Alexander technique

Almost every one of us has effortless poise and balance in childhood. By adulthood, we often develop bad habits of posture and movement, leading to unconscious tension.

What is the Alexander technique?

The Alexander technique addresses these habits by helping develop an even distribution of muscle tone—neither too relaxed nor too tense. The philosophy of ‘good use’ means moving the body lightly, with minimal interference in the relationship of neck, head, and back. It is a process of re-education, not a quick fix.

Effects of a sedentary lifestyle

A sedentary lifestyle promotes muscle tension and poor posture, which can lead to:

• Head, neck, and back pain
• Muscle aches and spasms
• Bursitis (inflammation of joints)
• Repetitive strain injuries

Benefits of the Alexander technique

• Improved posture and balance
• Enhanced sporting performance
• Back pain management
• Stress management
• Increased confidence and self-esteem

Key principles

• Movement should be economical, using only the minimum amount of energy and effort.
• Awareness can change postural habits and redistribute muscle effort more evenly.

The positioning of your head (‘Primary control’)

For good neuromuscular organisation:

• The spine must be able to lengthen, so the neck must be free
• The head should move in a direction relative to the top of the spine
• The muscles of the back should unclench
• The arms and legs should function as extensions of the back

Becoming aware of how you sit, stand, and walk

• Sitting: Try sitting with both feet flat on the floor and your torso over your pelvis.
• Standing: Notice if you always put your weight through one leg; try standing the other way.
• Walking: Pay attention to what part of your body leads when you walk. Alexander lessons can help you learn to free your neck and move with ease.

Hands-on instruction

Lessons with a qualified teacher are recommended. A teacher will:

• Point out muscle overuse as you stand, walk, and sit
• Suggest easier ways of moving
• Demonstrate new ways of thinking about movement

Where to get help

• Your doctor or any other health professional
• Alexander technique teacher
• AUSTAT - Australian Society of Teachers of the Alexander Technique Tel. 1300 788 540

Things to remember

• We can improve the quality of our lives by being more mindful of even the most mundane things.
• The Alexander technique is a method of rediscovering natural balance and poise through thinking in activity. It is not an exercise regime.
• All our movements should be gentle, using only the appropriate amount of muscular energy.
• Every thought we have registers somewhere in our muscles, so the way we think about ourselves is a vital element.