The Alexander Technique - A Resource for Reversing Back Pain and Continued Self-Care - Page 2
© Idelle Packer, MS, PT, CTAT and Certified teacher of the Alexander Technique
YOU CAN BEGIN TO WORK ON YOURSELF RIGHT NOW! As you read these words, make a decision to lesson the tension in your neck and shoulders and allow the head to balance easily on the end of the spine.
Try to find a way to sit that places the torso's weight evenly on the two "sit bones" of the pelvis (the ischial tuberosities). Place feet on the floor, weight balanced between the heels and the forefoot, toes easy. Take a moment to notice how the muscles of the neck and back have changed. You may be able to notice a change in your breathing, as well.
Here are some other ways you can begin to identify unnecessary muscular tension and improve your general body use. These suggestions are designed for you to use as a springboard for your awareness and experimentation. Give yourself a few minutes each day to see how much relief and change you can effect in your own body!
1. Breathe.
2. Notice how you're moving and holding yourself. Quietly command yourself: Let go of excess neck tension. Allow the neck to be free to allow the head to be easily poised on the end of the spine. Allow the weight to be balanced between the heel and forefoot if standing or on the "sit bones" if sitting. Purpose: connect conscious thought to body use.
3. Try to slow down a hurried state of mind by thinking: "I know where I am, and I have all the time in the world." Purpose: associate a new mental attitude with your movements; become more aware of how you are moving; practice saying "no" to the old pattern of rushing.
4. lying down for 15 minutes each day: rest your back with a 1-3 inch book under your head, feet on the floor, knees bent (hook-lying). Rest your hands on your lower ribs; rest your elbows out to your sides. Breathe easily and tune into your body. Unwind. Pay particular attention to your neck and jaw; the general expansion of the torso while inhaling; the easy softening of the rib cage while exhaling. Purpose: to increase awareness and decrease muscular tension.
5. Try standing with your feet 3-6 inches from a wall, hip width apart or wider. Lean against the wall. Let the head be poised on the neck free of the wall. Imagine your body lengthening and widening. Notice your breathing. If your back is tight, bend your knees slightly and focus on releasing tension in both the back and neck. Give yourself time to slow down and become quietly observant. Purpose: to increase awareness and decrease muscular tension while in an upright activity.
