Alexander Technique for Personal TrainersAn Alternative View of Posture

ByLeland VallCertified Alexander Technique Instructor New York, NYwww.freeyourneck.comThere has been growing interest in the Alexander Technique since a British Medical Journal studynoted 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 posturalideas are transferred to daily life and movement because they seem stiff and confining. TheAlexander Technique is different because instead of static positional relationships such as the plumbline, or holding the shoulders in a certain position, it describes proper posture as a release of tensionleading 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 aroundthem, this is what the Alexander Technique seeks to impart. Fans of the Alexander Technique reportmore efficient movement, improved breathing and vocal production, greater strength, and a feelingof 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 existedunder the radar, it has long been popular with classically trained performing artists and manyconservatories offer Alexander classes. The number of certified Alexander teachers and their clientshas also continued to grow. Today, certified Alexander teachers can be found across the UnitedStates.©2009 Leland Vallwww.freeyourneck.com1 of 3

©Leland Vall

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 Techniqueestablish oppositional relationships within their bodies by learning to avoid the excess tension thattends to draw the body inward.As shown in the above image on the left, poor posture is exemplified by a retraction of the head intothe body, which tends to push the upper torso forward and down. In improved posture, the headreleases forward and up, giving room for the torso to expand backward and upward in opposition tothe head and legs. It is important to note that these are not positions, but rather a release of excesstension that allows for internal dynamic relationships similar to the wave image on the right. It isalso important to understand that the Alexander Technique is not a set of movements, but a generalconcept about posture and movement.©2009 Leland Vallwww.freeyourneck.com2 of 3

Dynamic OppositionalRelationships As a Wave

In poor posture, the head is pulleddown and back, pushing the torsodown and forward. In improved posture, the head releases forwardand up, giving room to the torsoand creating a dynamicoppositional relationship that issimilar to the wave.

Dynamic OppositionalRelationships As a Spring

The Alexander Technique suggests that proper posture also resembles a compression spring.Like the archer’s bow, the oppositionalrelationships remain the same during movementno matter the direction of the movement. If youthink of the body as a spring, or a set of springs,the bending figure could be moving up or down.