhfy3Od_9Qb77mRACLcBGAs/s1600/Marilyn%2BMonroe%2Bcopy%2Bof%2BMSI%2Bsafe_image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="160" data-original-width="160" src="https://1.bp.blogspot.com/-zhyGU8dYjW4/WrWbHicOZLI/AAAAAAAAA9M/foCaAvOqPhcMUkUubzhfy3Od_9Qb77mRACLcBGAs/s1600/Marilyn%2BMonroe%2Bcopy%2Bof%2BMSI%2Bsafe_image.jpg" /></a>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:<br />
. Conscious control<br />
. Applied conscious control<br />
. Habits of thought and of body</div>
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;">
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 <a href="https://www.theguardian.com/theguardian/%E2%80%A6/14/greatinterviews" target="_blank">the interview</a></div>
<div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;">
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.</div>
<div style="background-color: white; color: #1d2129; display: inline; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-top: 6px;">
Marilyn also owned another book by Alexander, the much more readable Use of the Self. Her copy sold <a href="http://themarilynmonroecollection.com/marilyn-monroe-items%E2%80%A6/" target="_blank">at auction in 1999</a>. </div>
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-25888436487288859812017-11-16T20:56:00.000+11:002017-11-16T20:56:25.611+11:00Allow your back to do less<h2>
</h2>
<div style="text-align: right;">
First published as <i>Look after your back</i> in an email newsletter </div>
<br />
Too many of us are subtly stressing our backs, whether in standing, walking or sitting.<br />
<br />
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.<br />
<br />
Thankfully, just a few actions can make a big difference.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-nMh6sJolSso/Wg1Xl_FMxwI/AAAAAAAAA5o/6hX11r7a630SDhKNWwsxR_5tA_5rtuZjwCLcBGAs/s1600/Depositphotos_9032627_m-2015%2B-%2B5%2Brows%2Bof%2Bpeople%2Bsitting%2B-%2Bcropped%2Bto%2B1%2Brow.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="231" data-original-width="707" height="104" src="https://1.bp.blogspot.com/-nMh6sJolSso/Wg1Xl_FMxwI/AAAAAAAAA5o/6hX11r7a630SDhKNWwsxR_5tA_5rtuZjwCLcBGAs/s320/Depositphotos_9032627_m-2015%2B-%2B5%2Brows%2Bof%2Bpeople%2Bsitting%2B-%2Bcropped%2Bto%2B1%2Brow.jpg" width="320" /></a></div>
<h3>
</h3>
<h3>
Why our backs do more </h3>
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).<br />
<br />
<a href="https://2.bp.blogspot.com/-sTOI8F_zcoc/Wg1YjAHnuaI/AAAAAAAAA50/bw-9FIPYBWU3nxKZWCwU9MjZ-jYYvYZ0gCLcBGAs/s1600/depositphotos_107189816-stock-photo-reproduction-of-a-prehistoric-cave.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="300" data-original-width="450" height="213" src="https://2.bp.blogspot.com/-sTOI8F_zcoc/Wg1YjAHnuaI/AAAAAAAAA50/bw-9FIPYBWU3nxKZWCwU9MjZ-jYYvYZ0gCLcBGAs/s320/depositphotos_107189816-stock-photo-reproduction-of-a-prehistoric-cave.jpg" width="320" /></a>But now, our lifestyle choices mean that we place more stress on our spine than in ancient times.<br />
<br />
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!<br />
<br />
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).<br />
<br />
<h3>
Changing lifestyle habits </h3>
<a href="https://1.bp.blogspot.com/-V2UrPAK8NmE/Wg1ZXnUIPHI/AAAAAAAAA58/mApNgTlNUwA1CbnsPXFfvucy1e2WRkXawCLcBGAs/s1600/Old%2BHabits%2BHew%2BHabits%2BDepositphotos_91948832_s-2015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="333" data-original-width="500" height="133" src="https://1.bp.blogspot.com/-V2UrPAK8NmE/Wg1ZXnUIPHI/AAAAAAAAA58/mApNgTlNUwA1CbnsPXFfvucy1e2WRkXawCLcBGAs/s200/Old%2BHabits%2BHew%2BHabits%2BDepositphotos_91948832_s-2015.jpg" width="200" /></a>We have more control over the habits associated with our lifestyle than over our life span. Habits of misuse create postural problems.<br />
<br />
With care and re-education, the tear and wear can be avoided or at least greatly reduced.<br />
<br />
Here are some tips to get you thinking.<br />
<br />
<h3>
<a href="https://1.bp.blogspot.com/-h38fVvT6NFk/Wg1Z9uER3hI/AAAAAAAAA6E/HV7n9MBQY4Er8A-SBvE32J6M5Or1QdxugCLcBGAs/s1600/Human%2BBack%2BGrunge%2BTexture%25E2%2580%2593%25C2%25A9%2Blightsource%2BDepositphotos_9996178_s-2015.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="500" height="200" src="https://1.bp.blogspot.com/-h38fVvT6NFk/Wg1Z9uER3hI/AAAAAAAAA6E/HV7n9MBQY4Er8A-SBvE32J6M5Or1QdxugCLcBGAs/s200/Human%2BBack%2BGrunge%2BTexture%25E2%2580%2593%25C2%25A9%2Blightsource%2BDepositphotos_9996178_s-2015.jpg" width="200" /></a>Find the length of your back </h3>
<b>Wiggle as you sit </b>on a chair - that's more or less where your lower back starts. The tail bone curls slightly under your bottom.<br />
<br />
<b>Nod your head</b> very gently as though you are agreeing with me. Notice the head is pivoting just below your ear lobes.<br />
<br />
Now you have found the length of the spine.<br />
<br />
<h3>
Secure your base of support </h3>
<b>First time</b>. 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.<br />
<br />
Notice how your pelvis is now tilted forward (as in the photo).<br />
<br />
<a href="https://1.bp.blogspot.com/-J-PNl_EYifk/Wg1bAR8AIyI/AAAAAAAAA6Q/lNXejDgOvPIYdEhtUq2uYtWpwllFZKITwCLcBGAs/s1600/Business%2Bwoman%2Bleaning%2Bforward%2Bon%2Bchair%2B-%2BDepositphotos_63956485_s-2015.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="393" data-original-width="500" height="251" src="https://1.bp.blogspot.com/-J-PNl_EYifk/Wg1bAR8AIyI/AAAAAAAAA6Q/lNXejDgOvPIYdEhtUq2uYtWpwllFZKITwCLcBGAs/s320/Business%2Bwoman%2Bleaning%2Bforward%2Bon%2Bchair%2B-%2BDepositphotos_63956485_s-2015.jpg" width="320" /></a>Keeping this tilt, use your arms to help lift your bottom right into the back of the chair.<br />
<br />
Now unwind so that you are fully upright.<br />
<br />
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?<br />
<br />
<i>Thanks to fellow teacher Paul Cook for this activity.</i><br />
<b><i><br /></i></b>
<b>Next time</b>, 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.<br />
<br />
<h3>
Other blog posts to help </h3>
These blog posts are also aimed at helping our backs.<br />
* <a href="http://jimcrosthwaite.cmail20.com/t/r-l-ykiyktdk-fjdkllttl-p/" target="_blank">Resting the back is great for desk-bound people</a><br />
* <a href="http://jimcrosthwaite.cmail20.com/t/r-l-ykiyktdk-fjdkllttl-x/" target="_blank">Hold your head high</a><br />
* Observation is the starting point to improving our well-being. <a href="http://jimcrosthwaite.cmail20.com/t/r-l-ykiyktdk-fjdkllttl-m/" target="_blank">Observing ourselves in the chair - 1</a><br />
* Our necks are the fulcrum for the whole body. <a href="http://jimcrosthwaite.cmail20.com/t/r-l-ykiyktdk-fjdkllttl-c/" target="_blank">Look up and down with ease - at the computer and elsewhere - 1</a><br />
<br />
<h3>
Want to take this further? </h3>
I hope that the information and tips are useful to you. If you are struggling at all, or feel any tension, <b>why don't you explore the Alexander Technique further?</b><br />
<br />
People benefit greatly from <b>lessons with a teacher</b>. A package of six lessons is recommended, but I suggest that you <b>start with trying one lesson</b>. <b>Why don't you ring me on 0488 956 506 or email jimxwaite @ gmail.com to book a lesson today?</b><br />
<br />
<b>For the workplace</b>, 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. <b>Who should I talk to in your organisation? Please let me know.</b><br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-43189995602614884642017-04-18T16:48:00.000+10:002017-04-18T16:48:05.488+10:00Arm swing, walking and bags<div style="text-align: right;">
(<span style="color: #333333; font-family: "tahoma" , sans-serif; font-size: 9pt;">First included in my December 2016 email newsletter).</span></div>
<br />
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.<br />
<div style="text-align: right;">
<br /></div>
<b>Arms can swing more </b><br />
Our arms are designed to swing as we walk. One leg moves forward, so does the opposite arm. What's great about arm swing? <b>It helps move the back muscles, develops flexibility in the rib cage and so indirectly aids our breathing.</b><br />
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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. <b>She changed quickly once she could see that a larger arm swing didn't look out of place. </b><br />
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Watch people around you - how do you compare?<br />
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<a href="https://2.bp.blogspot.com/-LReP8JU63qs/WOWh9nBS92I/AAAAAAAAA1k/ZJfD0xqGCIghaW7PkWrpeSCCcsuF-EsRACLcB/s1600/3%2Bwalking%2B-%2Bskeleton%2Bmuscles%2Bfull%2Bbody%2B-%2Bcompressed%2B-%2BDepositphotos_8294952_original%2B%25C2%25A9%2Bmichaeldb.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="183" src="https://2.bp.blogspot.com/-LReP8JU63qs/WOWh9nBS92I/AAAAAAAAA1k/ZJfD0xqGCIghaW7PkWrpeSCCcsuF-EsRACLcB/s320/3%2Bwalking%2B-%2Bskeleton%2Bmuscles%2Bfull%2Bbody%2B-%2Bcompressed%2B-%2BDepositphotos_8294952_original%2B%25C2%25A9%2Bmichaeldb.jpg" width="320" /></a></div>
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<h3>
<b>Carry your bag evenly </b></h3>
How well do you carry your bag?<b> </b>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?<br />
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<b>Start by observing yourself and other people. </b>This may be enough to even up your shoulders. Try lengthening the strap, so it goes around the neck. Consider a different bag!<br />
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<i>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.</i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQhTUdWPZoGG6C_NXg7g2BDqXU0WY1mo01iJxnCvDgr2StXKZ4oTJ3Yx50csq3bFsFkPNFNqqzKkYYPL3TC7OSkuMGb1ck6ByLrjlZXGcTqjXDuXHsF_JvGrhtDV9noAKmZfa8a9kNjZCi/s1600/Man+and+woman+walking+with+bags.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQhTUdWPZoGG6C_NXg7g2BDqXU0WY1mo01iJxnCvDgr2StXKZ4oTJ3Yx50csq3bFsFkPNFNqqzKkYYPL3TC7OSkuMGb1ck6ByLrjlZXGcTqjXDuXHsF_JvGrhtDV9noAKmZfa8a9kNjZCi/s320/Man+and+woman+walking+with+bags.jpg" width="320" /></a></div>
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<h3>
Try a shorter stride </h3>
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.<br />
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<b>An elderly student of mine finds that a shorter stride has reduced the back pain resulting from walking.</b><br />
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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.<br />
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<i>Could the barman stride out and still balance the drinks?</i><br />
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<a href="https://3.bp.blogspot.com/-jE5R-hL1MQo/WOWlmkuzmZI/AAAAAAAAA14/p4UKVtjvQgwUo8O_Te615yMpPkg9RAdwgCLcB/s1600/Barman%2Band%2BEngineer%2Bwalking.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="235" src="https://3.bp.blogspot.com/-jE5R-hL1MQo/WOWlmkuzmZI/AAAAAAAAA14/p4UKVtjvQgwUo8O_Te615yMpPkg9RAdwgCLcB/s320/Barman%2Band%2BEngineer%2Bwalking.jpg" width="320" /></a></div>
<i><br /></i>
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<h3>
More on arm swing </h3>
The skeleton image below gives us much food for thought.<br />
<ul>
<li>on the left side, imagine how arm movement affects the huge <i>trapezius</i> muscle (blue) and the equally large <i>latimus dorsi</i> running from armpit to pelvis. Notice how even the head is involved.</li>
<li>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).</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rKp9o8TMO8bjItbOqj4hsADO65OEbTg5eGibyrYzf_WmmU2ZmX7755worW4x_84k08VPGUSNv7iFPELhRdSwisd7Z54CdHOZ-OSKfiOm3W1_RTxEWK4dRVzlErV4HNTbcVLODMAja00r/s1600/Skeleton+with+arm+muscles+-+cropped+-+from+Muscle+Premium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9rKp9o8TMO8bjItbOqj4hsADO65OEbTg5eGibyrYzf_WmmU2ZmX7755worW4x_84k08VPGUSNv7iFPELhRdSwisd7Z54CdHOZ-OSKfiOm3W1_RTxEWK4dRVzlErV4HNTbcVLODMAja00r/s320/Skeleton+with+arm+muscles+-+cropped+-+from+Muscle+Premium.jpg" width="320" /></a></div>
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<b>Just starting out </b><br />
What will his walking style be in future?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZuzx5d5DEj1mO-jO4DfQhM6COkhzza43BBnxDlk82LBZe-VkoeYDmvLTT4qMzJpKr92mK15qhoa15DQIF2AGRM9d6vuHR_-gVrrsSOegM5WyD-tZZKiFfFh949pNwSTxJsdYH32cS8cuX/s1600/Child+walking+away+with+bear+and+case+Depositphotos_55291197_m-2015+%25C2%25A9+halfpoint.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZuzx5d5DEj1mO-jO4DfQhM6COkhzza43BBnxDlk82LBZe-VkoeYDmvLTT4qMzJpKr92mK15qhoa15DQIF2AGRM9d6vuHR_-gVrrsSOegM5WyD-tZZKiFfFh949pNwSTxJsdYH32cS8cuX/s320/Child+walking+away+with+bear+and+case+Depositphotos_55291197_m-2015+%25C2%25A9+halfpoint.jpg" width="320" /></a></div>
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<h3>
<b>Want to take this further? </b></h3>
I hope practicing these tips is useful to you.<br />
<b>Perhaps you need to do more? </b>People benefit greatly from individual lessons with me. I can help make walking, and everyday activities, much more pleasant.<br />
Why don't you ring or <a href="mailto:jimxwaite@pacific.net.au" target="_blank">email</a> to book a lesson today?<br />
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Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-60412009520696398472016-08-29T07:41:00.000+10:002016-08-29T07:41:25.211+10:00Screens, posture and eyesScreen based work has subtle effects on our health.<br />
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<b><i>Firstly</i></b>, computer-related eye fatigue affects just under 50% of Australian office workers (ComCare 2012 p.5).<br />
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<b><i>Secondly</i></b>, how we sit or stand while viewing the screen has implications for health.<br />
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Here I outline common problems, offer three strategies to try, and provide further sources of help.<br />
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<h3>
<b>Do you have a problem? </b></h3>
<a href="http://1.bp.blogspot.com/-1ByliIHqVjs/V74h11CBCjI/AAAAAAAAAys/W2Zv1RjwliMMYRX64VldsGADncnN_jXZwCK4B/s1600/Woman%2B%2526%2Bscreen%2Bleaning%2Bon%2Belbow%2BDepositphotos_106757400_m-2015%2B%25C2%25A9%2Bavemario.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="132" src="https://1.bp.blogspot.com/-1ByliIHqVjs/V74h11CBCjI/AAAAAAAAAys/W2Zv1RjwliMMYRX64VldsGADncnN_jXZwCK4B/s200/Woman%2B%2526%2Bscreen%2Bleaning%2Bon%2Belbow%2BDepositphotos_106757400_m-2015%2B%25C2%25A9%2Bavemario.jpg" width="200" /></a>Consider if one of these applies to you:<br />
<br />
<ul>
<li>you crane forward as you focus on the work</li>
<li>you slump and pull your head back to see the screen</li>
<li>you become rigid in your arms, chest, neck and jaw with the effort to focus on the screen.</li>
</ul>
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<h3>
<a href="http://2.bp.blogspot.com/-8Dk0S1YPIck/V74ic2Z-RBI/AAAAAAAAAzA/GwKof_5HFLMumG5QPruTIppB86jbCcmhwCK4B/s1600/woman%2Bin%2Bblack%2Braising%2Bthumb%2Bat%2Bcomputer%2B-%2Bshutterstock_146949149%2B-%2BCopyright%2B%2Bostill.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="148" src="https://2.bp.blogspot.com/-8Dk0S1YPIck/V74ic2Z-RBI/AAAAAAAAAzA/GwKof_5HFLMumG5QPruTIppB86jbCcmhwCK4B/s200/woman%2Bin%2Bblack%2Braising%2Bthumb%2Bat%2Bcomputer%2B-%2Bshutterstock_146949149%2B-%2BCopyright%2B%2Bostill.jpg" width="200" /></a><b>1. Set up your screen </b></h3>
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.<br />
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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.<br />
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<h3>
<b>2. Ease back and up </b></h3>
How has your posture changed as you read this email? Are you subtly drawing back from the screen. Good!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB-ejpUpNIv9CZA_A83A3iw1mRHkRXEar8bJ1Ss7RH4ldBU5zJfllolwdiOoZfyVsPFrS6VGFl7wMXUC1TEpfnDhO-XbhZiJ27FVrN7lkpk2Dot2gg09wfVub83jiUXCxYbVkV10JE7CgV/s1600/4+people+at+computers+incl+smiling+woman+Depositphotos_65292999_m-2015+%25C2%25A9+Wavebreakmedia.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB-ejpUpNIv9CZA_A83A3iw1mRHkRXEar8bJ1Ss7RH4ldBU5zJfllolwdiOoZfyVsPFrS6VGFl7wMXUC1TEpfnDhO-XbhZiJ27FVrN7lkpk2Dot2gg09wfVub83jiUXCxYbVkV10JE7CgV/s200/4+people+at+computers+incl+smiling+woman+Depositphotos_65292999_m-2015+%25C2%25A9+Wavebreakmedia.jpg" width="200" /></a>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.<br />
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<i>Can you sit and view the screen as effortlessly as the young people in this image?</i> (note forearms should not slope upwards towards the keyboard).<br />
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<h3>
<b>3. Look beyond the screen </b></h3>
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.<br />
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Now be present in the <i>whole</i> room, just as if you were soaking up the sun and breeze at the beach.<br />
<h4>
Questions to consider</h4>
<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg0hfzlLvBIvYHmsxoEW_UO0fhyL83Qge7SsY0Gb-VuFtWPSC_1eOPAV07cGfryA5USHZAGB4wpY7vj9dmZFO1aQJI2TU6VhW58UGMwVs5zyYemoQkL3-aq7YX1Vz48Ybnz0z7QfZMIaMI/s1600/Vision+written+on+road+-+compressed+-+Depositphotos_84030416_l-2015+%25C2%25A9+gustavofrazao.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg0hfzlLvBIvYHmsxoEW_UO0fhyL83Qge7SsY0Gb-VuFtWPSC_1eOPAV07cGfryA5USHZAGB4wpY7vj9dmZFO1aQJI2TU6VhW58UGMwVs5zyYemoQkL3-aq7YX1Vz48Ybnz0z7QfZMIaMI/s200/Vision+written+on+road+-+compressed+-+Depositphotos_84030416_l-2015+%25C2%25A9+gustavofrazao.jpg" width="200" /></a>
<li>What can you see using your peripheral vision, beyond and alongside the computer?</li>
<li>Can you picture the wall, door, window, desk or shelves that are behind you?</li>
<li>How high is the ceiling? Think gently about lengthening into the space above you.</li>
</ul>
<div style="text-align: left;">
<i>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></div>
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<h3>
I can help with deep habits </h3>
The tips above are based on helping other people at their office desk, as well as my own personal experience.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikv4InM2A86SqRfyl1wCP9Ic9IWSP_XUEKPJZAlrT0UxRf5XUavnRRm3brHzLjXrDmNaQxpD8G847UQJYAJY1CZB0i0C4HTnhkrDd2wo1AsMrPVBzlsOP-ZfDbiZ_3sOY2qJLAfctjyri_/s1600/Taking+heads+in+sitting+-+compress+-+7Z9O5267.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikv4InM2A86SqRfyl1wCP9Ic9IWSP_XUEKPJZAlrT0UxRf5XUavnRRm3brHzLjXrDmNaQxpD8G847UQJYAJY1CZB0i0C4HTnhkrDd2wo1AsMrPVBzlsOP-ZfDbiZ_3sOY2qJLAfctjyri_/s200/Taking+heads+in+sitting+-+compress+-+7Z9O5267.jpg" width="200" /></a><b>These tips may get you started. They are unlikely alone to help you easily break postural habits that are unhelpful but deeply held.</b><br />
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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.<br />
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<b>Please <span style="color: red;"><a href="mailto:jimxwaite@pacific.net.au" rel="nofollow" target="_blank">email me</a></span> or ring.</b> Price for a package of six lessons is $300. Concessions available. Duration is usually 40-50 minutes.<br />
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Even better, talk to me about assisting you and others at your workplace. <br />
<b>I have an evidence-based presentation to show HR and section managers, and health & safety representatives.</b><br />
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<h3>
More information</h3>
<h3>
</h3>
My blogposts that may help you:<br />
<ul>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2012/09/observing-ourselves-in-chair-1.html" target="_blank">Observing ourselves in the chair</a></li>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2016/02/hold-your-head-high.html" target="_blank">Hold your head high</a></li>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2012/04/look-up-and-down-with-ease-at-computer.html" target="_blank">Look up and down with ease - at the computer and elsewhere</a></li>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2015/03/will-standing-desk-help-me.html" target="_blank">Will a standing desk help me?</a></li>
</ul>
Comcare (2012) <i>Eye health in the workplace - a guide for PCBUs and workers</i>, Commonwealth of Australia. Includes advice for, and obligations of, both employers and workers (available online).<br />
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<span style="color: red;"><a href="http://www.ohsrep.org.au/faqs/ohs-reps-@-work-other-/office-hazards-computers-and-vdus-what-are-the-guidelines" target="_blank">OHS Reps</a></span> is a great source of information in Victoria. Scroll down for lots of information including : Screen placement; Lighting for VDUs; and Glare and reflection.<br />
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Worksafe (2011) <span style="color: red;"><a href="http://jimcrosthwaite.cmail19.com/t/r-l-whrkdil-fjdkllttl-q/" target="_blank">Officewise - A Guide To Health And Safety In The Office</a></span> provides an important set of guidelines.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-17622971884006308992016-07-04T11:58:00.000+10:002016-07-04T11:58:41.482+10:00Celebrating and sufferingIt is now five years since I began teaching Alexander Technique in Melbourne. I love teaching both individually and in workshops. It keeps me inspired every day. The downside is that I tend to see postural problems all around me.<br />
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A recent hospital stay exposed me to the dreadful situation of many health workers - and patients too. There is too much unnecessary suffering for those people in the future, if not already.<br />
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<b>Health system warning</b> <br />
All of us need to be mindful at work. Here I focus on the health system, but I suspect the problems occur where you work too. Please take it seriously and call on help if similar problems are widespread where you work.<br />
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<a href="https://4.bp.blogspot.com/-vFHt8Q6xXkM/V3m83i3qf4I/AAAAAAAAAxw/opDDNpWsfSgLxtbDtZ9tZvVjhvgfKkCuQCKgB/s1600/Female%2BAmbulance%2B-%2BCopyright%2Bmonkeybusiness%2BDepositphotos_4790164_s-2015.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-vFHt8Q6xXkM/V3m83i3qf4I/AAAAAAAAAxw/opDDNpWsfSgLxtbDtZ9tZvVjhvgfKkCuQCKgB/s200/Female%2BAmbulance%2B-%2BCopyright%2Bmonkeybusiness%2BDepositphotos_4790164_s-2015.jpg" width="133" /></a>I was in hospital for three days because of chest pain. No problem thankfully. The search for a cause took many tests, none of which were conclusive. Pancreatitis was suspected so I stopped drinking alcohol. Months later without pain, I'm sure it was gastric due to over-eating. So on doctor's OK, I was really pleased to resume my daily nip of whisky.<br />
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<b>Riding hard in the ambulance</b><br />
The paramedic riding in the back with me said 10% of his colleagues are off work with injury. They have to lift people from awkward confined places, like the shower, where maintaining good posture is difficult. The ambulance driver is new to the job, and is concerned that paramedic work will exacerbate longstanding lower back issues. She was very interested in my explanation of how Alexander Technique might help.<br />
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<b>Beware the ultrasound</b><br />
I was asked to have an ultrasound. The operator sat facing a screen that displays the image coming from the device that was moved around my body with the right hand. It is awkward work.<br />
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<a href="https://3.bp.blogspot.com/-jgOfMUJEb9A/V3m86Nz9uNI/AAAAAAAAAx4/EUO2QWhbcKAfE8_Z0WtFL97DeAoXFDoXwCLcB/s1600/Ultrasound%2Boperator%2B-%2BCopyright%2Balexraths%2BDepositphotos_6868723_s-2015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://3.bp.blogspot.com/-jgOfMUJEb9A/V3m86Nz9uNI/AAAAAAAAAx4/EUO2QWhbcKAfE8_Z0WtFL97DeAoXFDoXwCLcB/s200/Ultrasound%2Boperator%2B-%2BCopyright%2Balexraths%2BDepositphotos_6868723_s-2015.jpg" width="200" /></a>She has hand pain and said 50% of the 12-14 operators at the hospital have problems. She was initially sceptical that Alexander Technique could help any more than other approaches that they have tried. But this seemed to change as I explained that AT investigates how we do things, changing unhelpful habits and using less effort. What a pity we could talk for only a few minutes.<br />
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<br />
<b>How do nurses bend?</b><br />
<a href="https://3.bp.blogspot.com/-SO81FYqpy34/V3m85rf86sI/AAAAAAAAAyA/P67pb5v7PJUfe2c1gWImHRuTint7eImiwCKgB/s1600/Nurse%2Bbending%2Bover%2Bpatient%2B-%2BCopyright%2Blovleah%2BDepositphotos_2802003_s-2015.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="133" src="https://3.bp.blogspot.com/-SO81FYqpy34/V3m85rf86sI/AAAAAAAAAyA/P67pb5v7PJUfe2c1gWImHRuTint7eImiwCKgB/s200/Nurse%2Bbending%2Bover%2Bpatient%2B-%2BCopyright%2Blovleah%2BDepositphotos_2802003_s-2015.jpg" width="200" /></a>Nurses are often bending over patients, perhaps administering medicine, fixing a bandage or helping them change position.<br />
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In the process, I noticed that most nurses keep their legs almost straight but bend in the middle of their back. They unconsciously misuse themselves, perhaps due to a mental map of their bodies that goes back to childhood and which hasn't been challenged by their anatomical training.<br />
<br />
Learning how to release the knees in a lunge or monkey could help enormously. A fellow patient instinctively did this as he folded by the joints to bring his eyes below the window blind, allowing him to see the view to the mountains.<br />
<br />
I had several opportunities to talk to one nurse over the three days of my stay. By the end, <i><b>she was convinced Alexander Technique was worth a try, and found great benefit</b></i>. She came for six lessons. She now stands without thrusting her hips forward, and sleeps much better at night. She no longer needs orthotics in her shoes when working. How's that!<br />
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<b>Pushing a heavy trolley</b><br />
<a href="https://4.bp.blogspot.com/-Jkd9-jrPwWQ/V3m81isnNoI/AAAAAAAAAyA/zuJOMRZ6Pr0JNQefpeOx8eTQVtvQ4ZILwCKgB/s1600/Hospital%2Bworker%2Bpushing%2Btrolley%2B-%2BCopyright%2BAppleEyesStudio%2BDepositphotos_28415355_s-2015%2B-%2Bcropped.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="131" src="https://4.bp.blogspot.com/-Jkd9-jrPwWQ/V3m81isnNoI/AAAAAAAAAyA/zuJOMRZ6Pr0JNQefpeOx8eTQVtvQ4ZILwCKgB/s200/Hospital%2Bworker%2Bpushing%2Btrolley%2B-%2BCopyright%2BAppleEyesStudio%2BDepositphotos_28415355_s-2015%2B-%2Bcropped.jpg" width="200" /></a>One observant staff member described the posture of the staff who push trolleys day in and day out. The workers hold themselves rigid, leaning forward with rounded shoulders - even when not engaged in this activity.<br />
<br />
Hospital budgets seemingly don't allow for job rotation and sharing.<br />
<br />
<b>Hospitals do clerical work too</b><br />
Hospitals are now equipped with some standing desks at work stations as well as portable units on wheels that are used in the wards to check and update patient records.<br />
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<a href="https://1.bp.blogspot.com/-ylhMQGbmHOs/V3m82IxVPhI/AAAAAAAAAyA/pQzfrLFjBME3s-tqSXdEltt_PS_onJfTACKgB/s1600/Clerical%2Bwork%2Bin%2Bhospital%2B-%2BCopyright%2Bfedemarsicano%2BDepositphotos_28466681_s-2015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="133" src="https://1.bp.blogspot.com/-ylhMQGbmHOs/V3m82IxVPhI/AAAAAAAAAyA/pQzfrLFjBME3s-tqSXdEltt_PS_onJfTACKgB/s200/Clerical%2Bwork%2Bin%2Bhospital%2B-%2BCopyright%2Bfedemarsicano%2BDepositphotos_28466681_s-2015.jpg" width="200" /></a>As I saw it, they are typically used poorly from a postural viewpoint. Key boards are too high so arms are reaching up, screens are too low inviting a slumping forward. The standing desk can also invite locked knees and hips way too far forward.<br />
<br />
But it wasn't just this problem. Looking through to the back offices, clerical staff were slumping, pulling heads back and more. Not a pretty sight to someone trained to observe how people are using themselves.<br />
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<b>Tentative answers for our workplaces</b><br />
Will real action that works be taken to fix the problems in hospitals and in other workplaces?<br />
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I want to see organisations<br />
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<ol><a href="https://2.bp.blogspot.com/-V4Zj0VE6kgE/V3m9Zbac8gI/AAAAAAAAAx8/1VS-XgbtTkgpDrtRFG0Bn20pCAkkoha2QCLcB/s1600/Do%2Bwhat%2Bis%2Bright%2Bnot%2Bwhat%2Bis%2Beasy%2B-%2BCopyright%2Bgustavofrazao%2BDepositphotos_73410389_s-2015.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="141" src="https://2.bp.blogspot.com/-V4Zj0VE6kgE/V3m9Zbac8gI/AAAAAAAAAx8/1VS-XgbtTkgpDrtRFG0Bn20pCAkkoha2QCLcB/s200/Do%2Bwhat%2Bis%2Bright%2Bnot%2Bwhat%2Bis%2Beasy%2B-%2BCopyright%2Bgustavofrazao%2BDepositphotos_73410389_s-2015.jpg" width="200" /></a>
<li>Bring in more job rotation and sharing to reduce time spent fixed in one position.</li>
<li>Bring in skilled people trained in identifying problems in how people are doing their work, not just changing equipment and work practices but changing deeply ingrained habits that lead to postural problems and pain.</li>
<li>Allow for learning over time both in groups and one on one.</li>
<li>Rigorously evaluate each approach for results in addressing poor postural habits, reducing injury, and improving pain management.</li>
</ol>
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Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-50370068430418858672016-03-05T09:25:00.000+11:002016-03-05T09:25:17.873+11:00Raise a glass - applying Alexander TechniqueYou and I raise a glass or cup to our lips many times a day. You can use Alexander Technique to explore how much tension you apply and how this can be reduced. This video demonstrates how we can all learn to use less effort across our daily activities. <br />
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<iframe allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/7gFhcK3ICFs" width="560"></iframe>
<br />
Making this video was lots of fun. Thanks to Thomas Gruevski and his crew.<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-29828821132574277872016-02-12T07:15:00.002+11:002016-02-12T07:15:38.161+11:00Hold your head high<br />
The old idiom 'hold your head high' means to be confident or unashamed (Oxford English Dictionary). If we are stressed, tired or grumpy, the head drops or is held rigid. Over time, spine mobility decreases, shoulders and ribs tighten, and breathing is shallow.<br />
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Now, <b>imagine your head as a spinning object</b>, balancing freely above your neck (read more in the second article).<br />
<br />
If our head pivots at the right joint - the atlanto-occipital joint - we can truly hold our head high without effort - by doing less. Then <b>we're not 'holding' the head in place, but allowing it to float as though drawn up by a passing cloud.</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXuUOh4Al3VGBEr6XGkW7pNdoF0BrLbsMni65LQVlxxFf5Ezpn4dtQNSVWCAjFVdQZw6yj7Dg8LzALS_VHEI_5j3B0sNM59fxPXdLjTm_O2jQOnFJAGpeyDn1lsWIBlHzn42tzEK7uvAX_/s1600/Head-neck+xray+-+with+arrow.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXuUOh4Al3VGBEr6XGkW7pNdoF0BrLbsMni65LQVlxxFf5Ezpn4dtQNSVWCAjFVdQZw6yj7Dg8LzALS_VHEI_5j3B0sNM59fxPXdLjTm_O2jQOnFJAGpeyDn1lsWIBlHzn42tzEK7uvAX_/s200/Head-neck+xray+-+with+arrow.jpg" width="200" /></a><b><br /></b>
Where is this critical joint? <b>Just below the ear lobes</b> as shown in the image. Is that higher than you expected? Most people also expect the joint to be at the back of the neck - but notice how much room is required for the muscles and ligaments that run up the spine to the head. <b>Test this point by nodding</b>, using a mirror if convenient.<br />
<br />
<b>Now check the image and picture again your head balancing freely on the spine.</b><br />
What to know more? Try these posts - <a href="http://jimcrosthwaite.blogspot.com.au/2013/09/is-your-head-well-balanced.html" target="_blank">Is your head well balanced?</a> and <a href="http://jimcrosthwaite.blogspot.com.au/2012/04/look-up-and-down-with-ease-at-computer.html" target="_blank">Look up and down with ease - at the computer and elsewhere</a>. See also my post about <a href="http://jimcrosthwaite.blogspot.com.au/2014/11/three-tips-for-using-your-mobile-phone.html" target="_blank">using the mobile phone</a><i>. </i><br />
<i><br /></i>
<b>My head as a spinning ball </b><br />
W is a nurse who has recently started having lessons with me. She is especially enthusiastic as she has chronic posture and pain issues. Alexander Technique is a wonderful new pathway of self-education for her. Here is her observation.<br />
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<ul><a href="https://1.bp.blogspot.com/-tlO94Zotj6s/VrwsgCvep4I/AAAAAAAAAwg/5no91l8t7VU/s1600/Head%2Bwith%2Bspinning%2Bbasketball%2BCopyright%2BLuMaxArt%2BDepositphotos_12279931_s-2015.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://1.bp.blogspot.com/-tlO94Zotj6s/VrwsgCvep4I/AAAAAAAAAwg/5no91l8t7VU/s200/Head%2Bwith%2Bspinning%2Bbasketball%2BCopyright%2BLuMaxArt%2BDepositphotos_12279931_s-2015.jpg" width="200" /></a></ul>
"<i>Yesterday in my first lesson, your dumbbell illustration of the weight of our head is awakening for me. It’s as if our head is balanced on the tip of spine like balancing a spinning basketball on a finger (an act I tried to do many times in my childhood), except this basketball is not filled with air but heavy mercury.</i>"<br />
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<br />
<a href="https://4.bp.blogspot.com/-WcXirTQmhrQ/VrwsbxFFKYI/AAAAAAAAAwc/jzQ7FRoU5XM/s1600/Nurse%2Bhelping%2Bpatient%2Bin%2Bbed%2BCopyright%2Bmonkeybusiness%2BDepositphotos_11888129_s-2015.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-WcXirTQmhrQ/VrwsbxFFKYI/AAAAAAAAAwc/jzQ7FRoU5XM/s200/Nurse%2Bhelping%2Bpatient%2Bin%2Bbed%2BCopyright%2Bmonkeybusiness%2BDepositphotos_11888129_s-2015.jpg" width="133" /></a><b><br /></b><br />
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<b>Using AT when helping others </b><br />
Nurses have a hard job. Just look at how the nurse in the image is twisting around bed and patient.<br />
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Nurse W has already found Alexander Technique can help her in awkward situations.<br />
<blockquote class="tr_bq">
"Just now at work, thinking your tip of lead with head, I tried to gently pull at patient's head instead of shoulder to guide her standing up, it seems much easier for my back and her as well."</blockquote>
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<b>More nurse W observations </b><br />
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<blockquote class="tr_bq" style="text-align: left;">
"No wonder it’s easy to put strain on the spine when tilted head is out of alignment. Your dumbbell really made it easy for me to be conscious of my head lurching habit."<br /><span style="font-size: x-small;">In the lesson, I had asked her to compare the weight of her head to the weight of a 3kg dumbbell - the head is much heavier!</span></blockquote>
<blockquote class="tr_bq" style="text-align: left;">
"I readjusted the height of my piano stool today, it seems a bit lighter when I played this morning."<br /><div style="text-align: center;">
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“think more, do less” may also be applicable at workplace in workload management."<br /><div style="text-align: center;">
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"I’m sure the ongoing actual benefit [of AT lessons] is incalculable in dollars."</blockquote>
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<i><br /></i>Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-54321664735214029882015-06-01T13:10:00.000+10:002015-06-01T13:10:06.433+10:00Learn to unwind, like a catThe resting cat appears totally relaxed, or is it? Is it in the collapsed state that we adopt in the lounge chair? No, the cat’s muscles are toned, and it is available for action instantly.<br />
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<b>We collapse in the mistaken belief that tension is bad and relaxation good.</b> So let’s consider the right amount of tension and release in the muscles. Across the whole body, there is ‘a delicate balance and co-operation between opposing muscle groups’ (Langford p.40). The nervous system coordinates muscles through reciprocal inhibition. This involves simultaneous signalling, so for example as the biceps contract to lift an object, the opposing triceps must be inhibited from also contracting.<br />
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<b>So what seems like relaxation ‘may really be the <i>giving way</i>, by one set of muscles, to a continuous strong pull from an opposing muscle group’</b> (Langford p.40). Going all floppy can cause serious physical difficulties (Langford p.40). The cat has this balance right. It is ready to act in a split second, whether it is lying down or nonchalantly sitting up.<br />
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<a href="http://2.bp.blogspot.com/-dEAZ2Gp4wps/VWvL-xwTZXI/AAAAAAAAAsI/phLLK672zEk/s1600/Cat%2Blying%2Bon%2Bback%2B-%2BimagesCADD72YX.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149" src="http://2.bp.blogspot.com/-dEAZ2Gp4wps/VWvL-xwTZXI/AAAAAAAAAsI/phLLK672zEk/s200/Cat%2Blying%2Bon%2Bback%2B-%2BimagesCADD72YX.jpg" width="200" /></a></div>
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<b>The lesson for us is to be <u>available</u> for action, without holding unnecessary tension.</b> Just like the cat or the tai chi practitioner who is perfectly poised.<br />
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My yoga teacher <a href="https://www.findyoga.com.au/teacher/yoga-dhyanam" target="_blank">Anna Isgro</a> has a great instruction. In our class, she asks for both <b>release into the floor and expansion away from it</b>. Can you see the relevance to how we unwind?<br />
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<h3>
<span style="background-color: white; color: #76a5af;">Try these simple practices</span><span style="background-color: white; color: #134f5c;"> </span></h3>
Make them manageable by starting with a few minutes each day.<br />
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<b>Observe yourself more</b>. Are your muscle groups cooperating? Look for tension points, slumping, unevenness and imbalance, or awkward movement.<br />
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<b><u>Think</u> expansion</b> of your body by directing attention to one area, then another and another.<br />
* across the hips, ribs, shoulders and cheekbones<br />
* along the spine from tailbone to head,<br />
* out along the arms, wrists and hands to the fingertips<br />
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<b>Practice constructive rest</b>, in which you can truly observe changes in your body (and mind).<br />
* Ask for expansion as you release.<br />
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* And think back to our animal friends. ‘A dog or cat asleep feels peaceful but lively to the touch’ (Langford p40)<br />
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<b>Reference</b><br />
Elizabeth Langford (2008) <i>Mind and Muscle: An Owner’s Handbook</i>. 2nd Edn. Garant, Antwerpen Belgium. Pp.39-40<br />
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See also these previous posts<br />
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<ul>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2012/03/go-easy-on-your-muscles-especially-when.html" target="_blank">Go easy on your muscles, especially when typing</a></li>
<li><a href="http://jimcrosthwaite.blogspot.com.au/2011/12/resting-back-is-great-for-desk-bound.html" target="_blank">Resting the back is great for desk-bound people</a></li>
</ul>
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<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-63773212076090998842015-05-06T10:13:00.001+10:002015-05-06T10:13:41.099+10:00Quit the Sit and take a Stand for Better Health<b>Can you ‘quit the sit’ for one day in June? Or support my challenge?</b><br />
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There are real dangers from too much sitting, as I discussed in the <a href="http://jimcrosthwaite.blogspot.com.au/2015/03/will-standing-desk-help-me.html" target="_blank">last post</a>. Growing evidence shows a link with increased risk of chronic diseases including heart disease and type 2 diabetes, as well as premature death.<br />
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<b>On Thursday 11th June</b>, Baker IDI Heart and Diabetes Institute is calling on people to 'quit the sit' to raise awareness and funds to support heart disease and diabetes research.<br />
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Professor David Dunstan says "excessive sitting slows the body’s metabolism – which affects our ability to regulate blood sugar and blood pressure, and metabolise fat – and may cause weaker muscles and may have detrimental effects on our bones.” Prof. Dunstan is Head of Physical Activity Research at Baker IDI,<br />
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Research shows that doing <b>regular exercise alone may not be enough to counteract the effects of too much sitting</b>. “The amount of time you are inactive also impacts your health,” he says. “The best advice is stand up, sit less, move more, more often.”<br />
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<b>To take the ‘Quit the Sit’ challenge</b>, visit <a href="http://www.onyourfeet.org.au/">http://www.onyourfeet.org.au/</a>. Registrations open 30 April, 2015. You will be helping to raise funds for vital medical research.<br />
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<b>You can also</b> <b><a href="https://onyourfeetaustralia2015.everydayhero.com/au/jim-crosthwaite" target="_blank">support my challenge</a></b> to raise funds on behalf of Baker IDI, <a href="https://onyourfeetaustralia2015.everydayhero.com/au/jim-crosthwaite" target="_blank">click here</a>.<br />
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[I have adapted this post from Baker IDI information]<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-24461889612963104522015-03-27T06:35:00.000+11:002015-03-27T06:35:22.800+11:00Will a standing desk help me?Evidence shows that sitting at a desk for long periods is unhealthy, even if you exercise a lot. “Time spent sitting is consistently associated with premature mortality, diabetes, and risk factors for cardiovascular disease, irrespective of time spent in exercise “ (<a href="http://www.uq.edu.au/cprc/docs/Reducing_Sitting_Workplace_Summary.pdf" target="_blank">Vichealth 2012</a>).<br />
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<b>Is a standing desk the answer?</b><br />
Working at a standing desk has captured our imagination. A <a href="file:///C:/Users/Jim/Downloads/Workplace_Sitting_Fact_Sheet_web.pdf" target="_blank">Vichealth survey</a> of its own workers trialing standing desks found great benefits to their use.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-nYkcNQ-tJ8Q/VRFDhcfbEiI/AAAAAAAAArE/JimNt0SL32o/s1600/Human-hamster-wheel.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-nYkcNQ-tJ8Q/VRFDhcfbEiI/AAAAAAAAArE/JimNt0SL32o/s1600/Human-hamster-wheel.jpg" height="111" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: #333333; font-family: Tahoma, sans-serif; font-size: 7.5pt; text-align: right;">Here's my favourite standing desk <br />- the human hamster wheel. <br />Designed by Robb, find it at </span><span style="font-family: Calibri, sans-serif; font-size: 10pt; text-align: right;"><span style="color: #009d97; font-family: Tahoma, sans-serif; font-size: 7.5pt;"><a href="http://www.instructables.com/" target="_blank">Instructables</a></span></span></td></tr>
</tbody></table>
But be aware. You are likely to take bad habits with you, or adopt new ones.<br />
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Try answering these questions<br />
<br />
<ul>
<li>Do you slump in sitting or standing?</li>
<li>Are your shoulders and arms rigid?</li>
<li>Are your hips further forward than your shoulders when you stand?</li>
</ul>
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<br />
Staff at VicHealth identified <b>limits to using standing desks</b>. These included longer keyboard sessions, back pain, fatigue, old habits, and type of footwear (eg, high heels).<br />
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<b>My suggestions for your work</b><br />
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* <b>Leave your work station for two minutes every 20 minutes</b>, as recommended by <a href="http://www.bakeridi.edu.au/NewsArticle.aspx?ID=275" target="_blank">Baker IDI</a> (Australia's highly regarded medical research institute). You don’t have to leave the job behind – try keeping your mental focus on the particular task. You’re just taking the body for a walk, not your mind – but feel free to do this too.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO3p9-8oWmDEG-5qN5vFbByGjdXKOEA42C-eg8_vM6tKkTcUjc5DupknaLdkFC4roKaFNPMrTGSsYzqEGt5YpGOH3uqELv4RaerLFCUENEahHRO_FF9mfzgDtWmaLFROZKJI9Se8o8_R8B/s1600/My+standing+bench+20150304_170636.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO3p9-8oWmDEG-5qN5vFbByGjdXKOEA42C-eg8_vM6tKkTcUjc5DupknaLdkFC4roKaFNPMrTGSsYzqEGt5YpGOH3uqELv4RaerLFCUENEahHRO_FF9mfzgDtWmaLFROZKJI9Se8o8_R8B/s1600/My+standing+bench+20150304_170636.jpg" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div class="MsoCaption">
My standing desk for reading and writing<o:p></o:p></div>
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* <b>Try before you buy</b>. Rig up a temporary high bench using a box or pile of books. For writing and reading, do it on a sloping surface if possible. Stand in different ways, not just square on. Try a tai chi stance, with one foot slightly ahead and angled out. When you do buy, make sure your standing desk is adjustable, and not rigid in one position.<br />
<div style="text-align: right;">
<span style="color: #333333; font-family: "Tahoma","sans-serif"; font-size: 7.5pt; mso-ansi-language: EN-AU; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: right;">
<span style="color: #333333; font-family: "Tahoma","sans-serif"; font-size: 7.5pt; mso-ansi-language: EN-AU; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"><br /></span></div>
<div style="text-align: left;">
* <b>Keep several eyes on your posture and on any tension</b>. Try and understand your deep seated habits. Ask colleagues to observe you and give gentle feedback on your posture. Learn how to say “no” to these habits using my blogposts, for example on slumping, tight shoulders and arms, and hip position. </div>
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<b>20 minute check-up </b><br />
I specialise in teaching office workers how to deal with their habits. And I have learnt much about how to set up a work station. Why not book a 20 minute check-up. It won’t cost a fortune, and will put you in good stead for managing the many hours you spend in the office.<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-20581786493999371122015-03-10T18:05:00.000+11:002015-03-10T18:05:02.154+11:00Can your sleep improve? <b>Sleeping can be a nightmare. </b>We all want to sleep well. But it eludes many of us, especially in hectic periods of our lives.<br />
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“The Alexander Technique helped a long-standing back problem and to get a good night’s sleep after many years of tossing and turning.” - <b>Paul Newman, actor</b><br />
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Here are three ideas relevant to everyone, but particularly people who want better sleep.<br />
<br />
<ul>
<li><b>Try constructive rest on the floor before bed</b> – even for five minutes. This softens the breathing, releases tension in the body, and allows you to calm the mind. Read my popular blogpost <a href="http://jimcrosthwaite.blogspot.com.au/2011/12/resting-back-is-great-for-desk-bound.html" target="_blank">Resting the back is great for desk-bound people</a>. You can also email me if you would like a tip sheet. I suggest that you first write down the list of jobs or concerning issues, so you can truly say to yourself ‘that’s for tomorrow’. Of course, you can later add another point if it is likely to prey on your thinking. </li>
</ul>
<br />
<br />
<ul><a href="http://4.bp.blogspot.com/-8juQZo8608w/VP6XUkIB7PI/AAAAAAAAAqw/73Jymosp3mE/s1600/Presentation2.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-8juQZo8608w/VP6XUkIB7PI/AAAAAAAAAqw/73Jymosp3mE/s1600/Presentation2.gif" height="200" width="171" /></a>
<li><b>Check whether your head and spine are aligned in your main sleeping position</b>. Avoid a crick in the neck. The height of your pillow should allow a good alignment. If you lie on your back, the height needed is less. Sleeping on your stomach is not recommended. I encourage you to experiment with your current pillows before rushing out to buy new ones. The woman in this image is very badly aligned, while the man could also improve how he is lying.</li>
</ul>
<br />
<br />
<ul>
<li><b>Observe yourself before arising or changing position</b>. Ask for any areas of tension to soften and release before you move. Direct your attention to different body parts, as you would in yoga or meditation. </li>
</ul>
<br />
There are many resources out there to help sleep deprived people, for example the non-profit <a href="http://www.sleepbetter.com.au/" target="_blank">Better Sleep Council</a>. Many years ago, I purchased the <a href="http://www.sleepbetter.com.au/" target="_blank">Sleep Better without Drugs</a> self-help program, and based on that experience can highly recommend it.<br />
<br />
May you have many restful nights.<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-43502269048547068112014-12-09T14:57:00.000+11:002014-12-09T14:57:56.803+11:00Gift certificates are great - graduations and ChristmasHere is just the thing for a memorable Christmas or graduation present. Better than a massage, and instructive too.<br />
<br />
Are you close to someone who is graduating soon? After all that hard work, they deserve a treat and maybe some posture recovery from slouching over books and the laptop.<br />
<div style="margin-bottom: .0001pt; margin-bottom: 0cm; margin-left: 36.0pt; margin-right: 16.75pt; margin-top: 0cm; vertical-align: baseline;">
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Here's a snapshot from Certigift, where you can buy my <a href="https://secure.certifigift.com.au/gift_certificate.php?id=182" target="_blank">gift certificates</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9yYEO93ophZRaJ05F22SUohzds0RDcKPuNC2hzgvnkMrxifw9UoLqiqkFjWjptdLNDKHK17qISPWheRWjo4JJ1uw-ak9LxMHVsKCBTUKDlu1MMSFSiZpH6TEsAVkYy01gBtL9PwaXiCOp/s1600/Certifigift+screenshot.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9yYEO93ophZRaJ05F22SUohzds0RDcKPuNC2hzgvnkMrxifw9UoLqiqkFjWjptdLNDKHK17qISPWheRWjo4JJ1uw-ak9LxMHVsKCBTUKDlu1MMSFSiZpH6TEsAVkYy01gBtL9PwaXiCOp/s1600/Certifigift+screenshot.JPG" height="272" width="400" /></a></div>
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-65679207965101964342014-12-05T11:32:00.000+11:002014-12-05T11:32:04.779+11:00Dancing with the starsDancing can be fun, even when you haven't done it for 3 years.<br />
<br />
Recently, Sandra and I rejoined the Melbourne Colonial Dancers in Collingwood. Smiling faces greeted us.<br />
<br />
I was intent on applying the idea from Alexander Technique to “think up” and to look out at eye level. As a result, I was less focused on my feet.<br />
<br />
Skilled Irish or flamenco dancers move their feet rapidly with the head almost motionless because they are “up” in the clouds. Thinking that way really does help, even for novices.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhG_mOdNQbGdgOorbps64VGXA96sLI2MFEIiand87CnaXIicLvAgPtrTjbWNYooTgkFob8CO2r6uKlvzssFEpX06U-mqKKFrnYaTbIm1XJUDgooYup52djaUmKUJ4KB8yMSDjQaDQ3nVJ/s1600/Dancing+at+Lychen.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZhG_mOdNQbGdgOorbps64VGXA96sLI2MFEIiand87CnaXIicLvAgPtrTjbWNYooTgkFob8CO2r6uKlvzssFEpX06U-mqKKFrnYaTbIm1XJUDgooYup52djaUmKUJ4KB8yMSDjQaDQ3nVJ/s1600/Dancing+at+Lychen.jpg" height="153" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dancing in 2011. I'm in light blue top.</td></tr>
</tbody></table>
Listening to the music made it easier to anticipate likely steps, without jumping in too quickly. Using peripheral vision and being very aware of the other dancers is important.<br />
<br />
After several dances, my left leg was dragging slightly. I had broken that leg as a teenager, and it was in plaster for months. I was consciously asking for length up the left leg and body. But old habits tend to become stronger as we tire.<br />
<br />
After making changes to my daily exercise routine, the leg problem has virtually disappeared. A few weeks ago, we danced all night at the Colonials 40th anniversary ball.<br />
<br />
You are welcome to join us in Collingwood every Wednesday. Check out the <a href="http://www.melbournecolonialdancers.org.au/homepagef.html" target="_blank">Melbourne Colonial Dancers</a>.<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-8301461424183383082014-11-19T18:24:00.000+11:002014-11-19T18:24:15.971+11:00How far can you safely reach?I bought a fruit juice today, freshly squeezed in a big bench top machine.<br />
<br />
The attendant had to reach a long way to put the fruit in.<br />
Her arm was at full stretch.<br />
<br />
I watched her a few times, and then offered a suggestion.<br />
<br />
<a href="http://3.bp.blogspot.com/-hVpysB4E8a8/VGxEzEyeWSI/AAAAAAAAAo8/jHEdDwDBHVk/s1600/Cold-Press-Juicer-Review-250x250.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-hVpysB4E8a8/VGxEzEyeWSI/AAAAAAAAAo8/jHEdDwDBHVk/s1600/Cold-Press-Juicer-Review-250x250.jpg" height="200" width="200" /></a>“Pull the machine closer and rotate it a little - so the ‘fruit’ hole is no further away than the cup that collects the juice."<br />
<br />
The aim - much shorter arm movements.<br />
<br />
She asked me “are you a chiropractor?” We both laughed as I explained a little about Alexander Technique.<br />
<br />
Most people simply don't notice how their work setup affects their movements or posture, even if they suffer pain.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-91775512617229954272014-11-07T12:18:00.000+11:002014-11-07T12:18:28.135+11:00Three tips for using your mobile phone well<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-Qws0e3kENAI/VFgJc9xZoHI/AAAAAAAAAoc/jjLokAsvVbU/s1600/slumping%2Bboy%2Bwith%2Bmobile%2Bphone%2B-%2Bshutterstock_211950451%2B-%2BCopyright%2BMaKars.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-Qws0e3kENAI/VFgJc9xZoHI/AAAAAAAAAoc/jjLokAsvVbU/s1600/slumping%2Bboy%2Bwith%2Bmobile%2Bphone%2B-%2Bshutterstock_211950451%2B-%2BCopyright%2BMaKars.jpg" height="200" width="166" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">He says "yes" to all three questions</td></tr>
</tbody></table>
Using a mobile phone causes problems with posture unless you are very mindful. This also applies to <b>using a laptop.</b><br />
<br />
<b><span style="background-color: white;">Observe yourself </span></b><br />
<ol>
<li>How much do you hunch over?</li>
<li>Do you crane forward from the base of the neck? </li>
<li>Do you then pull your head back a little or a lot?</li>
</ol>
<br />
<br />
<b>Three tips on what you can do</b><br />
<br />
<ol>
<li><b>Think about being long up the front of your body</b>. Stop if you start to become rigid in the front or back.</li>
<li><b>Practice nodding</b> with very little movements - as though you are acknowledging what a friend is saying. Notice that your head pivots roughly at your ear lobes. </li>
<li><b>Imagine shining a torch</b> <b>from your forehead. </b>Initially straight ahead. Now angle the beam down towards your phone (thanks to Rossi for this idea).</li>
</ol>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-M9_7wGYyht4/VFgK7IlJMQI/AAAAAAAAAoo/EVXkkCxmpRg/s1600/woman%2Busing%2Bphone%2Bwell%2Bshutterstock_181674134%2B-%2BCopyright%2BImage%2BPoint%2BFr.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-M9_7wGYyht4/VFgK7IlJMQI/AAAAAAAAAoo/EVXkkCxmpRg/s1600/woman%2Busing%2Bphone%2Bwell%2Bshutterstock_181674134%2B-%2BCopyright%2BImage%2BPoint%2BFr.jpg" height="200" width="133" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Much better!</td></tr>
</tbody></table>
<b>Next step?</b><br />
Simple ideas, yes. Putting them together can be tricky.<br />
<br />
If you use the phone or laptop a lot, <i><b>why not get it right now?</b></i><br />
<br />
Set yourself on the right path and:<br />
<ul>
<li>initiate a class with me where you work or live, </li>
<li>book private lessons with me </li>
<li>organise a skype session</li>
</ul>
<br />
In another post, I’ll look at arm and back issues with the mobile phone<br />
<br />
<b>Other relevant posts</b><br />
<a href="http://jimcrosthwaite.blogspot.com.au/2013/11/slumping-and-your-ribs-at-work.html" target="_blank">Slumping and your ribs at work</a><br />
<a href="http://jimcrosthwaite.blogspot.com.au/2013/09/is-your-head-well-balanced.html" target="_blank">Is your head well balanced?</a><br />
<a href="http://jimcrosthwaite.blogspot.com.au/2012/04/look-up-and-down-with-ease-at-computer.html" target="_blank">Look up and down with ease</a><br />
<br />
<br />
<b>Some recent research</b><br />
Johnson et al. (2011). Technique, muscle activity and kinematic differences in young adults texting on mobile phones. <i>Ergonomics</i>, Vol. 54 Issue 5, pp. 477-487.<br />
<br />
Strakera et al. (2008) A comparison of posture and muscle activity during tablet computer, desktop computer and paper use by young children. <i>Ergonomics</i>, Vol. 51 Issue 4, pp. 540-555.<br />
<br />
<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-4350479009673302272014-10-23T10:30:00.000+11:002014-10-23T10:30:48.997+11:00<br />
<br />
Everyone is welcome<br />
<b><span style="font-size: large;">Introductory workshop</span> </b><br />
<b><br /></b>
<b>Applying Alexander Technique</b><br />
Learn how to use your body naturally, using the right amount of effort<br />
<br />
<i>“Things happen without you trying. They get to be light and relaxed. </i><br />
<i>You must get an Alexander teacher to show it to you” (John Cleese)</i><br />
<br />
<b>6 - 7 pm Wednesday 29th October</b><br />
<b><a href="http://alphingtoncommunitycentre.org.au/" target="_blank">Alphington Community Centre</a></b>, 2 Kelvin Rd<br />
(near Alphington train station and shops).<br />
Entry fee - a small donation on the night to Journeys for Climate Justice.<br />
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<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-50318309714035913282014-09-29T20:34:00.001+10:002014-09-29T20:34:27.408+10:00Stress solutions in October with Alexander TechniqueWhen we are stressed, our health can suffer in many different ways. Stress is very common, and should be addressed sooner rather than later as it has cumulative health effects over time.<br />
<br />
For the many people who have to deal with stress in their work and personal lives, Alexander Technique can provide effective relief and it teaches great self-management tools. <br />
<br />
<b>If you book soon</b>, I am offering:<br />
<ul>
<li>big discounts to organisations that invite me to their workplace</li>
<li>discounted one-on-one sessions in my practice in Fairfield/Alphington</li>
<li>free introductory workshops for community groups.</li>
</ul>
<br />
<a href="http://jimcrosthwaite.blogspot.com.au/2014/09/group-activities-with-alexander.html" target="_blank">Click here </a>to check out my track record with running group activities.<br />
<br />
<b>Why this offer now?</b><br />
<br />
<ul>
<li> International Alexander Technique Awareness Week runs from October 6 - 12. This year’s theme is <i>Manage Stress Effectively with the Alexander Technique. </i></li>
<li>Safe Work Australia Month is October, on the theme<i> Work safe. Home safe.</i></li>
</ul>
<br />
<br />
<b>Contact me before October 12</b>, to take up the offer between now and December 15. <a href="mailto:jimxwaite@pacific.net.au" target="_blank">Email me please</a> to book or for more information.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-88453200337785992802014-09-25T12:18:00.002+10:002014-09-25T12:18:55.743+10:00Group activities with Alexander Technique are great! Take a look at my group activities with Alexander Technique over the last three years, I'm tickled at their range. It has been loads of fun as well as educational for me as well as for participants. Most activities I have run myself, and some with fellow teacher Anne Mallen.<br />
<br />
<div>
</div>
<div>
There have been <b><i>workshops for 'corporate' clients</i></b>, including:</div>
<ul>
<li>Department of Sustainability and Primary Industries</li>
<li>Hume Council</li>
<li>Jika Jika Community Centre (for staff)</li>
<li>Port Phillip Council </li>
<li>RM Consulting Group </li>
<li>State Services Authority </li>
<li>Thornbury High School (for staff)</li>
<li>Victorian Environment Assessment Council</li>
</ul>
Following several of these workshops, Anne and I <i><b>h</b></i><strong><em>elped individuals one-on-one</em></strong> at their desks. Feedback has been extremely positive, and I am happy to share reports to clients if your organisation is interested in engaging me.<br />
<br />
Conducting <i><b>impromptu activities</b></i> is great fun.<br />
<br />
<ul>
<li>I have done this <b><i>during a tea break</i></b> at the <em>Land for Wildlife Conference</em>. </li>
<li>Participants during a session at the <i>Thriving in Uncertainty Conference </i>just loved my <b><i>quiet work during a long session</i></b> on a totally unrelated topic; I went around the circle, placing hands gently on their shoulders and back encouraging release of tension. One person commented that it made him much more aware of himself and others, consequently he spoke less than usual!</li>
</ul>
<br />
<strong><em>Regular classes</em></strong> have been held at Hub Melbourne, and Jika Jika Community Centre (with Anne)<br />
<br />
I have also run <strong><em>introductory activities</em></strong> for:<br />
<ul>
<a href="http://2.bp.blogspot.com/-vGW-77NPJlE/VBkwbuR2r5I/AAAAAAAAAmc/waJKio0JuNM/s1600/7Z9O5131%2B-%2Bcompressed.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-vGW-77NPJlE/VBkwbuR2r5I/AAAAAAAAAmc/waJKio0JuNM/s1600/7Z9O5131%2B-%2Bcompressed.jpg" height="123" width="200" /></a>
<li>Australian Vietnamese Women's Association</li>
<li>Clifton Hill Medical Group</li>
<li>Friends of the Earth</li>
<li>Greensborough Chiropractic</li>
<li>Injured Workers Group</li>
<li>Transition Darebin "Sustaining Ourselves" workshop</li>
<li>The Centre (North Melbourne)</li>
<li>U3A (Melbourne CBD)</li>
<li>Victorian Facilitator's Network</li>
</ul>
<strong><em></em></strong><br />
<strong><em>While travelling</em></strong> in 2014, I also worked with<br />
<ul>
<li>Neurological Rehabilitation Centre in Edgware Community hospital</li>
<li>Over 55s group in Edgware, Middlesex, England</li>
<li>Act 4 theatre group in Colombo, Sri Lanka</li>
</ul>
<div>
On returning to Australia, I helped senior teacher Penny McDonald at her regular <b><i>classes with actors</i></b> at the Howard Fine Acting Studio and 16th Street Actors Studio.<br />
<br /></div>
<div>
<b><i>Lec</i></b><em style="font-weight: bold;">tures</em> about Alexander Technique have been given to staff at the State Services Authority, and the Medical Faculty in Colombo University, Sri Lanka. <br />
<br />
Anne and I also worked with a group on their <b><i>walking styles</i></b> in Fitzroy Gardens, as part of their activities for the Global Corporate Challenge "the world's largest and most exciting workplace health and wellness program". </div>
<div>
</div>
<div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-dLOYttC3nts/VBkvK7wB4mI/AAAAAAAAAmQ/PLp4EIZ5Liw/s1600/Act4%2Btheatre%2Bgroup%2BSL%2Bact4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-dLOYttC3nts/VBkvK7wB4mI/AAAAAAAAAmQ/PLp4EIZ5Liw/s1600/Act4%2Btheatre%2Bgroup%2BSL%2Bact4.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
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<br />Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-36124933266951162822014-09-17T16:06:00.000+10:002014-09-17T16:06:08.698+10:00My first aid course and postureI successfully renewed my first aid certificate recently. It was a great opportunity to reflect on our posture when we sit, stand and lie down.<br />
<br />
This certificate enables my clients to claim Alexander Technique lessons on health insurance, just like physiotherapy or remedial massage. It is hard to imagine when first aid training might be needed in my clinic. No regrets though, as it will help if I'm on the scene of an accident. And there is always a slight possibility of someone having a fall or heart attack in benign circumstances.<br />
<br />
The recent training course raised <strong>questions of posture</strong>, including how the head sits on top of the spine.<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9PNzIEhNE2-zAabRLsAT1BRL7evLypWYyCMT0qJoz8XlTqB9yezGqs5KUceOjES66zN2nspMQxzJiDjNjBFvoSG8nnIdakL-U38nj_mCvQpm8CCeJgJ8gcLvaz2VSeazrurV0n-GHQUnZ/s1600/Cassius-Clay-Boxing-Again-004.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9PNzIEhNE2-zAabRLsAT1BRL7evLypWYyCMT0qJoz8XlTqB9yezGqs5KUceOjES66zN2nspMQxzJiDjNjBFvoSG8nnIdakL-U38nj_mCvQpm8CCeJgJ8gcLvaz2VSeazrurV0n-GHQUnZ/s1600/Cassius-Clay-Boxing-Again-004.jpg" height="135" width="200" /></a><strong>The instructor was in his 40s</strong>, he moved well. He rarely stood still, and rarely with his two feet parallel. Think Tai chi, boxing or a martial art - one foot was usually behind the other, and pointing to the side. Try it!<br />
<br />
<strong>Others in the room did not move so well</strong>, and are likely to have more postural problems in later life. For long periods, many held a slump, crossed legs, or were twisted. Their spine would be curved in the wrong places, the deep postural muscles running along the back of the spine would not be used effectively, and other muscles would be compensating. OK for a short time, but I suspect it is habitual with these people. A few didn't even stand up during the short breaks. Scientific research now suggests two minutes walking for every 20 minutes of sitting.<br />
<br />
I found some interesting points in the written material. <strong>How to turn an unconscious, injured person</strong> onto their side so that their air passages don’t block is a core part of the training: “Make sure you are rolling the body not twisting the spine”. The head needs to stay in alignment with the spine to minimise risks in case the neck has broken. <br />
<br />
<strong>In our everyday life, this alignment of head and spine is also vital</strong> for long-term health, which is why it is central to the teaching of Alexander Technique.Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-49512077188332446612014-08-20T18:20:00.000+10:002014-08-20T18:20:14.670+10:00What posture is best at the keyboard?In <a href="http://jimcrosthwaite.blogspot.com.au/2014/07/natural-hand-position-at-keyboard.html" target="_blank">the last post</a>, I wrote about the natural position for our hands when typing or playing piano.<br />
<br />
Our posture can make it easier or harder when using a keyboard. Alan Kogosowski (Genius of the Piano) provides a great description that resonates with me.<br />
<br />
He describes using the seat as a fulcrum on which to pivot the body, so that our energy ascends even as our weight is taken by the chair. Our upper back, between the shoulder blades, can then provide support to the arms. Our arms are no longer carrying themselves alone, but the whole of us is poised for action<br />
<br />
I suggest you play with this initially by finding your sit bones and pivoting gently back and forward (see my blog <a href="http://jimcrosthwaite.blogspot.com.au/2012/01/towards-better-way-to-sit-1.html" target="_blank">Towards a better way to sit</a>). Notice what difference it makes to your upper back, and then to your arms.<br />
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Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0tag:blogger.com,1999:blog-2033678697891834741.post-7714472749577105522014-07-21T03:43:00.001+10:002014-07-21T03:43:33.179+10:00Natural hand position at the keyboardHave you thought about the position of your hands on the keyboard? Yes, there is a natural position that applies to both computer and piano? You can find it easily by dropping your arms down by your sides, so that they hang limply. In this way, the fingers will slightly curl in. <br />
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I had not been aware of this until reading a book on how Chopin wrote his Etudes to emphasise the natural hand position, and which could damage the hands if not played in the right way (Alan Kogosowski Genius of the Piano 2005). The natural position is one in which the hand forms a loose fist, with the fingers hanging easily. A google search shows that ergonomists also recommend this for computer use. <br />
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The correct hand position allows the fingers to more easily accomplish their task. While they may reach for other keys, the fingers quickly return to this natural position. For touch typists this may be easier than for others – but it is something to aim for. <br />
Jim Crosthwaitehttp://www.blogger.com/profile/06683027518643433707noreply@blogger.com0