Alexander Technique for Personal Trainers

Alexander Technique for Personal Trainers An Alternative View of Posture By Leland Vall Certified Alexander Technique Instructor New York, NY www.freeyourneck.com There has been growing interest in the Alexander Technique since a British Medical Journal study noted its effectiveness for long term back pain relief (bmj.com/cgi/content/full/337/aug19_2/a884). Some of your clients may ask you about the Alexander Technique and this article should give you a basic understanding as well as help you answer their questions. An Alternative View of Posture All personal trainers have seen the plumb line image of perfect posture and also know the proper forms for safe and effective training. However, there is less confidence about how these postural ideas are transferred to daily life and movement because they seem stiff and confining. The Alexander Technique is different because instead of static positional relationships such as the plumb line, or holding the shoulders in a certain position, it describes proper posture as a release of tension leading to dynamic oppositional relationships between parts of the body. Think of the springiness of a great athlete, or the ease and openness of a very attractive person who seems fill the space around them, this is what the Alexander Technique seeks to impart. Fans of the Alexander Technique report more efficient movement, improved breathing and vocal production, greater strength, and a feeling of ease and lightness. Background The Alexander Technique was developed over 100 years ago by an Australian actor named F.M. Alexander (1869-1954). He developed his method after theorizing that poor postural habits of excess tension caused him to lose his voice on stage. Although his technique has mostly existed under the radar, it has long been popular with classically trained performing artists and many conservatories offer Alexander classes. The number of certified Alexander teachers and their clients has also continued to grow. Today, certified Alexander teachers can be found across the United States.

©2009 Leland Vall

www.freeyourneck.com

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The Alexander Theory Instead of defining proper posture with static angles and positional relationships, the Alexander Technique defines proper posture as a quality of dynamic oppositional relationships within the body, similar to a compression spring or an ocean wave. Instead of holding parts of the body in a position, such as holding the shoulders back or tightening the stomach, students of the Alexander Technique establish oppositional relationships within their bodies by learning to avoid the excess tension that tends to draw the body inward. Dynamic Oppositional Relationships As a Wave In poor posture, the head is pulled down and back, pushing the torso down and forward. In improved posture, the head releases forward and up, giving room to the torso and creating a dynamic oppositional relationship that is similar to the wave.

Worse

Better

As shown in the above image on the left, poor posture is exemplified by a retraction of the head into the body, which tends to push the upper torso forward and down. In improved posture, the head releases forward and up, giving room for the torso to expand backward and upward in opposition to the head and legs. It is important to note that these are not positions, but rather a release of excess tension that allows for internal dynamic relationships similar to the wave image on the right. It is also important to understand that the Alexander Technique is not a set of movements, but a general concept about posture and movement.

Dynamic Oppositional Relationships As a Spring The Alexander Technique suggests that proper posture also resembles a compression spring. Like the archer’s bow, the oppositional relationships remain the same during movement no matter the direction of the movement. If you think of the body as a spring, or a set of springs, the bending figure could be moving up or down.

©Leland Vall

©2009 Leland Vall

www.freeyourneck.com

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The image above shows how the body can be compared to a compression spring like the archer’s bow. No matter how much the spring is compressed, it remains in opposition to itself and always seeks to expand. In proper bending, the body works similarly to the bow and the dynamic oppositional relationships are maintained throughout the movement. The diagram can be compared to the images below.

Dynamic Oppositional Relationships in Movement Instead of looking at these images as positions, look at how the image on the right looks more like a compression spring or a wave in motion than the image on the left.

Worse Body parts pulled together.

Better Body parts in opposition to each other.

Learning the Alexander Technique The Alexander Technique is a mind/body awareness skill. It is not an exercise and, although it can enhance fitness training, it does not replace it. During a lesson, the instructor uses their hands to gently guide the student through simple movements. It takes from 10-30 private lessons to gain a useful understanding of the Alexander Technique. After each lesson, students usually feel lighter and freer in their movement. It is the student’s responsibility to apply the lessons to their daily life. Over time the old way of moving begins to feel uncomfortable and the improvement becomes permanent. Certification to become and Alexander Teacher is quite involved and requires the completion of a three year, 1600 hour course. Contact the American Society for

Alexander teacher Leland Vall with personal trainer Luis Baez.

the Alexander Technique for more information and to find a teacher in your area. www.amsat.org

Leland Vall is an AmSAT certified Alexander Technique teacher in New York City. He has taught Alexander at Chelsea Pier Sports Center and is the author of The Secret to Using Your Body.

©2009 Leland Vall

www.freeyourneck.com

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