Principles and tips for self-care

In this blogpost, I provide a guide to Alexander Technique, and tips on how it can help people - via links to previous blogposts. Each draws on personal experience, scientific information and the Alexander literature.

A quick glance at the titles shows that Alexander Technique is holistic, and emphasises how the mental and physical are inter-connected. It truly involves a“psycho-physical re-education” – as it was once named.

I hope that you find the listing interesting, and useful.

The Alexander approach

Principles of Alexander Technique. As you apply the Technique, it helps to know the principles behind it. Alexander principles over Hanoi dinner (October 2011).

Observation is the starting point to improving our well-being. Observing ourselves in the chair - 1 (September 2012)

Mindfulness. A personal experience of pain led me to explore the use of Mindfulness and managing pain (February 2012)

Body awareness, the effects of tension and releasing it. Your body and mind on holiday (December 2011) and in Work, rest and play - an Alexander principle (November 2012)

What to do each day -resting the back. Resting the back is great for desk-bound people (December 2011) – it really does release tension, allowing the back to lengthen and widen, and softening our breathing.

Our bodies (and minds) in action

Walking and feet are covered in As we were walking (October 2011) and My big floppy feet (October 2011).

Sitting and our hips. Why the hip joint matters when sitting (October 2011) and Towards a better way to sit - 1 ( January 2012)

Shoulders are important too. Let your shoulders go at Christmas (December 2012).

So are our arms. Go easy on your muscles, especially when typing (March 2012)

Our necks are the fulcrum for the whole body. Look up and down with ease - at the computer and elsewhere - 1 (April 2012)

Our backs deserve a break. Learn to bend well (June 2012)

Breathing and arms when driving. Is driving a pain for you? - 1 (July 2012)

 

 

Let your shoulders go at Christmas

Our shoulders are one of the most misunderstood areas of our body. This post explores our shoulders – how we think about them, releasing them, what happens when we lift young children, how we drive and “treatments” you can explore.

The power of thought
Can you make your fingers tingle, just by drawing your attention to them? Perhaps your eyes soften or your jaw releases through pure thought.
Well, maybe it is time to start playing with other parts of your body.

Release shoulders away from each other

Leonardo da Vinci

Our shoulders are often tight, pulled forward, or hunched up. Can you think about width across your shoulders. The tips are already far apart, ask them to widen further away from the neck.
Most people hunch forward a little when using a computer or mobile phone. Is pulling back the shoulders the right response? Lots of people do it. But this narrows the back - why respond to narrowing at the front by doing this.
Instead, think width along the collarbone, from the middle where it attaches to the sternum out to the tips.

 
 Helping a post-natal mum
Pregnancy puts new strains on the body. Caring for the baby imposes yet another set of strains on a body that has been softened up by the hormones that are released to aid in the birth.

Firmin Baes - Doux rêves



I have two grand-children. One is imposing huge demands on his mother. Towards the end of her pregnancy, her wrists became progressively sore, and this has continued two months after giving birth. Her patterns of walking, bending and picking up may not have contributed to the initial problem, but her recovery may be affected by tightening in her back and shoulders. We’re working every few days on giving her release, and on learning new patterns of movement.

 

Text message ‘light fingers on the wheel’
A client recently texted me to say she would arrive late for a lesson. I knew that this would make her a little anxious, especially as she hadn’t driven to me from work before. I texted back “don’t hurry. Light fingers on the wheel. Release shoulders wide.” She laughed when we met, and said that these suggestions had certainly helped her during the trip.

 
 What is the best massage for shoulders?
Nothing is like a good shoulder massage – hands softly moving across and up and down, or probing deeply into tight spots.

Did you know that similar release can also come from the gentle hands of an osteopath or Alexander Technique teacher?

Moreover, with Alexander Technique you learn a practical activity that gives you release any time – instead of always collapsing on the bed when you get home, try Constructive Rest (see my blog post about resting the back, and email me for a tip sheet). You also learn how to recognise your own pattern of muscle tightening, and learn how to deal with it better.

Work, rest and play - an Alexander principle

Introduction

Whether we’re typing, cleaning teeth or walking, some muscles are actively contracting. What happens when those muscles are inactive. How well do they release back to a balanced resting position? Amazingly, your thinking can help make sure they do.

Influencing the resting state of our muscles

Muscles contract when effort is required. They release when the effort is over. The sequence might be micro-seconds, for example when running : contract–release   /   contract–release   /   contract-release.

Dr Wilfred Barlow researched the problems that arise if the resting position of muscles is unbalanced.

The cycle of contract – release is driven by nerve impulses involving the brain and the muscles, not just in the active work phase, but also the release phase. It is a two-way street. The brain “asks” the muscle to contract. The muscle “replies” with information about its length and tension. The brain then repeatedly adjusts its request in response to new information.

Barlow made two fundamental points:

·         When muscle is over-contracted, there is a fall-off in accuracy of information from the muscle to the brain.
·         Muscle length can be increased, purely by thinking about the release you want.

In summary, problems arise if muscles don’t lengthen after activity, while you can help break the vicious cycle with your conscious thoughts about release.

What can you do

1.      Begin by observing tension you are holding. Try this regularly at key points in the day – say cleaning your teeth, or when you turn the computer on and off (see blog post of September 2012). Ask for release just before you move your arm – recognising that you may not notice any response.

2.      Practise constructive rest (see blog post of December 2011) – where the back, arms and legs really get a chance to release. Practise your conscious asking for release here.

3.      Organise with me for an introductory lesson in applying Alexander Technique, or come to one of the classes that Anne Mallen and I run.

The science
In this post, I am aiming to capture some of the key points about brain-muscle co-ordination that are relevant to Alexander Technique. The relevant science is much deeper than outlined here. Muscle spindles send messages to the brain about the length of the muscle while golgi tendon organs within the tendon that attaches the muscle to bone feeds information to the brain about muscle contraction. Barlow discusses muscle spindles, but not golgi tendon organs. There are many ways to find out more about the science, see for example the Journal of Neurophysiology at http://jn.physiology.org – articles in back issues can be accessed free of charge.

By muscle release, I don’t mean total relaxation, rather lengthening back to the normal state of readiness. We are not rag dolls.

Reference

Wilfred Barlow (1973) The Alexander Principle. Victor Gollanz, London. The book became very popular in the 1970s, and can often be found in second-hand bookshops. It was reprinted by Gollanz in 1990, and also published by both Arrow and Vista. B arlow was a medical d octor, researcher and Alexander Technique teacher.

Observing ourselves in the chair - 1

How we view ourselves

You might be surprised if you pay a little attention occasionally. See what I mean by trying the exercises below.

Why self-observation is important

Old habits repeatedly introduce unnecessary tension in how we sit and move our bodies. These habits are often very comfortable – for a time. We all know about crossing the legs or slumping in a chair, but perhaps you have other habits that escape your attention.

I’m not against such habits, provided you are aware of them and consciously ‘plan’ them.

Try my test to find out how conscious you are about your habits.

Test yourself

Don’t change a thing about how you are now sitting. Try not to respond physically to what you notice.

Here’s a checklist.

·         Points of contact with the floor, chair and desk

·         Any tight or sore spots

·         Your breath

·         Your jaw, tongue and eyes

You might spend 2-3 minutes on this list.

Only now, ask what change is possible – without muscular effort.

Can you let go of something?

As I typed this blog, I noticed tension in my wrists – see what happens if you simply ask for release.

Here is another small checklist for you to try.

·     Your posture in relation to the computer screen

·     Where the ceiling and walls/partitions are

·     Your emotional state

·     Where other people are in the room

Recent classes

I have guided participants in recent classes through similar tests. They have been amazed at how much escapes their conscious attention.

Will you remember to do this?

Is there a good time in the day to check in on yourself? Perhaps just before each major break – say lunchtime.

Constructive rest

Self-observation really makes sense when lying in semi-supine position. You have no reason to be tensing muscles unnecessarily. 10 minutes will reveal to you much about where you are holding tension. See my blog about Resting the Back.

Sustain the practice

Improving your self-awareness, and consequently your daily habits, will require sustained effort.

Consider a series of private lessons, my group classes, or discuss with me options for an activity in your workplace.

This is not medical advice. Consult your doctor if you are suffering a medical condition.