The Christ Followers New Clothes by Morgan Young by Phyllis VanAndel

7 SIMPLE STEPS FOR

REDUCING TENSION AND

MOVING EASIER s r r e e l l h i c a M e a T r a e u S q i d n n h a c e r e T l l i r e d M n a c i x r e l E A y d B e i f i t r e C T A AmS Page of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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CONGRATULATIONS! You are now on your way to moving better and feeling better! Whether you are struggling with tension, injuries, aches and pains, or just want to continue feeling as good as you currently do, by reading and applying the steps of this report, you CAN make the changes you desire! This report describes some of the principles of the Alexander Technique and our methods of teaching it. The steps laid out are a means for initiating the changes necessary for improving how you move. This report is not intended as a replacement for Alexander Technique lessons, but can help you begin to identify some patterns of tension that effect how you move and feel. It also gives you a chance to explore some of the principles of the Alexander Technique on your own. Some of the steps described take patience, self-awareness and commitment. All change takes time… long-lasting change takes repetition. So, we encourage that you seek out an Alexander Technique teacher in your area for further help. We hope this report inspires you, and gives you ideas and insight into how you move and feel. We welcome your feedback and your stories of success. Please write to us with your comments, at info@millerAT.com. As a part of this free report you will be receiving our monthly email newsletter, “Move Better, Feel Better” which contains interesting articles, helpful tips, resources and upcoming events. Your email will never be given to a third party and you may unsubscribe at any time. Please do not hit the spam button, rather, click on the unsubscribe link at the bottom of the newsletter. We wish you all the best on your journey! Gratefully,

Eric Miller & Sara Miller P.S. For more information about the Alexander Technique, our teaching practice, classes and workshops, visit www.millerAT.com.

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STEP 1:

Remove the Emergency Brake

Imagine that for one straight week you drove your car with its emergency brake on. Every time your foot touched the gas, the car had to work against the force of its own brakes. How soon would your car start showing signs of problems? One day? Three days? After seven days would your car still run fine? Probably not! Did you know that most people are driving their body around day after day with their emergency brake on? It is no wonder why back pain, repetitive strain injuries, knee problems and daily aches are so prevalent. Chronically tight muscles work just like brakes, demanding that we work ever harder to move. Try this simple experiment and see what happens. Pull your shoulders back and down (like a military stance). Now, continuing to keep your shoulders down, reach your arms straight above your head. Was it difficult to extend your arms? Now, stop pulling your shoulder back and down and extend your arms up. Was that any easier? When our muscles are tight, they interfere with our natural range of motion. We, therefore need to work even harder to move; just like the car with its emergency brake on. When muscles become habitually tightened, they begin to effect our posture, balance and coordination. Nerve compression, joint dislocation, inflammation and pain are all signs that, just like the car, your body is braking down and needs some help. However, these problems are not as simply addressed as getting a new brake job. We must learn to remove the brakes and take away the additional muscular activity that is causing our body to work so hard. Below is a simple activity for removing your “emergency brake”. Place a book on the floor. Standing in front of the book, bend down and pick it up. As you do this activity, observe how much effort you are using to bend down and stand up again. (Give it a number from 1 to 10, 10 being the most effort, 1 the least.) After you have given the activity an effort value, drop the book and do it again, but this time don’t immediately bend to pick up the book. Stand for a Page 3 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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moment, pausing before you bend. Think to yourself, “I am not going to rush and pick up the book.” Repeat this thought several times. You may notice a release in your legs and back and a calming sense of your mind. Next, think to yourself, “I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and widen, and my legs to easily fold.” Repeat this thought several times and than slowly bend to pick up the book. Continue to observe how much effort you are using. If the movement begins to feel difficult as you are bending, pause where you are and repeat again, “I am not going to rush and pick up the book. I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and widen, and my legs to easily fold.”, then continue bending. After you have picked up the book a second time, give the activity an effort value from 1 to 10. Is the value different than the first time you picked up the book? Continue with this activity, pausing, and thinking as you go. Observe other details of this activity, such as how much effort you’re using to hold the book in your hand. Apply the same process and see if your effort value changes. This simple process of observing, pausing, and thinking can help you to evaluate if your emergency brake is on. Try it with an activity that you do each day, such as getting in to/out of the car, brushing your teeth, washing the dishes, blow drying your hair, shaving, etc. Link up this process with the activity; so that each time you do the activity, you follow this process. As time goes on, apply the process to more and more of your daily activities. Start today and you will be well on your way to removing your emergency brake.

STEP 2:

Find Your Joints

Do you know where your hip joints are? What about where your head sits on your neck? Ask the average adult and you are likely to get the wrong answer. Many people do not accurately understand how the human body (their body) is structured; and just as an incorrect map does not get us where we want to go, an incorrect concept of our body, often results in an equally incorrect use of it. Here are some simple clarifications of a few commonly Page 4 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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“misplaced” joints. Head/Neck Joint: Take you right hand and place your palm on the back of your head so that it spreads across your hair line. You will feel the hardness of your skull on the pinky side of your hand, and the softness of your neck on the thumb side of your hand. Next, place the fingers of your left hand on your Adams Apple. Take a moment to get a sense of the 3 dimensional nature of your neck. Imagine sliding the fingers of your left hand up the front of your neck to a point that is exactly opposite of your right hand. This is where your head sits on your neck. Yes, that high!!! You can also imagine this joint as being level with your cheek bones, and deep inside your inner ear. The common misconception is that our jaw as part of our head, and so our skull must sit on our neck somewhere near our chin. This erroneous belief often causes us to stiffen the top several vertebrae of the spine. In fact, the jaw, as well as the bone that the upper teeth fit into (maxilla), hangs down in front of our spine. Now that you have located your head/neck joint, nod your head “yes” and get a sense of the true length of your spine. Also try shaking your head “no” and getting a sense of how high up the rotation of your spine begins. Shoulder Joint: Using your right hand, reach across your chest and place your palm on your left shoulder where the collar of a T-shirt would sit. Let your finger rest on the back of you and hang toward the ground. Using the fingers of your right hand, lightly press on the back side of your shoulder, feeling for a long bone that runs slightly parallel to the floor. It will be approximately where your fingers are if your palm is on your trapezius muscle (a.k.a. The place many people say feels tight). Follow your fingers along this bone on your back toward the rounded “cap” area of your shoulder. You may feel a point where the bone seems to have a hard end point or stops, and you will feel the muscle of your shoulder (deltoid). Keeping your hand there, place the index finger of your right hand just under the end of the long bone you are touching, and place your thumb Page 5 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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on the front of your shoulder, exactly opposite of your index finger. (You will have a clamp like grip on your shoulder.) The top of your arm (head of the upper arm bone sits just below your fingers. The common misconception is that our arm is attached to our ribs several inches in from that point. When in fact, our arm hangs down from a collection of bones called the shoulder girdle, similar to the shoulder pad that a football player wears. Now that you have found your shoulder joint, gently swing your arm front and back and then side to side, feeling how your arms swing from underneath the fingers of your right hand. Most arm movements where the arm is not raised above 90 degrees occur at this shoulder joint. Hip Joint: Stand up and thrust your right hip out to the right side (as though you were holding a toddler on your right hip, or bumping hips with someone on a dance floor). Starting at your waist line, use the fingers of your right hand to walk your fingers down the outside seam of your pants, feeling for a hard bone that is slightly above the level of your pubic bone. This is your greater trochanter, the most outside part of your upper leg. Imagine a place half way between your pubic bone and greater trochanter. That is where your hip joint is. The common misconception is that our legs are attached further up toward our belly. This erroneous belief can cause a number of other misconceptions. For example, that when sitting, we are sitting on our legs; or that we bend from a joint at our waist line; or that our pelvis is part of our legs. You can not actually feel your hip joint (it is very deep). So, instead on each leg, place your fingers on your bumpy greater trochanter that you just found. Now, sit down and stand up several times. Do you feel this area moving? When walking, sitting, bending or moving the leg we are bending from a hip joint that is much lower than we often think of it. When you sit you may feel like you are sticking your rear end out. That is fine! What you feel is that you are bending your hips to sit, rather than bending at your waist to sit. As a result, your spine is able to lengthen.

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STEP 3:

Quiet Your Mind

Have you ever felt overwhelmed with how much you need to accomplish? Do you ever feel stressed out when thinking of the demands awaiting you? Have you ever been frustrated when your mind continues to run over a recent event again and again; like a skipping record repeating the same line in a song? These are common feelings and experiences that many people believe to be a necessary part of life. The common thinking is that we must get worked up, and harried in order to accomplish our ever lengthening “to-do list”. Or that we must continue to replay past stressful events or possible catastrophes in an effort to manage and plan for the future. But what most of us don't realize is that these feelings and experiences merely magnify the state that we are already in. We become more overwhelmed, more stressed, more frustrated. When one has a busy day they often have an ongoing inner dialogue; “Today’s going to be crazy! I don’t know how I am going to get everything done! I have the meeting and then a project deadline. . .” and on and on they go. After a stressful event, one may think, “I can’t believe that my boss put me on the spot like that. What was I suppose to do. I felt like such a fool in front of my co-workers! . . .” and on and on. Sound familiar? We’ve all done it. When these thoughts race through our mind the body is physiologically effected. Heart rate, adrenaline and cortisol increase, digestion slows, blood flow to the extremities is shunted, mental focus and clarity diminish, creativity decreases, and overreaction, lack of patience and frustration are common outcomes. We are in what is called a “fight or flight response”; an automatic response that occurs when threat or danger is perceived. This response is a function of lower brain centers and prepares the body to either run, attack or submit to the danger. However, the danger is just a busy day, a past event, or a possible outcome; and these automatic responses diminish our efficiency, productivity and clarity of mind. This is why when we “have a lot to do” we never seem to have enough time; our body and mind are just too busy attending to the myriad of dangers it perceives we are experiencing. Do we need to get “revved up” to make it through a busy day? Do we need to continually run over the mental “to do lists”, possible outcomes, the “did happen”, “could happen”, “will happen” Page 7 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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thoughts that often fill our mind from day to day? The answer is no. There is a time and a place for planning and managing; and occasionally stress is okay in short bursts. But over the long term, it has adverse effects, such as pain, illness and fatigue. Below is a simple activity for listening to and quieting down your inner dialogue. Lie in constructive rest/semi supine (see step #5). Take a few moments to just lie there. Begin to notice your inner dialogue. What is going on in your mind? Are you thinking about what you have to do later today? Are you thinking about a past event? Are you wondering what you are supposed to be noticing? Are you wondering, “I don’t understand this activity. I’m not thinking of anything!”? Well, even wondering about this activity is part of your inner dialogue. Now that you have begun to listen to your dialogue, imagine turning down the volume until you are silent. The quietness may only last a brief moment before the thoughts begin again. When/if they do resume, again imagine turning down the volume of your inner dialogue until you are silent. As you do this, listen to the sounds around you. Allow yourself to be quiet enough to hear the layers of sound, from things that are far away, such as a plane, to the closeness of your own breath. If the dialogue begins again, repeat this process. You may find this activity difficult or even a little unsettling. You are not alone. Many people are busy chatting away to themselves all day long; running over the millions of things that emerge in the mind. Quietness of the mind has become more the exception than the rule in our daily life, so at first it may seem strange or unsettling. Continue to practice this activity and you will find it becomes easier to quiet down and stay quiet longer. So, next time you have a busy day, a stressful event occurred or you just feel overwhelmed, remember that your busy mind may not be helping you. Practice quieting down. Notice your inner dialogue and then turn down the volume until you are silent. Listen to the sounds around you to help with quieting. When the thoughts emerge, once again turn down the volume. When you begin to identify and quiet the mental chatter, you begin to break the cycle of anxious, worried thoughts that lead to stress, and begin to create in yourself the calmness that will help you to maintain the focus, flexibility, resourcefulness and efficiency that life requires of you. Page 8 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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STEP 4:

Think Up

headward

What do a fish, a dog, a horse and a human have in common? No, it’s not a trick question. Let me explain a few things and we’ll see if you can figure it out. Picture a fish swimming down a stream. What direction is the fish swimming? “Forward”, you might say. For clarity lets just say, it swims in a direction that is towards its head. We can call this traveling headward. Rarely would you see a fish swimming backwards towards its tail. headward

Now, picture a dog and a horse walking through a field. What direction are they walking? Yup you’re catching on! Just like the fish, the dog and horse travel in a direction that is toward their head, or headward. And where their head goes, their body follows. Have you ever seen an animal whose head went for a walk, but body did not?

Now, picture the human walking down the street. What direc-

frontward

tion are they traveling? Hmmmm, not toward their head; they are travelling forward in a direction that is toward the front. For clarity, let’s call this frontward. The human is travelling frontward, while the fish, dog and horse travel headward. Still cant figure out what they all have in common? Just like the fish, dog, horse and many other animals, we humans have a head which sits atop a long articulated spine. We have muscles attached to our spine and the other bones which make up our torso. When the fish, dog and horse travel headward, their head leads them and their body follows. What we all have in common is that where our head goes, our body follows as well. “But we travel frontward, not headward” you may be thinking. Yes, and herein lies many of our problems. The average American spends over 60% of their day focused on what is in front of them. What direction are you looking in to read this page? Forward. What about when you drive? Forward. How about watching TV, eating a meal, writing? Forward! In many cases we are focused slightly down as well, toward our hands. So day after day we are focusing in a direction Page 9 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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that is forward and down. Our head drops, coming closer to what is in front of us, and because we constantly use our hands and arms, our neck begins to drop forward as well. Before we know it, we are hunched over in a slouch. When we look at the body in this light, it is abundantly clear why so many people have poor posture and bad backs. “So what do we do about this? We can’t walk around on all four’s?”, you might be thinking. The answer is surprisingly simple when we remember that, where our head leads our body follows. If we are continually focused on a direction that is forward and down, our body will follow. However if we remember to think of a direction that is headward/up our body will follow that. What follows is a simple self exploration for learning to think up. Sit in a firm, supportive chair, such as a kitchen or dining room chair. Allow both feel to rest easily on the floor and your hands rest on your thighs. headward

Notice how you feel; do you feel stiff or mobile, heavy or light, lengthened up or pulled down? Now, keeping your eyes open, imagine you were in a grand ballroom with a very high, 50 foot ceiling. Imagine that hanging from that high ceiling is an enormous, ornamented chandelier. Picture the thousands of crystals dangling from its stunningly large frame. You don’t have to look up at it, you know it is up there. Simply have an awareness that it is high up above your head. Now, let the image of the chandelier fall away and simply stay with an awareness of the direction that is up. Spend a few moments simply sitting and having an awareness of the direction up. You are doing what is called in the Alexander Technique, “directing up”. How does that make you feel? Again, notice if you feel stiff or mobile, heavy or light, lengthened up or pulled down. Did you find that you sat up more? Felt a little lighter? Breathed a bit deeper?

Now, look at a spot on the floor that is about 2 feet past your knees. Imagine there was something there that you were trying to read but could not see clearly. Really focus on it and try to make out what it says. How do you feel now? Did you slump? Feel heavy and stiff? How was your breathing? You were “directing forward Page 10 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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and down”, and you can quickly see the effects. Finally, let go of the thought forward and down, while you again remember the chandelier. Take a moment to renew your awareness of the direction that is up. When you feel clear with that direction, let the image of the

ceilingward headward

chandelier fade and stay with an awareness of the direction up, where the top of your head is facing. Then, stand up from your chair. Continue to think of the direction up, toward the top of your head as you come to a standing position. Keep in mind that the top of your head is not always facing the ceiling. When you stand or sit, the top of your head will change where it is facing. Try pointing your hand where the top of your head is facing, then stand up and sit down. You will see that “headward” does not necessarily mean “ceilingward”. Continue to practice thinking in a direction that is up/headward as you sit and stand. Practice this through out your day and see if it gets easier. You can also try directing up while you read, eat a meal, watch TV, have a conversation or any other activity you may think of. You will notice that, just like the fish, dog and horse, when your head leads you up, your body will follow.

STEP 5:

Take Breaks

The alarm clock rings at 7:00 and Amanda hits the ground running. She makes breakfast and heads off to work, squeezing the daily chores, personal responsibilities and other obligations in when she can. When the day comes to a close, Amanda feels mentally exhausted, and physically tense and achy. She wonders to herself if, in the rush of the each day she is forgetting one of her most important responsibilities; taking care of herself. “But what can I do to take better care of myself?” she thinks. She already exercises daily and eats well, and knows that more exercise or a new diet does not necessarily mean better self care, but always means more work. “Is it possible to take better care of myself by doing less?” she ponders. Amanda is not alone. Like many of us, she lives a busy life! She Page 11 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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does her best to take care of her body, but wonders why she still feels tense and drained at the end of the day. Have you ever felt like this? In a culture that seems to place ever increasing demands on us, we have lost sight of what it means to care for ourselves. Exercise is important, but just as a blade that is continually in use becomes dull, we too can experience a diminished quality of life if we do not maintain a BALANCED means of self care. What does it mean to have balanced self care? You know the answer. You have heard it your whole life; healthy diet, exercise and rest. Yes, rest! Rest is often the missing link in many people’s lives. Not the kind of rest that means 2 hours zoned out in front of the TV, or on the computer, or even reading a book. The type of rest I am speaking of is constructive rest; consciously taking the time to rest the body and the mind. Surprisingly, spending 10 to 15 minutes a day in a constructive resting activity can bring about innumerable changes in ones life. Below is a detailed description of what is called Constructive Rest/Semi Supine in the Alexander Technique. Those who have added this activity to their daily routine report feeling less fatigued at the end of the day, a decrease in aches and pains, feeling less tense and sore after strenuous activity, and renewed when resuming daily activities. I urge you to try constructive rest and add it to your daily balanced routine of self care. Getting into constructive rest/semi-supine: ·

Lie on your back on a firm surface – a carpeted floor is best – with

the knees bent as near to the body as is comfortable and feet on the floor. Feet should be far enough apart to enable the legs to balance with minimum effort (about shoulder width), the knees neither falling apart nor together, but pointing up to the ceiling. ·

Place some paperback books under your head so that they are

supporting the bony bump at the back of the head (the occiput). The books should not be in contact with the back of the neck. The height of the pile of books varies from person to person, and may even vary at different times for the same person. It depends on many factors, e.g. length of the neck, size of the head, curvature of the spine. Reducing the size of the pile should not be seen as an end in itself. If you have too few books, your head will tend to tilt backward (chin higher than the forehead) and it will be difficult to encourage muscular Page 12 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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release through the back and neck. If the pile is too high, your chin will press uncomfortably on your throat. The optimum height is somewhere between these two extremes. ·

The arms should be placed with the elbows on the floor and the palms

of the hand across the lower ribs. Things to be aware of in constructive rest/semi-supine: Allow your weight to rest, distributing evenly between the following areas: o

THE FEET – on the heels

and the pads at the base of the big and little toes. o

THE BACK OF THE PELVIS, MIDDLE AND UPPER BACK – rather than the waist.

THE SHOULDER BLADES AND ELBOWS

THE BACK OF THE HEAD

What to do in constructive rest/semi-supine: Now you are ready to begin the activity of what is called “directing” in the Alexander Technique. Directing is simply thinking specific sentences to yourself that will allow your body to release and lengthen. ·

The first direction is: “I am allowing my neck to be free, so that my

head can release forward and up”. Remember, “allow” – you do not have to do anything muscularly to make this activity occur. Simply repeat the sentence to yourself several times and wait for it to happen. Your body will begin to release with the thought alone, so resist the desire to try and make your neck release. As you let your neck release it will enable the crown of the head to move away from the shoulders in a direction best described as “forward and up”. (Note that these directions are in relation to you, not the room. See arrows in diagram on next page). As the head tends forward and up it lets the strongest and most frequently over-contracted muscles of the neck to lengthen. ·

The second direction is: “I am allowing my torso to

lengthen up and widen”. Repeat this thought several times, resisting the urge to make it occur. Just think the words. The Page 13 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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full length of your torso, from pelvis to neck, will begin to release up in the direction of your head, while the full width of your torso, from shoulder to shoulder, will release simultaneously to the right and left side. ·

The final direction is: “I

am allowing my knees to release forward and away”. Repeat this thought several times, simply thinking the words. As your knees release forward to the ceiling, they will free away from the hip and ankle joints (see diagram). ·

Once you have gone though each of the directions separately several

times, think them in succession. “I am allowing my neck to be free, so that my head can release forward and up; my torso can lengthen up and widen, and my knees can release forward and away.” As you continue to think these directions you may feel things shift and change. You may also find that you are very aware of a specific part of your body, such as your neck. You also may find yourself worrying that things are not letting go or you may even drift into a daydream. All of this is okay and normal. Noticing affords you great power! When you notice, gently remind yourself to come back to the present moment, quieting any thoughts or worries. Then observe your weight bearing points and begin directing again. Remember, you are practicing the skill of directing your thoughts in a way that is new and unfamiliar. As with any skill, it takes time, so be patient with yourself. Some questions and answers: Q: How often should I do this and for how long? A: At least once a day for 10-15 minutes at a time. Q: Can I do this laying on my bed or sofa? A: Not with the same usefulness. A firm surface demands a response from the body that a soft one does not. Q: When should I do Semi Supine? A: Any time you would like. Try to fit it into your day as Page 14 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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a part of a routine. Do it in the morning, or right before bed. If you have the privacy at work, do it during your lunch break. If you work at a computer, try to take a few breaks throughout the day as a way to rest your back. Try it after exercising, doing household chores, shoveling or raking, and you will find your back will be less sore. Q: Is this akin to yoga relaxation or meditation exercises? A: Not exactly. The aim is not to sink into the heaviness of total relaxation. It is an “active” lying down, requiring mental alertness to promote a redistribution of muscle tone.

STEP 6:

Mind Your Means

Try this experiment. Read a step and then do that step. Do not read ahead or the game does not work as well. You will need a pen or pencil, a piece of paper and your curiosity. Step 1: Sign your name 10 times on a piece of paper. Do this much like you would when signing a receipt or something that you would quickly sign. Then, put the pen/ pencil down. Step 2: When you were writing did you notice how you were holding the pencil? Did you notice how you were sitting, what you were doing with your other hand, or anything about what your body was doing in the act of signing your name? If you noticed something, GREAT! Awareness affords you great power. If you did not notice anything, don’t worry, just continue to the next step. Step 3: Again, sign your name 10 times on a piece of paper, just as in step 1. Remember to do this much like you would when signing a receipt or something that you would quickly sign. But, this time observe how you are sitting, holding the pencil, what you are doing with your other hand, how you are holding your head, as well as anything else that you are doing with your body Page 15 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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while writing. BUT, keep writing at the same pace you did in step 1 (don’t slow down!). Then, put the pen/pencil down. Step 4: Did you notice anything now? I am guessing you did! What this activity illustrates is that we are often not aware of HOW we are using our body while doing an activity. That is, unless we actively choose to pay attention to it. When we desire to do an activity, we are so focused on “doing the activity” that we rarely pay attention to “how” we are doing the activity. Did you stop to notice how you were holding the pencil or sitting on the chair, when you first wrote your name? No, you were simply doing what was asked and signing your name. This is what F.M. Alexander called “end gaining”; a process where our only focus is on gaining the end result we desire. “Is it bad to end gain?” you may be thinking. Let’s look at things a little differently, and see if you can answer that question for yourself. Imagine in your mind a child learning to write. He was instructed to make his letters look like the teachers. To do this his small hands wrap around an oversized pencil, he hunches over his desk, nose just inches from the page, his face is grimacing, his shoulders tense and his feet are curled up under his chair. He is dutifully following his teacher’s instructions and writing perfect letters, but at what cost? As he learns to write, he is not thinking of “how” he is using his body to write. He simply tries to gain his desired end, and so calls into action far more muscular activity than is required for holding a pencil. This would be like using a bull dozer to plant a single flower in your garden. Unless he is instructed otherwise, this manner of using his body may become a habit; a habit that he many unconsciously bring into adulthood. As adults, we rarely think of what it was like to learn to write, throw or catch a ball, walk, run, read, cut with scissors or the thousands of other activities that we were taught as a child. But the unconscious habits we developed while growing and learning are often the source of many of our symptoms and complaints. So what can be done to overcome these impeding habits? We must first MIND OUR MEANS. F.M. Alexander described the activity of Page 16 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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paying attention to “how” you use your body to do an activity as, using a process called the “means whereby”. If you want to sit in a chair for example, you can either think of sitting, and then sit (end gaining), or think, “I am not going to sit. I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and widen, and my legs to easily fold.” You can think of the direction up, as in step #4 . And if you continue to fold in the legs you will end up in the chair. But this time, rather than creating undue tension and strain in your body, you are lightly balanced and effortlessly poised. You gave your attention to the means whereby you sat. A simple idea that can make an enormous impact on how you feel. So, lets get back to the activity and experience the means whereby process in action. Step 5: Hold your pen/pencil in your hand and think to yourself, “I’m not going to rush to sign my name. I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen up as I remember the direction up in space” (see step #4) Repeat this thought to yourself several times. Then, begin signing your name on a piece of paper. As you are writing watch the tip of your pencil/pen touching the paper the whole time you are writing. Try to keep your eyes at the vary point where the led/ink releases onto the paper, as you continue to think, “I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen up as I remember the direction up in space”. Be sure not to let your eyes skip ahead or fall behind the tip of your pen/ pencil. If at any point you stopped thinking of a direction up, stopped seeing the tip of your pen/pencil, or forget to keep your neck free, you can pause, repeat the instructions and begin again. Practice this activity for several minutes putting together this new means whereby you sign your name. Step 6: What did you have to change in order to do this? Did you change your speed, grip on the utensil, placement of paper, level of attention? How was it different than before? Did your penmanship change as a result? Was this activity difficult? No doubt it was, because just like learning to write when you were a child, you are now Page 17 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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learning to write in a now learning to write in a new way; a way where you are not solely focused on the end result, but where you are attending to yourself, and the means whereby your write. Today, notice if you are end gaining when doing a desired activity, and choose to shift your focus to the means whereby you do that activity. Remembering that if you pause, allow your neck to be free of tension, your head to balance on your spine, and your back to lengthen up, whatever activity you are doing will be easier. By minding your means, your body will thank you.

STEP 7:

Use The Moves

There are two simple movements that nearly every human being does in order to necessitate the locomotion of their body; raising and lowering oneself in space (bending), and shifting weight from one leg to the other (lunging). Try to make it through one day without bending or lunging. That means no walking, no sitting down or standing up, or even getting out of bed for that matter! You would be rather limited. So, if life is asking that we lunge and bend hundreds of times a day, wouldn’t you think it is important to do these simple movements well? The Alexander Technique strongly emphasizes the importance of doing these movements well, and students of the technique spend much time learning to lunge and bend in a balanced, effortless manner. What follows is a detailed description of the proper process and mechanics of bending and lunging. Although it is ideal to have a qualified Alexander Technique teacher assist you in doing these movements, the descriptions may help you begin to look at how you bend and lunge differently. Bending: Teasingly referred to as “monkey” in the Alexander Technique, monkey refers to a position in which the hips, knees and ankles are bent in varying degrees, in order to raise and lower oneself in space. A “shallow monkey” requires a small amount of bending, such as what would be needed to wash Page 18 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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your hands in the sink or work at the kitchen counter. A “deep monkey” requires a maximum amount of bending in the hips, knees and ankles, such as would be needed in order to pick up clothes off the floor or bend down to pet a cat. Bending the legs also allows ones center of gravity to get closer to an object that they may be lifting. This is safer for the back and makes lifting much easier, as the muscles of the legs are far stronger than those of the torso. To practice a monkey, begin standing with your feet hip width apart and parallel. Make sure to look down at your feet and see if in fact your feet are parallel. Don’t trust that they are by the feeling of them, as sensations are often misleading. Now it is time to begin putting together all you have learned in the previous 6 steps. First, think to yourself, “I am not going to rush and bend. I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and

Head and top of the spine tend forward.

widen”. Then, think of the direction up as you learned in step # 4. Continue to think of a direction up as you begin to bend your ankles, knees and hips. Pay particular attention to the bending of your ankle, as it is an area that is often stiff. Your lower legs will begin to

Pelvis and bottom of spine tend back.

lean forward slightly, as the angle between your foot and lower leg gets smaller. As your hips, knees and ankles continue to fold like that of an accordian, keep in mind where your hips are bending from. (See step # 2 to find your hip joints.) Remember that your hip joints are far down and out to the sides, and that your pelvis and bottom of spine are

Lower leg begins to angle toward the floor.

below the level of your hip joints. This means that your pelvis and bottom of spine tend in a direction that is back, while your head and top of spine tend in a direction that is forward; just like a See Saw! It may feel like you are sticking your buttocks out, but don’t trust that feeling. Your habits are what feel right and you are endeavoring to learn something new and different, so it may feel wrong. Page 19 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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Once again, remember to think of a direction up. But, keep in mind that up is not toward the ceiling anymore, since you have pivoted over at your hips, up is instead toward the crown of your head. Imagine you had a flood light shining out of the top of your head. The direction that your light is shining is the direction up. You do not need to pull yourself down into a monkey as your hips, knees and ankles fold. In fact, it is a letting go of the legs that allows the joints to fold. Have you ever watched a young child bend down to play in the sand? Their legs release and down they go into a squat (which is a very, very deep monkey). As your leg joints fold your body is beginning to counter balance its own weight. Your ankles fold allowing your heels to connect back and down into the floor; your knees fold allowing the top of your lower leg and bottom of your upper leg to tend forward; and your hips fold allowing the bottom of your spine and pelvis to tend back, and your head and upper spine to tend forward. So you can see that for every part of your body that goes back, there is a part that goes forward, and vise versa. Just like a child’s mobile suspends outward by counter balancing, you too, are counter balancing in a monkey, which is why it feels so effortless. Monkey, termed “position of mechanical advantage” by Mr. Alexander, helps the back muscles to both lengthen and widen, and allows the muscles of the front of the torso (including abdominal muscles) to rest. So, as you are in your monkey, think of letting your belly hang. (Unless you happen to be in a bathing suit, there is no need to suck in!) So let the belly be loose, continue to direct up, let your knees release forward, your leg joints fold, and a monkey can be a very enjoyable (and healthy) movement to do.

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At this point you may continue to bend into a deeper monkey, or you may choose to stay in a shallow monkey. However, the deeper you go, the more demanding it is. When you are doing a monkey, the muscles of your thighs have to stretch as well as work. This is what is described as an “eccentric contraction” and you may feel your muscles working or find your legs are a little shaky. This is a common and often good sign that you are working well. However, the longer you stay in a monkey and the deeper you go, the easier it is to stiffen. So, the goal is not how deep, how many or how long you stay in a monkey, but it is how well you are able to maintain a monkey that is balanced and effortless. If you feel stiff or are starting to hurt, stop and begin again. To stand up from a monkey, think of your heels tending back and down into the ground, let your belly stay soft, think of a direction up and press your legs into the floor. By keeping your heels connected to the floor you will be better able to continue the length and width in your back that you brought about while in the monkey. The applications of a monkey are almost limitless. Because its usefulness changes based on the depth of the monkey, many every day activities can be an opportunity to practice bending well. Here is a small list of the many activities you can apply a monkey to: 1.

Sitting down (moving from shallow to deep monkey).

Standing up (moving from deep to shallow monkey).

Using the sink to brush your teeth, wash your face or shave.

Any and all work at a kitchen counter.

Doing the dishes (try opening the bottom cabinets so that your knees can bend forward).

All forms of lifting.

Picking anything up off the floor, low table or trunk.

Picking up your kids.

Getting into and out of the car.

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Lunging: Lunge can be described as a one legged monkey. The feet are wider than hip width apart, and one leg is straight while the other leg is bent into a monkey of any depth. To begin, stand with your feet parallel and hip width apart. Then shift your weight over to your right leg so that you can lift your left foot off the floor. Think to yourself, “I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and widen”, and then think of the direction up as you take a large step forward. Your feet should be about 1 to 2 feet apart. Double check that your right leg is still parallel, as it often rotates Leg in monkey

out when we step forward. Your weight should be evenly distributed between both feet and both legs are straight. Continue to think of a direction up as you begin to bend the ankles, knees and hips of your left leg. Start with a small amount of

Straight leg

bending. Allow your knee to release forward, but do not let your knee fall inward; it should be in line with your foot. If you bend your left leg

deeper, make sure not to let your knee go past your toes, or your heel lift off the floor. Both lifting the heel and bending the knee past the toes puts undue stress on the knee. Just like the monkey, the goal is not to see how far you can bend so if you feel stiff or are starting to hurt, stop and begin again. Once again, remember to think of a direction up. Keep in mind that up is where the crown of your head is facing, so it may be toward the ceiling, or it may be slightly forward. At this point your left leg should be in a monkey and your right leg straight. As of yet, your torso does not have to hinge over very far, however your belly should still be soft, and your back lengthening and widening. Next, straighten your left leg by thinking of your left heel tending back and down into the ground, think of a direction up and press your left leg into the floor. As you straighten your left leg release the hip, knee and ankle of your right leg into a monkey on your right. Again, all of the same principles apply; think to yourself, “I am allowing my neck to be free of tension, my head to balance on my spine, my back to lengthen and widen”, think of the direction up, and allow the joints of your right leg to fold. It is important to remember that your right (or back) leg will not bend very far Page 22 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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at the ankle. Many westerners have lost allot of ankle flexibility due to sitting in chairs and wearing shoes with a heel. So, be patient with yourself if you feel that you are not able to bend very deeply. Bending more deeply at (See step # 2) and letting your torso hinge forward like the See Saw will make the lunge on the back leg easier. Again, it may feel like you are sticking your buttocks out, but donâ&#x20AC;&#x2122;t worry about the feeling. Then straighten your right leg by thinking of your heel tending back and down into the ground, think of a direction up as you extend your leg. At this point you can experiment with the many variations of a lunge. What follow is a list of the various different ways a lunge can be done to extend its usefulness: 1.

Keep both legs parallel and lunge forward and back; either leg can be in front (was described above) a.

The torso can be more upright. (Ex. putting dishes away)

The torso can hinge over. (placing an object on the floor)

Turn your back foot out and turn your torso to face forward between your legs. Then shift from a lunge on one leg to the other. (Important: continue to make sure your knee is over your foot.) a.

The torso can be more upright or hinge over.

Legs can be at varied widths and the hip, knee and ankle can bend at varied degrees. (Ex. walking is a very small weight shift, vacuuming is a much larger weight shift.)

Remember a lunge is simply a process of doing a monkey on one leg and then the other, so all of the same principles apply; let the belly be loose, continue to think up, let your knees release forward, and your leg joints fold. As with monkey, the applications of a lunge and its variations are great. A lunge can be used to make many every day activities easier on the body, as Page 23 of 25 ÂŠ Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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well as much more enjoyable. Here is a small list of the many activities you can apply a lunge to: 1.

Vacuum

Climb stairs

Empty dishwasher

Empty washer or dryer

Wash a car/Pump gas

Shovel snow

Rake leafs

Sort things on a large surface (papers on a counter)

Walk up a steep hill

So next time life asks you to bend or lunge, remember to ”use the moves” and you will be on your way to moving easier and feeling better.

DISCLAIMER AND TERM OF USE AGREEMENT The authors have used their best judgment in preparing this report. The authors make no representation or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this report. The information in this report is strictly for educational purposes. Therefore, if you wish to apply the ideas contained in this report, you are taking full responsibility for your actions. This report is not intended to be a substitute for treatment by or the advice and care of a professional health care provider. The authors disclaim any warranties, (expressed or implied) merchantability, or fitness for any particular purpose. The authors shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of this report, which is provided “as is” and without warranties. If expert assistance or instruction is needed, the services of a competent professional should be sought. This report is © Copyright by Miller – Alexander Technique, 2007. No part of this report may be copied or changed in any format, sold, or used in any other way, except upon the authors’ written approval. Page 24 of 25 © Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.

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ABOUT THE AUTHORS Eric and Sara Miller are certified by the American Society for the Alexander Technique (AmSAT) and are alumni of the Alexander Technique School New England (ATCNE). Eric holds his B.M. in Music Composition from Berklee College of Music. He is an award winning composer and has 15+ years as a professional guitarist. Sara holds her B.F.A. in dance from The Ohio State University and has extensive experience as an accomplished dancer and yoga instructor. Eric began studying the Alexander Technique to overcome arm pain due to guitar practice. It was the only thing that helped, having also tried physical therapy, massage and acupuncture. After a few lessons, he began to notice that he was moving easier, thinking more clearly and writing better music. As lessons progressed, he realized that he was not only learning skills to help with pain, but also skills to develop himself more as a person and a musician. This led him to his decision to train as an Alexander Technique teacher. Sara came to the technique as a dancer experiencing pain, injury and diminished performance from the long hours dedicated to this physically demanding art form. She began supplementing her dance training with A.T. lessons, and during the first year of lessons she grew to understand her body as she never had before. As lessons continued she began to understand that the A.T. could not only help with her dancing, but could help with virtually every aspect of her life. This led her to train as an Alexander Technique teacher. It was at their teacher training course that Eric and Sara met and shared a deep bond through their dedication to the Alexander Technique. Today, both Eric and Sara are faculty of The University of Hartford's, Hartt School Community Division, offering the technique to their dancers and musicians. They also teach a wide array of group classes through the town of West Hartford, Menla Holistic Health and Saint Francis Care. They have been guest speakers at Central Connecticut State University's music department, Branford Hills Rehabilitation Center and the Watkinson School. Eric and Sara also maintain a private teaching practice in West Hartford. Eric and Saraâ&#x20AC;&#x2122;s experience and accomplishments equip them with the skills necessary to address musculoskeletal pain syndromes, injury and performance issues. They teach the principles of the Alexander Technique in a simple, clear manner, bringing to their teaching the highest level of care, openness and respect for their students. Page 25 of 25 ÂŠ Miller - Alexander Technique LLC, 2007. All Rights Reserved. Do not Copy or Distribute.