Alexander Technique Exercises

Named after its creator, F.M. Alexander, the Alexander Technique is a method or way of learning that teaches people how to release unnecessary tension. The method focuses on balance, ease of movement and coordination, which can be applied to such daily activities as sitting, lying down, walking or lifting. The philosophy that governs the Alexander method is that at the center of our pain and discomfort is a pattern of habitually tightening of our muscles, mainly in the back, shoulders and neck. A person may be unaware of the undue stress he is creating with his poor habits; therefore, the practices focus on mind-body awareness, observation and relaxation.

Relax Your Back

In the book "How You Stand, How You Move, How You Live: Learning the Alexander Technique to Explore Your Mind-Body Connection and Achieve Self-Mastery," author Missy Vineyard states that, in order to restore skilled coordination, you must first effectively rest your muscles. To begin, lie on your back on a padded but firm surface. Bend your elbows by your sides and place your hands on your ribs. Bend your knees and place your feet a comfortable distance apart. Place a few books under your head so that your neck is supported without flattening the normal neck curvature. This resting position is used to reduce compression on joints and disks and to improve circulation and breathing. In the Alexander method, you are encouraged to assume this resting position frequently throughout the day for short periods.

Sit Poised

The Alexander Technique is ideally a series of interactive lessons with a trained practitioner who observes your posture and makes hands-on adjustments. On your own, you may want to sit in front of a mirror to observe your spinal alignment and posture so you can self-correct using Alexander methods. Sit in a chair with your knees lightly poised just above your feet. Sit up tall so that your spine feels lengthened. Pay special attention to the placement of your legs. Do not cross your ankles or tuck your lower legs underneath your chair. Your head should be centered perfectly between your shoulders so that there is no tension in any of the muscles in your neck and upper back. Practice leaning forward and backward in your chair, hinging from your hip joints without changing your head's relationship to your spine.

Standing

To learn to stand in a balanced state, the Alexander method emphasizes the relationship between your head and neck. Allow your head to balance lightly on top of your spine. Stand facing a mirror with your feet pointing straight ahead. Relax your shoulders so that you are not holding them up or down. Visually, your shoulders should run horizontal to your collarbone. Find your center of balance by tilting forward and backward slightly, hinging from the ankles only. Your balanced state will be somewhere in the middle, when you sense no tenseness in the front or the back of the ankles. At this point, the muscles in your legs should feel relaxed, as opposed to contracted, and all excess tension should mentally and physically melt away to the point that standing becomes a state of balance and rest.