by Freedom in Action | Aug 21, 2018 | Articles
“It’s great! It helps me keep working” B.L. – middle manager
“It helps me to think more clearly” W.G. – senior public servant
“I can control stress levels. It’s an immediate stress management technique” M.T. – mother and consultant
What creates stress in us is the way we respond to a situation, not the situation itself. Stress involves a loss of poise. Our response to a stressful situation can disturb our own balance and distort our perceptions so that problems assume greater proportions and available time appears to shrink.
How to keep a level head
The Alexander Technique provides us with a way of being conscious of our reactions and choosing when, where and how to give expression to them without being at their mercy. This enhanced awareness can help us to choose to behave differently at the moment of response to a situation. It helps us to maintain distance and perspective on a situation.
Balance, posture, muscular tension and awareness
Relationships between balance, posture, muscular tension and awareness, aspects not usually recognised as interrelated, are taken into account in The Alexander Technique.
It embodies a three-pronged approach.
It works first through the muscular system by recognising that there is a primary control of muscular tension throughout the whole body. This obviates the necessity for the individual to come to relaxation and stillness by trying to progressively and laboriously relax every muscle in turn. Then, by understanding how to make use of the “primary control” of muscular tension and releasing physical tension, one frees energy and attention. Finally, practising the Alexander Technique involves schooling one’s attention. The discipline of this centering (in the central axis of the body) helps to keep attention in the here-and-now. Furthermore, centred body awareness cues us in to when we are going off balance. The Alexander Technique offers the possibility of control in process, rather than a palliative measure in dealing with stress build-up after the event.
“You translate everything, whether physical or mental or spiritual, into muscular tension” F.M. Alexander
“People are not disturbed by events, but by their reactions to events” Epictetus, 1st Century A.D. Rome.
© Michael Stenning
by Freedom in Action | Aug 21, 2018 | Articles
Desk height, screen height, chair height, seat-tilt, back-rest, arms, mouse left or right, “ergonomic” keyboard, wrist support, lumbar support ….
The variables go on and on. How do you get comfortable and stay functional and productive?
Lets start from the beginning …
If you can be comfortable, then you are more able to concentrate and be productive. Avoiding physical discomfort, also avoids a source of stress, since discomfort-tension demands energy and attention.
What makes it easy to sit comfortably in such a way that you remain functional and productive? We know that we operate best when we are relaxed yet alert, poised, ready for action, without being tense. Ergonomic considerations such as desk and screen height etc. flow perfectly logically when we understand how to remain easily upright, how to sit without strain or unnecessary effort.
Balance of the head is important.
Your head weighs about 5.5 kilograms. If it is habitually held too far back, or too far forward, there is an immediate demand for muscular compensation from the rest of your balancing processes. Compensation takes the form of tightening something somewhere else and the net effect is more effort and less ease. If you organise your chair, desk and screen height on the basis of this less-than-optimal balance, then you commit yourself to maintaining it. This strongly pre-disposes you to discomfort and possible injury.
Contact with the chair is also important.
Why do we slouch in a soft armchair or sofa? Why is it an effort to run in soft sand? Same reason. Our nervous system needs the information it gets from the surface we rest on, to switch on all the postural processes that straighten us out and hold us up. On a soft or shifting surface we do not get the quality of information that makes the job of being upright easy or sustainable.
A firm seat makes the job much easier.
Have you ever noticed how you sit up, at first at least, before you tire, when you sit on a hard bench or kitchen chair? If the seat of your chair is not very firm (more than 20mm padding) it may feel comfortable initially. However it will also contribute to your getting tired more quickly. It makes it more difficult to stay comfortable over about an hour. It makes doing your job harder.
So, how much energy are you putting into balancing on your chair, that is misplaced and actually makes being there harder than necessary? How much energy is going into keeping yourself still, and therefore making movement (breathing, keying, writing, reading, telephoning etc) more effortful than it need be? If you haven’t considered the balance of your head, or the firmness of your chair, it may be that you could achieve some major personal efficiency dividends. It could maker you fitter for the long haul.
Need more help?
Arrange a one-on-one consultation covering chair adjustment, the broader ergonomics of your workstation, and instruction in how to approach sitting comfortably upright. Click here.
© M Stenning, Canberra 1997
Enquire Now
by Freedom in Action | Aug 21, 2018 | Articles
We all know about the desirability of good posture, of flexibility, relaxation, and the absence of tension. Yet, despite the considerable attention given to the externals, ergonomic chairs, stretching exercises, “correct” posture, stress management techniques, etc., we are still tense and uncomfortable in our bodies, susceptible to stress, and often suffer miscellaneous aches and pains. The statistics make very clear that the “externally applied” measures do not work for everybody.
How much is strain costing you?
What is needed is a method of self-management which gives us the self-knowledge we need in order to implement our good intentions. The Alexander Technique is such a method. It is simple, effective and it is used all over the world. The Alexander Technique allows you to optimise the way that you perform or function. It provides ground rules for reducing the risk of injury or stress-related problems. About 100 years ago, Alexander introduced the idea that the way you use yourself affects the way that you function – Use affects Functioning . He demonstrated that there are basically two ways of using yourself; either your tendency over time is to contract, shortening and tightening; or, it is to release and expand. Some of us have occasional glimpses of the latter as when, for example, everything goes right on the tennis court, always being seemingly in the right place and with plenty of time to hit the ball; or that perfectly balanced, flowing ski run; or doing the perfect interview. Yet how often do we experience this “on form” quality in everyday life?
Most of us are more familiar with the weight, effort and discomfort of the “contracting” tendency. In sitting, for example, we all know the daily yo-yo between slouching and “sitting up straight”. The endless attempts to get the posture “right” need to go on because they don’t change the underlying conditions. Our co-ordination, that pattern of muscular pulls which is peculiarly ours, is in place whether slouching or “holding ourselves up”, driving a car or driving a computer. It is what we use to support ourselves against the ever present pull of gravity. It forms the basis of the “How” of everything that we do, including “sitting up straight” or the performance of exercises or even relaxing. Our pattern of muscular pulls provides our posture and our overall orientation in the way that we respond to our world. It is a suit of clothes which we never take off; it is there all the time and if we are aware of it at all, we tend to take it for granted, as a fixed given, even when it hurts or malfunctions in some other way.
Simply knowing just what your co-ordination consists of, why it is, for example, that you are not falling over as you read these words, can be a tremendous tool in the on-going business of taking care of yourself and avoiding problems.
The rule of habit
If somebody suggested that you should daily practice tightening your neck and shoulders, say, 200 times, you would think their advice misguided. Yet half an hour with an Alexander teacher may reveal that this may be almost exactly what you do, albeit unconsciously. The teacher’s role is to make you aware of the subtle, and sometimes not-so-subtle, habits of contraction whose effects, multiplied by days and months and years, make themselves felt sooner or later. Tightening up, slouching down or any of a thousand variations on a theme of compression and distortion, predispose us to a host of musculo-skeletal ailments. They also constitute a “pre-stressing” of yourself, so that margins for coping with the day-to-day external stresses are narrower. They are almost always implicated in any sort of overuse injury. Becoming aware of what your familiar “norm” consists of, discovering previously unnoticed “holding patterns”, provides a choice and a way out of the monkey-trap of habit.
A desk-bound worker is highly likely to be placing demands on their arms and shoulders. But how much are they tightening elsewhere at the same time? Are they, for example, tightening their legs in such a way that their lower back is obliged to clench, thus affecting support and strength for the arms and shoulders? Might they be tightening around the ribcage, constricting the breathing and similarly unintentionally withdrawing support and strength from the shoulders and arms? Are they holding their head off-balance and then requiring compensatory tension elsewhere, or even using some muscles to pull it down whilst trying to “sit up straight”? Exhausting stuff! Sound silly? It is silly. It is also a tremendous waste of effort and a virtually guaranteed route to injury.
The Alexander Technique can add another dimension to our understanding of how we work. By paying attention to the small but significant things which you can influence right now, you bring the bigger picture and the longer-term picture under control. Learning greater control of that inner, muscular environment provides an on-going tool for life. Improving your use of yourself, raising the standard of your “norm”, your pattern of muscular pulls, can allow injuries a chance to heal and prevent their recurrence.
© M Stenning, Canberra 1997
Recent Comments