What is the Alexander technique?
The Alexander technique is used to teach and improve posture and movement. It is believed to help reduce and prevent problems caused by unhelpful habits like slouching or sitting with your legs up at a table.
Often, we are unaware of the little habits that control our posture and movement, yet over time, they can cause consistent misalignment and lead to strain and injury. As children, we tend to move with natural, easy balance, but learning to cope with life often means that habitual patterns of misuse gradually develop, which interfere with our natural coordination. Slumping or slouching, for example, are habits that become normalised, despite their bad effect on the body. The Alexander technique aims to unlearn these habits and teaches how to look after your posture and movement.
How does the Alexander technique work?
A teacher observes how you currently move. This can involve asking you to show them how you walk, sit, lie down, and stand, amongst other movements. They will then use their hands to guide you gently in your movements to help show you have to do these movements with better balance and less strain. This can help you to maintain a better relationship between your head, neck, and spine, as well as to release muscle tension.
What are the key principles of the Alexander technique?
There are four key principles in the Alexander technique:
- We habitually move and react in ways that can result in ongoing misalignment and strain. It is important to learn to recognise these habits.
- Learn to stop. By practising a pause before reacting, we can stop an old habitual response pattern from being triggered and allow ourselves a moment of freedom to choose how to go on.
- We can get so used to being out of kilter that misalignment comes to feel normal, and we lose touch with what right feels like. Restoring an accurate sense of “right” is a process of sensory re-learning aided by a teacher’s guidance.
- By giving a series of simple connected instructions or mental messages to the body, we can bring about a more efficient pattern of use and facilitate better functioning of our internal systems.
- A well-integrated relationship between neck, head and back has a beneficial effect on the way we react and move in our everyday lives.
Does the Alexander technique work?
There is evidence suggesting that the Alexander technique can help ease and manage some types of pain and conditions. If you have one of the conditions mentioned and are considering the Alexander technique, we suggest you speak to your GP prior to making an appointment.
According to the NHS, teachers of the technique believe it can help with conditions such as backache and other musculoskeletal problems. While evidence suggests the technique has the potential to improve certain health conditions, some claims made about it have not yet been scientifically tested. Currently, edivence suggests it can help with:
- long-term back pain
- long-term neck pain
- Parkinson's disease
Some research suggests it may also help with general long-term pain and balance skills in older people, to help avoid falls. However, more studies are still needed.
What to expect from a session
Typically, lessons will be in a one-to-one format; however, group sessions may also be an option. During the first session, the teacher will take some time to ask you questions about your general health, your medical history and your lifestyle.
One of the essential elements of the Alexander technique is the teacher’s understanding of your movement and posture, and identifying where there is misuse. Typically, your practitioner will ask you to perform everyday movements such as walking, sitting down or standing up, all while keeping their hands in contact with your body. This is so the teacher can fully understand your movements and where the tensions may lie. By maintaining a gentle contact with their hands, they can bring about the release of unnecessary tension and a new sense of connectedness.
Of course, each teacher will have their own personal approach to teaching, so there will be differences and variations in approach. Some might begin with a discussion about your movement, while others may choose to use the first lesson to demonstrate the relief increased flexibility and movement can bring.
Lessons generally include some table work, as this allows you to better experience a sense of undoing chronic muscular interference and to practise directing thought through the body without any physical effort. You can learn the principles first, and then combine principles with their own balance later on.
How many sessions will I need?
You’ll need a number of lessons to learn the basic concepts of the Alexander technique.
Taught by a qualified teacher, lessons typically take place in either a studio, clinic or the teacher’s home, lasting around 30 to 45 minutes. You may start with two or three lessons a week until you’re more familiar with the technique. After which, and if you’re ready, you may attend weekly lessons. Of course, everyone learns at different speeds and in different ways, so the above may vary. It is suggested you attend around 20 or more lessons on a weekly basis.
How can the Alexander technique help me?
It really is surprising the impact a little excess tension has on the body. Back pain, neck ache, and sore shoulders are among the symptoms. The Alexander technique can be used to enhance quality of life and has been doing so for over a century. During that time, a number of well-known faces have tried, tested and championed the technique, including Julie Andrews, Patrick Stewart, Paul McCartney and Judy Dench.
Teachers of the technique report individuals seeing an improvement in aches and pains shortly after starting lessons, but to reap the full benefits, students need to be committed to the practice. While some may see the benefits early on, for others, it may take a little longer.
The overall aim of the Alexander technique is to help you understand the key principles and apply them to everyday life. This allows you to benefit from the technique long after sessions are over.
Is the Alexander technique safe for everyone?
Alexander technique lessons are considered safe and do not pose any health risks. Only gentle touch is involved, no manipulation of your body. However, if you have any concerns, speak with your healthcare professional first. Most teachers who offer the Alexander technique are not medical professionals. They shouldn't offer advice, diagnosis, or treatment of other conditions.
Common misconceptions about the Alexander technique
We understand that learning about alternative therapies can be overwhelming, especially when so many misconceptions are available. Here at Therapy Directory, we want to make sure you have all the facts and information you need in order to find a therapy that is right for you.
Because of the vast amount of information available, misconceptions are easy to manifest. These misconceptions can often result in people missing out on potential treatment because they have a distorted understanding of the therapy in question.
Below are three of the most common misconceptions about the Alexander technique:
Misconception: The Alexander technique is only for performers
It is true that the technique is fantastic for performers - how their bodies move has a direct link to the quality of their performance. Yet, in a way, we all have activities to perform. So, even if you're not a theatrical performer, the way in which you move your body still has a huge influence on your health.
Misconception: The technique is not good for the elderly
While the younger we are, the better we are at adapting and learning new habits, it doesn’t mean that you can only learn the technique when young. On the contrary, there is no age limit to the Alexander technique, and we can feel the effects at any age. In fact, the playwright George Bernard Shaw didn’t begin lessons until he was 88.
Misconception: The technique is time-consuming, expensive and difficult to learn
The cost of sessions will vary, though on average, each lesson costs between £35 and £50. If you are interested in learning the technique but are worried about cost, you may be able to find more information on the practitioner's profile. Otherwise, there is nothing wrong with asking about the price during your initial contact.
In terms of difficulty, the basic principles are very simple. Many of the movements are actually common sense, but we rarely think of applying and implementing these techniques ourselves. It takes time, dedication and practice, yes, but many people report feeling the benefits soon after they begin lessons. The thing to remember is that it takes time - there is no rush.
Ready to find a practitioner?
Currently, there are no laws or regulations stating what training someone must have in order to teach the technique. However, there are a number of professional bodies that teachers can register with, including the Professional Association of Alexander Teachers and The Society of Teachers of the Alexander Technique.
In order to join a professional organisation, individuals will have to provide proof of competency in the field, as well as agree to comply with the organisation’s code of ethics and complaints procedures.
If you are considering trying the Alexander technique, it’s important to find a teacher who is suitably experienced and qualified. For professionals to be listed as a member of Therapy Directory, they must meet the requirements of our proof policy.
Ready to find an expert near you? Use our advanced search or select the nearest city below to find a qualified, experienced Alexander technique practitioner near you.
