By Penny Ingham, Colin Shelbourn
Utilizing the Alexander procedure, easy methods to higher stand, stroll, and sit down, and watch stiff necks, backaches, and posture difficulties fade awayFirst built by way of Frederick Alexander in 1890, the Alexander procedure retrains the physique to paintings in a more cost effective and not more demanding means, and will be used for more suitable respiring and joint mobility, and staying calm stressed. This functional publication deals effortless and powerful suggestions to posture difficulties at domestic and at paintings, with illustrated routines that will help you holiday undesirable conduct and discover ways to enable your physique sit back. unfastened Your again will swap how you stand, stroll, and take a seat. the recommendation supplied can assist you to ease these painful stiff necks and backaches and make allowance you freer flow and higher stability all through your physique, for a more healthy lifestyles freed from again ache.
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Additional resources for Free Your Back: Ease Pain and Regain Natural Poise with Gentle Exercise Based on the Alexander Technique
If your screen was previously correctly positioned (and that’s a big if) you’ll now find it needs to be lowered. Before you start heaving the screen about, try it with a book. Open the book, then hold it at arm’s length where your screen is now. Focus on a word or phrase, then lower the book as you lengthen your neck. Feel where the book is most comfortable to read – that’s where your screen should be. By the way, this does not mean that you must hold your head vertical at all times. You can move your head to look around you, but make sure it always comes back to the vertical resting place.
Indd 51 17/01/2013 10:30:18 FREE YOUR BACK Finally, when you get up again, having realigned your head, neck and back, lengthened and widened your body, and having recharged the discs of your spine, you will be feeling much clearer, more relaxed and focused. And, incidentally, you will be taller! The combination of plumped-up discs and muscle lengthening can restore your height by as much as 3 cm. Your discs recharge as you work on releasing tension from your muscles. You are effectively working and relaxing at the same time.
As your neck muscles relax and lengthen, your head, neck and back realign themselves, and you regain your natural poise. indd 33 17/01/2013 10:30:14 FREE YOUR BACK EXERCISE 2: Find a hand mirror and a larger mirror. Turn your back on the large mirror and align the hand mirror to view the reflection of the back of your neck in the large mirror. Now think through the images in Exercise 1. Notice that if you don’t stiffen your neck but allow it to release upwards, it will ease back into your collar, your head will roll very slightly forward (as if rather more weight has dropped into your forehead) and, as your neck muscles continue to release tension, you will see that there is rather more to the back of your neck.