My first aid course and posture

I successfully renewed my first aid certificate recently. It was a great opportunity to reflect on our posture when we sit, stand and lie down.

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.

The recent training course raised questions of posture, including how the head sits on top of the spine.

The instructor was in his 40s, 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!

Others in the room did not move so well, 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.

I found some interesting points in the written material. How to turn an unconscious, injured person 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.

In our everyday life, this alignment of head and spine is also vital for long-term health, which is why it is central to the teaching of Alexander Technique.

What posture is best at the keyboard?

In the last post, I wrote about the natural position for our hands when typing or playing piano.

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.

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

I suggest you play with this initially by finding your sit bones and pivoting gently back and forward (see my blog Towards a better way to sit). Notice what difference it makes to your upper back, and then to your arms.

Natural hand position at the keyboard

Have 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.

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.

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. 

Brushing your teeth

How do you brush your teeth? Probably you use more tension than necessary. Observe yourself, accept any tension for a moment - and then ask for release. How easily can you let go?

It's a great way to get a sense of what Alexander Technique offers. Being mindful twice a day, when in the bathroom, is a really good preparation for our lifelong journey of staying freely upright.