A Brief Introduction to the Alexander Technique

– We develop our own unique way of sitting, standing, walking, typing at the computer, etc – our own habitual way of using our bodies.

– We gradually grow into a posture which reflects this way of using our bodies.

– The posture we grow into affects how well our bodies can function.
(If we gradually grow into a slumped posture, for example, there is less volume for our lungs to expand into, less height for our spines to occupy. If we habitually overtense our arms and shoulders, for example, the related muscles are constantly overworked and shortened.)

– Alexander Technique is a way of learning to use your body efficiently, and over time this leads to better functioning throughout your body.

– Good use involves having an open, lengthening stature. Poor use may involve shortening in the front (slumping); shortening in the back(over-arching); narrowing across the shoulders; shortening the neck; many things…

– To improve your use: become aware of the habits which distort your stature, and over time learn to do things with a more open stature. (It’s not what you do, it’s how you are in yourself when you do it.)

– More specifically for good use: think of not shortening the neck (i.e. don’t pull the head down toward the torso) and also think of lengthening and widening the torso (i.e. don’t slump or over-arch)

– Old habitual use feels familiar and ‘normal’, so new use will feel different. (If you rely on your feelings to guide you when sitting, standing, walking, etc, then they will simply lead you to your old habitual ways of doing these things.)

– It is helpful to stop momentarily and think of how you want to use yourself. Otherwise, we tend to remain on ‘automatic pilot’, our old habits kicking in before we’ve given our use any consideration.

Semi-Supine

– Lying in this position for 15 to 20 minutes each day helps to let go into a more open, lengthened and widened stature. A fairly firm surface is best, such as carpet. Place a few books under your head (the height of the books required varies, but for many people 10cm is roughly right); place your feet about shoulder width apart, to enable your legs to balance easily; place your elbows on the floor and your palms on your midriff.