Correct Poor Posture Forever By Using The “Alexander Technique”

The Alexander technique came about as a result of one man's effort to heal himself. Frederick M. Alexander, pioneer of the Alexander technique, depended on one of the oldest human tools, plain self-observation, to develop his bodywork system.

Frederick M. Alexander was born in 1869 in Australia. An actor, while performing on stage one night, he lost his voice. He periodically suffered additional episodes of voice loss on stage, and the problem threatened to end his acting career. Visits to physicians resulted in prescriptions for rest and medications, but these did not solve the problem.

Alexander began to examine himself in a mirror. He noticed that every time he practices his roles he tends to lower his head and tense the muscles in his neck, which he concluded led to strained vocal cords. Over several years of observation and effort, he corrected these postural habits, and his problem cleared up. He began to help others with posture or movement problems, eventually moving to London and starting a program to teach his methods. He ran that program until his death in 1955.

Alexander developed techniques to change the way his body moved when engaged in everyday activities such as standing, sitting, walking, and speaking. His technique promises those who study in increased relaxation, a greater sense of well-being, and better overall body function.

The goal of the Alexander technique is to correct bad habits of posture and movement that, over time, can lead to poor posture, excessive muscle and body strain and tension, and inefficient ways of moving. The method usually is taught one on one, but group classes are also held. The class usually lasts between thirty to forty-five minutes, where students go through several different types of exercises. The teacher may have the student go through everyday activities such as walking or sitting. As the student sits, for example, the teacher gently uses his hands to move parts of the body that are strained or tense in order to begin teaching the student how to sit properly.

The teacher also gives verbal directions about how to relax and properly align parts of the body. Students may spend part or all of a class lying down, as the teacher continues the process of giving directions and redirecting muscles with his hands. Students are asked to keep the exercises in mind outside of class.

There are no set number of lessons required to complete the training. Students may study until they feel that they have learned what they need to know. The Alexander technique is particularly popular with actors, dancers, and musicians, and classes are often taught at performing arts schools. Certified teachers complete a 1,600-hour training program over a three-year period.

The Alexander technique promises to correct habits of poor posture and movement that can lead to muscle strain, pain, and body imbalance. The technique is used by healthy people as well as by those suffering from muscular and skeletal strain, tension, or chronic pain induced by problems with posture or movement. For those in pain, the technique can help alleviate muscular strain and tension that cause or exacerbate this pain. For the healthy, it can improve awareness of the body and enhance efficiency of movement and posture.

The Alexander technique also promises to improve physical coordination, increase well-being, and promote relaxation. The goal is to teach the correct way to move the whole body, not to work with one area or part of the body. In the process of learning how to move correctly, pain alleviation is achieved.

Alexander believed that optimal alignment of the head, neck, torso and spine exists when posture and movement are correct. In this alignment, the head rests comfortably at the top of the spine, and the spine is neither compressed nor incorrectly curved. When the body is perfectly aligned, the muscles are relaxed and ready for movement.

Alexander and his current followers believe that his exercises, when properly practiced, enable students to unlearn those habits of movement and posture that cause difficulty, and to learn proper posture and movement that put the body back into alignment. He believed that bad habits develop very slowly, starting in childhood, so they often go unnoticed until later in life.

The Alexander technique has prospered in terms of its spread and the number of teachers and students it attracts. However, its claims have not been validated through research. Those who are curious about it or want to see whether it will relieve muscular pain or tension may want to try it. The technique is gentle and not likely to cause harm. However, people with chronic muscular pain or joint difficulties should consult with their healthcare advisor to make certain that it will not interfere with any treatment or worsen a condition.