Sit up, don't slouch, tuck in that gut!

The Alexander Technique: how to 

fix those bad habits.

My friend Kathy made the shirt

Hey Folks!

In this post we are talking about The Alexander Technique. Its a mind-body educational method that teaches you to recognize and unlearn unconscious postural habits that cause tension, pain, and poor coordination. Rather than performing exercises, you learn practical skills to move, sit, and stand with natural balance, grace, and minimal muscular effort. [1, 2, 3]

Here is what the technique actively teaches you:

1. Body Awareness and Habit Recognition:

We often unconsciously tense our bodies when performing daily activities—like slumping over a laptop, clenching the jaw, or tightening muscles under stress. The technique trains you to become highly conscious of these patterns so you can pinpoint exactly how you are contributing to your own discomfort. [1, 2, 3]

2. The Power of "Inhibition":

In the Alexander Technique, inhibition refers to the practice of pausing your immediate, automatic reaction to a stimulus. Instead of instantly tensing up or rushing to complete a movement (known as "end-gaining"), you learn to stop, assess how you are using your body, and consciously choose a more balanced and relaxed approach. [1, 2, 3, 4]

3. Psychophysical Coordination:

The technique operates on the principle that the mind and body function as one. It teaches you how your thoughts and intentions directly influence your physical alignment and breathing. By changing how you mentally approach an activity, you can fundamentally alter how your muscles respond. [1, 2]

4. Directing "Primary Control":

Alexander teachers introduce a concept called "primary control"—the dynamic, natural relationship between the head, neck, and spine. You learn to let go of unnecessary tension (especially pulling the head back and compressing the spine) to allow the body to lengthen and balance naturally. [1, 2, 3, 4, 5]

Core Exercises to Practice at Home:

• Constructive Rest (Semi-Supine): Lie on a firm floor on your back with your knees bent, feet flat on the ground, and a stack of paperback books under your head. Rest your arms on your belly or by your sides. Take 10 to 15 minutes to consciously release tension in your jaw, shoulders, and hips. [1, 2, 3, 4]
• The "Monkey" (Sitting and Standing): Practice sitting in and standing from a chair without stiffening your neck or pulling your head backward. Hinge primarily at your hip joints, allowing your knees to release forward and your torso to lengthen. [1, 2]
• Backward Stepping: To break the habit of compressing your spine while moving forward, take a few small steps backward. This resets your balance and allows your torso to expand upward and outward. [1]
• Whisper "Ah": While sitting, exhale entirely and make a soft, whispered "ah" sound. This encourages your breathing apparatus and throat to remain open and free of tension. [1, 2, 3, 4, 5]

Reputable Print Resources:

If you are looking to supplement your physical practice with reading, these books are widely respected by certified teachers:

• Body Learning: An Introduction to the Alexander Technique by Michael Gelb: The quintessential beginner’s guide to the core principles and history of the technique. [1, 2]
• The Alexander Technique: A Skill for Life by Pedro de Alcantara: A modern, highly practical manual filled with exercises and everyday applications. [1, 2, 3, 4, 5]
• How You Stand, How You Move, How You Live by Missy Vineyard: An excellent exploration of the mind-body connection and learning self-mastery. [1]

Audio and Digital Resources:

Because reading cannot replace the physical feeling of correct movement, audio resources can be played in the background while you practice Constructive Rest or daily tasks:

• No Cost Alexander Technique Lessons: Use the AlexanderTechnique.com Free Lessons portal for a comprehensive suite of digital text, articles, and downloadable audio. [1, 2]
• Constructive Rest Guides: Listen to guided audio talk-throughs tailored for the floor. You can download mp3s or follow accompanying guides provided by instructors such as Imogen Ragone's Constructive Rest. [1]
• The Body Learning Podcast: Check out the Body Learning Blog & Podcast to listen to interviews with seasoned teachers discussing how to apply the technique in different professions and daily life. [1, 2, 3]

Here's what I think:

This is my neck of the woods. I used to spend a lot of time on lessons, practice, and performing. I lived and breathed vocal performance. In the late 90's I toured all over Germany and up the East Coast. We performed operas, choral concerts and recitals. It was exhilarating. In some ways I miss it. But to be honest, it was grueling because I was in college, at the same time, pursuing a teaching degree in Music Education. The touring happened during my breaks and vacation time.  "No rest for the wicked"(from the musical "Wicked", by Stephen Schwartz) , I guess.

The course work was brutal because with music education you have piano lesson, voice lessons, lessons in whichever instrument your learning that week. You had to be proficient up to a 4th grade level in at least 1 instrument from each family. Then you had conducting class, theory, history, keyboard practicum, teaching micro-unit(which were so much fun!).

Since I was at a Lutheran college, I had to take some religion classes. The "prophets in the bible" course was actually really interesting. Let's not forget the education classes. Those were what you'd call living and breathing classes, especially the micro-teaching course. (It was my favorite!)

So, the Alexander Technique. It really showed me my super obvious bad habits, like slouching, hunching, and having a tight head and neck as well as having me explore why I even engaged them in the first place.. It was one of those methods where tiny changes made a huge difference. I never knew how many bad habits I'd picked up over the years. It was a real eye-opener.

I gotta be honest, I've forgotten more than I remember these days. "Use it or lose it" is no joke. But the small college's vibe and close-knit feel were really appealing, so I worked my butt off and learned everything I could. I even joined two choirs. It's not as crazy as it sounds. One met once a week, and we'd get ready for big choral pieces like Franz Peter Schubert's Mass in G. The smaller choir was more intimate and had a full repertoire of choral selections and solos or separate pieces for some of us.

I'm gonna call it quits for now. I've done enough writing for this blog. I wish you patience and understanding in all your days. Until next time....

Tina

 My Quote For You:

"People do not decide their futures, they decide their habits, and their habits decide their futures."
— F.M. Alexander

My links are in the sidebar.

(Please, please, please share these links with everyone!)

Thank you for reading my posts.