by Freedom in Action | Aug 2, 2018 | Articles
The connections and interdependence of parts related to the voice are complex and multi-layered. The larynx is suspended from the skull in a cat’s cradle of muscle and ligament. Thus head balance may affect the larynx, while the skull finds a balance on top of the occipital condyles, potentially affected by a multiplicity of forces: The collar bones are attached to the back of the skull (via sternocleidomastoid) and also to the ribs which in turn can be pulled upon prodigiously from below, indirectly pulling on the skull and also influencing the action of the diaphragm via the ribs. This again implicates head balance and the relationship of head and trunk. The tongue, attached to the hyoid bone, is also influenced by this relationship, as is the jaw. Even the way the shoulders rest (or not) upon the ribs again influences the neck, and the balance of the skull, which directly affects the suspension of the larynx as well as the responsiveness of the ribs to the need for air. Any particular part exists as an element in a complex ecology of balance and coordination. It is easy for things to go wrong.
How to take care of this complexity? How to know where to start?
From the outside it may all look like “posture”. But posture also relates to balance and to muscular tension. Everyone has an idea of “good posture” but usually admit that they don’t maintain it. Posture itself is judged from the inside, highly subjectively. We hold ourselves and move in ways that can be highly idiosyncratic, yet they feel completely “normal”. “Normal” may include regular pain, accepted as “normal”, breathing restrictions which go unnoticed because they are “normal”, postural issues – “that’s just the way I stand…”, even hoarseness and loss of voice under certain circumstances. Again a question: how can I get perspective on my “normal”?
The Alexander Technique is often associated with posture, but it is often forgotten that it all started with F M Alexander’s vocal difficulties. His teaching career began in the 1890’s with actors who had seen and heard Alexander on stage, wanting to improve their vocal production and breathing. Then they began to notice other, unexpected benefits.
If we do not misuse what we have, it tends to work fine. Misuse (of ourselves) can make the difference between a performer with vocal limitations or even damage, and one without. What Alexander discovered was how to regain the simplicity and uncomplicatedness in “posture” that we had as infants. Posture is perhaps an inadequate term, since we are talking about attitude of our bodies and relationships between parts of bodies as we move through our day. It can be useful to think about this in terms of how we support ourselves against gravity, as we move through all of our activities. We each develop a characteristic way of moving and supporting ourselves against gravity. We tend to acquire layers of misuse over the years, unconsciously creating interference with what is easy and natural. It can be seen in our posture, how we move, how we breathe and even how we sound. It can levy a hidden strain on everything we do and create apparent limits to good technique in any activity.
It is recognised that “good posture” is a good idea and that posture affects breathing and sound. What is not so deeply understood is the relationship between postural support, breathing and movement. The Alexander Technique of neuro-muscular re-education gives us a sophisticated means of unravelling and re-connecting these; gradually acquiring our maximum height with a minimum of effort (no effortful “standing up straight”), which allows us to move freely and allows our breathing to be entirely responsive to the demands placed on it (rather than being something separate or special that we do). Under these circumstances of easy length and space with the absence of unnecessary tension, freedom and support for the vocal apparatus is a natural and inevitable part of the package.
The Alexander Technique is taught in leading Performing Arts institutions around the world as a way of both cultivating vocal skills and of ongoing care of the professional voice. Singers and actors as diverse as Emma Kirkby, Sting, Paul McCartney, Hugh Jackman, Judi Dench and Mara have found that lessons in the Alexander Technique have helped them either to recover from vocal difficulties or else to maintain their performing edge.
The Alexander Technique provides a basis in good (body-)use, ie integrated whole-body coordination, to encourage a system that does not get in its own way, allowing the possibility to better acquire or use vocal skills. It is a proven basis for vocal health in everyday life and for care of the professional voice.
The Australian Society of Teachers of the Alexander Technique (AUSTAT) is the largest professional organization of teachers of the Alexander Technique in Australia. AUSTAT-certified teachers have completed a minimum three-year full-time training. Email: [email protected] Phone: 1300 788 540
Michael Stenning, [email protected]
© Canberra 2013
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by Freedom in Action | Jul 3, 2018 | Case studies
I want to talk to you about graceful ageing, and active, healthy living.
Applying good form to exercise and sport makes it fun and more enjoyable, and you can keep getting better. The AT helps you to do stuff better. I have been giving Alexander lessons to a man in his fifties called Nigel, a long-time practitioner of various Martial Arts. He is very strong and centred, but was having a few hip pain issues. These have fallen away as he has learnt to reorient and redirect unnecessary tension into poise, ease and grace. In his lessons, we worked on his becoming aware of the subtle bracing around his hips as he adopted his basic pose. As he paid attention to reducing this bracing, his Tai Chi became even smoother. He is physically more comfortable than he was. Best of all, the principles which he has learnt can be applied to any of the everyday things we all do. Nigel’s hip-bracing habit is a common one, acquired in the quest for grounded stability, and arises as a confusion between groundedness and downward-pulling tension.
Rachel, also in her fifties, visits the gym regularly to do circuits, weights and stretching. By paying attention to her breathing, and by approaching both the strength work and the stretches a little more gently, she found she was looser, less sore, yet still getting all the aerobic and strength benefits of her workouts.
Michael is in his mid-50’s, and had an absolute ball competing in a 42 km XC ski race at Fall’s Ck in August. He did a personal best and moved up the comparative rankings from previous years. Training is important, but even more important is good form – ie well-coordinated movement. (You should expect nothing less from a teacher of the Alexander Technique!)
The underlying theme here in Alexanderspeak is “Good Use”. The Alexander Technique gives us a generic definition of good form, and the means to acquire it. The AT is there to apply anywhere, doing anything. Applying good form in everyday living reduces unnecessary strain and it looks better! It helps you to live better for longer.
by Freedom in Action | Jul 3, 2018 | Case studies
John G, a senior public servant in his 50’s, had chronic back pain. He had been to his GP, an orthopedic specialist, two physiotherapists and a Chinese-trained doctor. A cat scan had revealed two prolapsed discs. John had been particularly diligent with an exercise/stretching program, and with trying hard to maintain “good posture”. While previous treatments had resulted in some improvement, particularly in regard to flexibility, there was still lots of low back and hip pain; on walking, sitting or standing, in each case within minutes. As it turned out, a great deal of John’s pain stemmed from the excessive effort required to maintain his overly rigid “good posture”. John’s concept of “correct posture” involved lots of tension and rigidity.
Initially the Technique brought: (1) release from pain, and (2) a feeling of well being. John also noticed a looseness/freedom in the limbs which was new. John learned how to be upright (i.e. good posture) without excessive tension or “holding up”. This meant he was in less pain, and movement was freer.
There was a positive reaction from others to both his general well being and the fact that his posture had so clearly improved. “I now play tennis 2-3 times a week and ride my bike – these are activities which I haven’t done for 10 years, which I had been told I would never be able to do again. I couldn’t contemplate being able to do these activities even 3 months ago.”
by Freedom in Action | Jul 3, 2018 | Case studies
Forty-six year-old Debra C started Alexander Technique lessons to see if it would help her chronic neck pain. She had bulging discs in her neck, and tenosynovitis extending back over three years.
Debra learned to make links between her (controllable) habits of use of herself, and the functioning which they affect. She was able to progressively reduce the vice-like grip her muscles had held on her neck, allowing it to find a less strained position. Neck pain, a constant companion for the preceding 3 years, gradually disappeared. Her arms became significantly less painful. She was able to sit comfortably for longer and able to write more freely. An unexpected further benefit was a very noticeable increase in energy, as she learned to not invest energy in unproductive and pain-inducing tension.
by Freedom in Action | Jul 3, 2018 | Case studies
Jackie M, a 47 year-old pharmacist, started Alexander Technique lessons hoping to reduce pain levels, especially in her neck. She had suffered from rheumatoid arthritis for 10 years. She found that she was indeed able to influence her pain levels and to be more comfortable in everyday life, as well as learning a procedure to help her when things were particularly bad. Of course, the Alexander Technique did not address the rheumatoid arthritis, but it helped Jackie to cope better. It helped Jackie to recognize where she had more power and control over her situation than she had thought. Jackie found there was scope for applying her lessons in all the activities of everyday life, with valuable pain-reducing results. Her back improved generally, particularly her neck and lower back.
An intelligent woman, Jackie had been doing her best to manage her condition, including paying attention to her posture. Like John and also Debra, her understanding of what good posture consisted of, how to achieve it and how to maintain it, were all based on a series of common but potentially dangerous misconceptions. Their Alexander Technique teachers were able to gradually correct these.
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