Hope you find this video useful! Lots of us spending way too much time sitting at the moment thanks to COVID so make yourself as comfortable as possible with the Alexander Technique!
When you are fully seated it's unclear if the awaremess ought to be on the sit bones with weight held by chair or to the floor. The weight would go from head thru to floor (not via feet since they are further ahead) or is this one of the ones where awareness goes thru the whole skeletal? How do you get out of the chair when you are done? reverse squat I assume? Where is the head being supported at this time? via feet or chair or floor? When I put my hands forward I cannot do so freely because my shoulders are very tight and sore. I can place my hands at the edge of the desk and then 'walk' them to the keyboard. If you can point me to an exercise for shoulders that is very basic beginner I would appreciate it. You have so many videos with similar titles and I like the more basic ones as you elaborate in more detail which I need as a beginner. Thanks so much for your very very helpful info.
I have chronic pelvic floor problems resulting in all sorts of problems from pain to GI issues. Can the Alexander technique help me with that? Great video!
I'm curious what you have to say about sitting in a recliner, adirondack, or any similar chair. When I want to relax in front of the television or on the patio I'm not going to be sitting in a desk chair with my feet flat on the floor.
A great point! I love a good slouch on an armchair as much as the next person! Sitting in the way I describe in these videos is what us Alexander Technique teachers call a 'position of mechanical advantage' meaning that it's the easiest way to organise your balance and alignment and discover a way of sitting that uses our natural coordination and therefore the minimum excess tension. As you develop the ability to be more aware of what's going on in your body and to be able to use less stiffness and excess tension, you will find that all of the positions that you decide to sit in can become more comfortable and less fixed. You may find that your improving body awareness makes you decide to modify some of your habitual seating positions but hopefully only to find more comfort. There's a time to be sat up straight, poised and balanced but there's also a time to throw yourself in a heap on a beanbag. Alexander Technique has helped me to have more choice!
Thank you. Would you do a video on how to achieve sitting with ease at the piano whilst operating the pedals? I find it hard to retain balance and a tension-free position when I depress the pedal(s).
That is an excellent suggestion, thanks. This is one of the most difficult aspects of playing the piano and something I focus on a lot in my lessons with pianists at the conservatoire where I teach. I will definitely make a video about this and will link to it here when it's done. All the best!
It's probably because it's what you are used to. That's why changing is difficult, because our habits feel correct and comfortable to us even when we might know that we are using ourselves in a way that isn't good for our body. For many people, crossing the legs creates problems in the hips and lower back but it is possible to sit on this way while the strain on the body. The Alexander technique helps us to develop skill in noticing whether we are using ourselves well and then getting rid of excess tension. There's nothing wrong with sitting with your legs crossed, out just makes it a bit more difficult to remain free and balanced in the rest of the body. I made a video on sitting cross legged on the floor which may be useful . ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kBZyI625T7I.html
I wonder if sitting on the ball is good for posture? I think it might be good as it helps to keep balance and not sitting stiff. Is my assumption correct?
A good question Yulia. Sitting on a ball can be really good for working on this stuff but if you don't have good enough coordination, it can actually make you less balanced and stiff as it is more challenging. Many people find that the softer surface can make them slump down and they use tension to stop it from moving around rather than letting it encourage freedom and balance. It's the same with 'ergonomic' chairs, kneeling stools etc. All of them can be useful but you need to be able to "use'' yourself well to make good use of them. FM Alexander (who invented the Alexander Technique) said that he was in the business of educating people not chairs (or words to that effect!)
Further to my comment below I find i put tension on my hip flexor when sitting and when standing up. What do you suggest? I have my awareness of my head being supported by my sits bones to the floor (not sure if that's direct from bones to floor or via skeltal thru feet to floor)
Thank you for all your teachings, they are very helpful! I wanted to ask you about driving position, I drive a lot and I've always used the reclining position for my back, with arms extended forward, so I'm far from the steering wheel. Do you have any suggestions for the position of the back rest. Thank you!!
Thanks Zulema! I've had loads of questions about driving over the last few months so I had better make a video about it soon! The main thing with the backrest is that it should allow you to reach the steering wheel without causing you to hunch forwards. Also, if it's too reclined, it can make it much harder for your weight to release through the sitting bones and can cause a lot of tension in the pelvis and lower back so worth experimenting to find a position where you feel that your weight is releasing into the chair and reaching the controls doesn't strain your shoulders, neck and back. You may need to move the seat in or out and also adjust the steering wheel height to find the best position. I'll get on with the video asap! All the best!
I think it's generally accepted that sleeping on your back is a good idea because it allows you to let your spine and joints be in a neutral position and, as long as your pillow is the correct height, will let your neck rest. It also avoids compressing your internal organs which some of the more twisty sleeping positions can do. Some people find sleeping on the back quite difficult though as it doesn't give that 'cosy' feeling that can be helpful to fall and stay asleep. In which case, sleeping on your side may be worth a try. The key is to find a pillow height that supports your head (it will need to be quite a bit higher than when sleeping on your back) and to find a way to minimise twisting in the spine or compressing yourself too much. Some people find it useful to put a pillow between their knees to find the most comfortable position. If you like to be able to move between your back and side, it's best if you can arrange your bed so you have the 2 different heights of pillow available. Hope that helps!
Hi Pete, I’m a AT student for a couple of years now. In my spare time I like to play the drums and watching this video wondered what your view is on the following. When playing drums you’re seated down, hands moving in front of your body, while the feet are also moving, sometimes up in the air simultaneously. So balance is vital for good coordination and movement. Do you perhaps have pointers for any aspirin drummer?! Thx for your reaction! Greetings from the Netherlands!
Hi Maurice! I've always enjoyed teaching drummers because of the challenge of having all 4 limbs moving simultaneously. I reckon you guys and organists have the toughest job staying in balance! I would definitely put a lot of attention into getting a really good connection between the siting bones and the drum stool so that you develop a really mobile balance rather than a static posture. Then, you need to work out a way of making all the drumming movements whilst maintaining the release of your weight into the stool. For example, if you were going to work on your kick drum playing, you would get into a good balance where you are able to free up your head-neck joint and let the weight of the head and body freely drop down through the sitting bones. Then you could try to work out how to press the kick pedal without disrupting this balance. In many drummers, they will either brace the body, holding it stiffly while they move their leg or they end up collapsing and pulling down into their right hip which ruins their balance. A really good thing to remember is that all of the movements you make when drumming should involve lengthening rather than shortening yourself. I'm planning to make some more music specific videos when I get the chance. I'll try to get some of the students at the conservatoire where I teach to do some demos! All the best, Pete
@@MovementandPosture Hi Pete, thx for reaching out! Sorry for the delay, but that happens when a 3rd child enters the house! (I'm not complaining :)) It was very helpful, and I'm looking forward to any potential upcomming 'music' video's!
I like to sit on a chair with one or both legs tucked under me (cross-legged). Does that tend to throw alignment out or is it something I can work with?
Having the feet tucked under can tend to make the pelvis tend to tilt and having the legs crossed can tend to cause a twist in the pelvis. Both of these will then make it harder to balance on the sitting bones and release your weight fully into the chair. It is possible to sit in this way without causing any problems though but you may need to experiment with finding a way to get into the position without causing any problems. Have a look at my video on sitting cross-legged. Although it's about sitting on the floor, the same ideas apply to sitting on a chair, it's just much easier! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-kBZyI625T7I.html Hope that helps but feel free to ask again if you still need help. All the best! Pete
Sitting as suggested feels better, but, as all position's sitting standing lying even down, switch seem to be best, b now whenut,I get up is very hard and was then day proceeds it gets worse, as you take about sitting I was on an excercise bike and thought my pelvis,n position, my head my abdomen being hard, I am now thinking ,my trunk. How do I explain my back pain, all that plus my negtative houghts?
Sorry you are struggling with the pain. The Alexander Technique looks at the habits that you have in the way you use yourself in activities and by improving these, you can often make a dramatic difference to pain and injury. Habits are strong though so be gentle with yourself, it will take a while to make big changes. If you are also struggling with negative thoughts, it might be worth checking out the work of Dr. Sarno (lots of information if you google him and good books on Amazon) as his approach is more mind based but incredibly successful in helping people with back or other chronic pain. All the best.
I understand that's why ilisten. It is daily. I am aware of Sarno.. We had his book. I do feel their is a connection Feldenkreis seems to have had more little senses toward helping me, I don't know how much online research had benefited me , but I am becoming more aware of more of my how my thoughts posture and poor breathing has hindered my healing, so far now I am listening and very thankful that Feldenkreis with offer what they do online. It's too much expense and no people near me , either.
I'll do some more exercise focused videos in the future but for now, I'd recommend the videos on the Athlean X channel, I'm sure you'll find some great workouts on there and you can always try to apply Alexander Technique to them too! ru-vid.com/show-UCe0TLA0EsQbE-MjuHXevj2A
