Alexander Technique

Alexander Technique

The power of posture - retraining habitual patterns through conscious control

How can the Alexander Technique nourish you?

The Alexander Technique[1] retrains habitual patterns by bringing awareness, and conscious control to postural habits, redistributing muscle effort throughout the body, allowing for more even, balanced distribution. The technique aims to teach you, so you can keep going with self-work throughout your life. 

The technique (named after its Australian creator Frederick Matthias Alexander[2]) focuses on correcting and bringing about good neuromuscular organisation[3], allowing the body to expand and move freely. It assists in bringing you awareness of how you move and think, with an emphasis on movement being economical, and involving the minimum amount of effort and energy, helping you rediscover natural balance. 

Many of us put a lot of force into our movement, putting undue pressure on nerves, muscles and joints. The way we move affects our posture, breathing patterns and the way we go about our daily lives. For a comfortable, easy posture, we need a strong and coordinated body – this is where the Alexander Technique comes in.

Much of our current lifestyles e.g. sitting (often incorrectly) for long periods, ergonomics of desk setups in offices and at home, slouching on the sofa, and even how we walk whilst carrying shopping or children, all contribute to muscle tension. Long-term muscle tension and bad posture can lead to a myriad of musculoskeletal problems including:

  • head, neck and back pain
  • muscle aches and spasms
  • bursitis (inflammation of joints)
  • repetitive strain injuries

The Alexander Technique focuses on key areas (or foundations) throughout treatment, setting up the body to realign, refocus, and flow with greater movement and energy.

These foundations are referred to as ‘primary control’[1]:

  • lengthening of the spine, by freeing up the neck
  • freeing head movement in relation to the top of the spine
  • relaxing back muscles
  • having arms and legs moving as extensions of the back 

Benefits of the Alexander Technique

The Alexander Technique is suitable for all ages and across many health conditions. It may reduce current symptoms of pain and discomfort as well as prevent possible future injury. 

The Alexander Technique can assist with symptoms related to:

  • Repetitive strain, ergonomics and endurance in jobs, skilled activities and hobbies e.g.
  • Surgeons[4]
  • Musicians[5]
  • Sporting[6] performance
  • Pain management[7] – acute and chronic[8]
  • Improved balance and motor function[9] in older adults 
  • Parkinson’s disease[10]
  • Posture and balance at home[11] and work 
  • Stress[12] management 
  • Increased confidence and self-esteem

The Alexander Technique can assist in relieving symptoms related to:

Back pain Balance, stability and coordination Carpal tunnel syndrome (CTS)

What to expect from an Alexander Technique session

The Alexander Technique is a hands-on experience, taught by a qualified teacher. After an initial assessment of about an hour, each session is approximately 40 minutes. All sessions are very tailored to you and your individual needs and how many sessions you need will be a decision made by you and your teacher.

In a session, the teacher will assess your muscle usage and highlight to you where muscles are being over or underused as you stand, walk, sit and even lie down. They will then suggest different and easier ways for you to move.

The lessons with your teacher then begin, as they demonstrate new ways of thinking about movement, and show you how it feels through guided, experiential activities.

The Alexander Technique empowers you for a lifetime – you may need top-up lessons, but the activities you are taught and the reprogramming this technique brings to your neuromuscular system will last you a lifetime. 

References

  1. Department of Health & Human Services. Alexander technique. Better Health Channel [cited 2024 Oct 9].
  2. History. The Society of Teachers of the Alexander Technique. [cited 2024 Oct 9].
  3. Neuromuscular system and diseases. healthdirect. August 2023. 
  4. Reddy PP, Reddy TP, Roig-Francoli J, Cone L, Sivan B, DeFoor WR, et al. The impact of the Alexander Technique on improving posture and surgical ergonomics during minimally invasive surgery: pilot study. The Journal of Urology; 2011 Aug 21. 
  5. Klein SD, Bayard C, Wolf U. The Alexander Technique and musicians: a systematic review of controlled trials. BMC Complementary and Alternative Medicine; 2014 Oct 24.
  6. The Alexander Technique in sports. Alexander Technique Running [cited 2024 Oct 9].
  7. Wenham A, Atkin K, Woodman J, Ballard K, MacPherson H. Self-efficacy and embodiment associated with Alexander Technique lessons or with acupuncture sessions: A longitudinal qualitative sub-study within the ATLAS trial. Complementary Therapies in Clinical Practice; 2018 Mar 15.
  8. Woodman JP, Moore NR. Evidence for the effectiveness of Alexander Technique lessons in medical and health-related conditions: a systematic review. International Journal of Clinical Practice; 2011 Dec 15.
  9. O’Neill MM, Anderson DI, Allen DD, Ross C, Hamel KA. Effects of Alexander Technique training experience on gait behavior in older adults. Journal of Bodywork and Movement Therapies; 2015 Jan 7.
  10. Cohen RG, Gurfinkel VS, Kwak E, Warden AC, Horak FB. Lighten up: Specific postural instructions affect axial rigidity and step initiation in patients with Parkinson’s disease. Neurorehabilitation and Neural Repair; 2015 Feb 9.
  11. Cacciatore TW, Gurfinkel VS, Horak FB, Cordo PJ, Ames KE. Increased dynamic regulation of postural tone through Alexander Technique training. Human Movement Science; 2010 Dec 24.
  12. Stress. The Society of Teachers of the Alexander Technique [cited 2024 Oct 9].

 

Frequently asked questions

The Alexander Technique is a hands-on experience taught by a qualified teacher. It involves a personalized approach to retraining habitual patterns by bringing awareness and conscious control to postural habits. Sessions are tailored to individual needs and typically last about 40 minutes after an initial hour-long assessment.

The Alexander Technique stands out by focusing on bringing conscious control to habitual patterns, redistributing muscle effort throughout the body. It aims to achieve a more even and balanced distribution of effort, fostering improved posture and movement with a personalized approach.

The initial assessment session for the Alexander Technique typically lasts about an hour. During this time, the teacher will evaluate your posture, movement patterns, and individual needs. This assessment helps in tailoring subsequent sessions to address specific areas that may benefit from improvement.

The number of recommended sessions in the Alexander Technique is highly individualized. You and your teacher collaboratively decide how many sessions you need based on your goals and progress. This personalized approach ensures that the technique is adapted to your specific needs and circumstances.

The primary goal of the Alexander Technique is to retrain habitual patterns by increasing awareness and conscious control of posture. This technique redistributes muscle effort throughout the body, promoting a more even and balanced distribution. The aim is to empower individuals to continue self-work and maintain these improvements throughout their lives.

Yes, the benefits of the Alexander Technique are designed to be applicable in everyday life. The technique aims to teach individuals how to maintain improved posture and movement on their own. It is a lifelong practice, empowering individuals with the skills and awareness needed to continue the self-work independently, promoting sustained well-being.

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