Natural Health

If you know about the Alexander Technique you will be aware that it’s popular with actors and singers, who use it to enhance voice projection and movement, and to reduce stage fright. John Cleese, Sting and Trudie Styler are all devotees.

What you may not know is that Alexander Technique can also reduce the pain, disability and discomfort associated with anything from arthritis and MS to headaches and pregnancy (during which it’s safe to learn Alexander Technique, with your doctor’s permission). It can also help alleviate stress and depression, and even improve your game of golf (or any other sport).

The technique was developed in Australia, in the late 19th century, by an actor called Frederick Matthias Alexander.

Alexander discovered that he could avoid straining his voice by adjusting his posture. He taught the technique to fellow actors and, after moving to London in the 1930s, also taught the writers Aldous Huxley and George Bernard Shaw, among others. There are now nearly 700 teachers in the UK, teaching people of all ages.

The alignment of the head, neck and back are central to the teaching of Alexander Technique, the theory being that once this is correct, other parts of the body can more easily follow suit. The student (as you will be referred to, as opposed to ‘patient’) is helped to become aware of how any tension in the body and bad postural habits have developed, for example, because of pain from an accident or illness, or due to anxiety, sitting behind a computer or steering wheel for long periods, lifting and carrying young children, or simply carrying a handbag. You are then encouraged to develop different ways of doing things, without straining your body, which many people say makes them feel freer and lighter both physically and emotionally. Gradually, these new ways of functioning become second nature.

Although you are not given set exercises to do at home, the idea is that you start practicing what you have learned – how you turn on a tap, or clean your teeth being just as important as the way in which you sit at a desk, drive a car, or swing a golf club. If later you take up new activities, the self-knowledge you have acquired should help you use your body in the most effective way, but refresher courses are sometimes necessary.

Teachers registered with the Society of Teachers of the Alexander Technique have all completed a three-year, full-time training course which includes basic anatomy and physiology. A number of physiotherapists, doctors, nurses and mid­wives are trained in the Alexander tech­nique and medical opinion is favorable.

The technique doesn’t claim to cure any­thing, but studies show that it can reduce anxiety, chronic back pain, and improve breathing, posture and performance. One study of seven people with Parkinson’s disease who learned the Alexander technique found a significant improvement in the performance of 12 daily activities, as well as a significant reduction in depression.

Re-learn Your Tooth Brushing Posture

Using unnecessary pressure to brush your teeth can contribute to muscular tension and gum damage. The following is a good preventive technique which will also increase body awareness:

1. Hold the toothbrush lightly with the ends of your fingers, letting your shoulder and elbows release sideways.
2. Hold your head up, relax your neck, jaw and facial muscles and don’t lean onto the toothbrush.
3. Brush lightly and evenly without using any pressure.
4. Remember to stay relaxed – don’t hold your breath!

Improve Your Driving Position

Alexander Technique teaches you to move, sit and stand in a natural posture so you can maintain a free neck and spine without straining. Changing the way you sit in a car or hold the steering wheel, for instance, can help you avoid getting a stiff neck and shoulders, back­ache and headaches when driving.

1. Sit evenly on both seat bones, as far back in the car seat as you can, with as much of back as possible against the seat. Keep your neck relaxed, and think of your head and spine as upright and free. Don’t let the weight of the head contract the muscles in the back of the neck.
2. Wrap your fingers softly around the steering wheel at a ten-to-two position. Gripping the steering wheel is a very common cause of strain.
3. When you lean forward, for example at a road junction, ‘think your neck free’ and lean forwards from your hips slightly. Turn your head in a forward and free movement, rather than pulling it back into the shoulders so the neck tightens.

Alexander Technique Is Good For:

• back and neck pain
• anxiety, insomnia & other stress related problems
• digestive disorders
• headaches
• depression
• arthritis
• repetitive strain injury
• breathing problems
• sciatica
• period problems
• poor circulation
• whiplash
• self confidence
• learning difficulties such as dyslexia and dyspraxia
• neuromuscular disturbances like cerebral palsy

Alexander Technique:

AVAILABILITY – Widespread

MEDICAL EVIDENCE – Good

MEDICAL ACCEPTANCE – Good

SELF HELP – Possible