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what is it?
The Alexander technique is a way of improving how we use our body so that we carry out everyday activities — even movements as simple as turning off a tap — with minimum strain.
As children, most of us move with natural grace but we develop bad habits as we grow older, slouching, hunching our shoulders, carrying things awkwardly and repeatedly tightening muscles unnecessarily or putting excessive effort into simple actions. Much of this behaviour is unconscious. Students of the Alexander technique are taught to become aware of what their body is actually doing and then relearn the most basic movements of sitting or standing.
The Alexander technique was developed by an Australian actor, Frederick Matthias Alexander (1869-1955), when his voice became strained. As he watched himself speak in a mirror he noticed that his back arched and the muscles in his arms, legs and throat tensed. His voice improved when he taught himself to overcome these reactions and he went on to found the first training school for teachers of the Alexander technique in London in 1931.
what it's supposed to do
Although the Alexander technique doesn't aim to treat specific disorders and many people learn it simply for personal development, others come with physical problems: back, neck and shoulder pain, repetitive strain injury, stress, voice or breathing complaints. Because improved posture helps all aspects of the whole individual, even psychological and emotional, learning the technique may help depression or chronic fatigue as part of a holistic approach that could include conventional psychiatric treatment.
what happens
The Alexander technique can be learnt at any age and is usually taught on a one-to-one basis. At the first lesson you'll be asked to move about while the teacher assesses your posture. In order to help you experience what optimum body posture is like, you may lie on a treatment couch while the teacher makes a series of adjustments to align your body and then helps you to your feet. People often say they feel two feet taller.
Students learn to follow Alexander's directions at all times: 'Free the neck; let the head go forward and upward; let the back lengthen and widen.'
Lessons usually last 30-45 minutes and a course consists of 15-30 sessions, depending on how quickly you learn and how often you can attend — twice a week is ideal. It can be hard work at first, but with practice becomes second nature.
what's the evidence?
Benefits of the Alexander technique are well documented although very few scientific studies have been carried out. It is taught in music and drama colleges worldwide because of its positive influences on coordination, and sportspeople use it to hone awareness of activity. A 1992 study in Chest showed it may improve breathing and respiratory function in healthy adults, and a pilot study at the University of Westminster, reported in Complementary Therapies in Nursing and Midwifery in 2001, suggests it may help coordination in people with Parkinson's disease.
precautions
Go to the safety first section of 'before you start' for some general precautions to take into account when considering a complementary therapy.
- Consult a doctor if you have symptoms of disease.
- Inform the Alexander technique teacher of any medical conditions you may have.
how to find a practitioner
The Alexander technique is an unregulated profession which means that anyone can call themselves an Alexander technique teacher and set up a training school or college. Ask your teacher if they belong to a professional association.
» help and info
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(July 2002)
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