Alexander Technique and Rehabilitation

ML is a bright, intelligent 35 year old mother of two children and has a busy, stressful job working in marketing. She was on maternity leave when she first came to see me. She was in a great deal of pain having been involved in four car accidents from 1995-1998 and suffered whiplash on all of her accidents. She has experienced neck pain and muscle tension in her neck and shoulder since the first accident in 1995. Her lower back was damaged from her third accident which left her with chronic lower back pain because her pelvis had become misaligned. The misalignment of her pelvis remained undiagnosed for six years and she was told that the sharp pain in her lower back was because she had one leg longer than the other. This led to chronic pain in her upper back and neck. She suffered severe whiplash from her last accident in 1998. In 2004, she developed RSI. ML found that information she was given by a specialist from HR was unhelpful, she was told that she was too young to have RSI. 

ML came to me for a series of lessons after attending my introductory talk on Alexander Technique. She had been intermittently receiving physiotherapy for a number of years but more consistently for RSI over the last 8 years.

 

The first lesson

 

ML is a conscientious young woman and when I started to work with her I realised that she was trying too hard to be straight and correct and to do everything that she had previously been instructed to do. This, in addition to her injuries, placed a great deal of strain on her body and she felt confused about the different advice she had been given.

In the first lesson I introduced ML to semi-supine and a very simple way of allowing her skeleton and supporting reflexes to work for her. Using verbal instruction and light guiding touch I was able to demonstrate to ML how she could have a useful control of her body without the interference of striving to be ‘straight’. ML responded very quickly and was easily able to notice her spine lengthening by releasing held tension.
 

I gave ML the first of her worksheets for that day’s session and a leaflet on semi-supine. I suggested to her that she practice her semi-supine procedure daily.

We arranged for ML to have 10 lessons over 9 weeks before she was due back at work after her maternity leave.

After her first lesson, ML said:

“What was significant in the first lesson was when Stephanie pointed out to me how I was standing—I was pitched too far forward onto the ball of my foot. Stephanie asked me to get a sense of the floor and the contact of the floor with my feet. This kick-started a whole new way of thinking about my body, it was as if my body was eager to unwind long held tension. I felt as though this was something my body wanted.”

 

On going

 

Over the next ten sessions I gradually introduced ML to how she could release further tension from arms, legs, feet, etc. always referring back to her neck and how this further muscular release produced more release to her neck. Towards the end of the ten sessions I introduced simple movements and how to apply the technique to everyday actions.

 

10 weeks on

 

ML has returned to work and was worried that her RSI would return. I have seen her approximately once a fortnight after her return to work. We have been focusing on her everyday actions such as working at the computer and coping with the pace and volume of work.

“There was some return of tension but, in comparison to my last return to work after maternity leave, I am coping much better. I feel more in control and I am able to unwind and release tension. After my previous maternity leave I remember feeling desperate if, for any reason, I wasn’t able to see my physiotherapist. Now, it doesn’t feel as though my world will come crashing down and I can be more relaxed about making my next Alexander Technique appointment. I feel more independent, more in control.”

 

Summary

 

ML has greatly benefitted from her lessons. She has now had 14 lessons. In addition to managing back pain and RSI she has reported that the lessons are helping her remain calm when juggling the demands of her professional and family life. She no longer feels the need to see her physiotherapist.

“Before I started Alexander Technique I felt that my future was one of pain and arthritis. My lessons have been to me like the light at the end of a tunnel: I feel as though I have my life back and I can see more possibilities for my future. Now, when I am at work and feeling stressed I am able to notice that I’m getting into a pattern of pain and tension. I have learned how to take a step back and think calmly about what I’m going to do. Before, I used to panic at the thought of pain and get agitated and then rush through my work.”

ML is learning to recognise and prevent her habitual patterns of pain and tension. She has experienced continuous pain for a number of years and has had high expectation of pain. She has made rapid physical and mental changes so that now pain is no longer the dominating factor in her life. ML is currently seeing me fortnightly and I expect her confidence in her recovery and her quality of life to increase.

©Stephanie Smith, 13^th June 2012

Theydon Bois, Epping, Essex

Alexander Technique and RSI

Jane is a lively, active woman with a demanding, stressful job that involves a lot of computer work. She had previously had 15 lessons with me some years ago for upper back pain. This had been caused by a wrench to the shoulder when the bus on which she was travelling braked sharply while she was holding on to a handrail. This had been investigated by her GP and hospital. She had received a course of physiotherapy but the pain remained. Also, at that time, she had a motorbike accident that injured her right knee causing inflammation.

In Jane’s own words:

"By the end of the course of lessons the pain had gone completely from my back. One lesson was spent concentrating on the knee injury and following this I remained pain-free for five years."

She resumed lessons with me seven years later because of severe pain in her right shoulder. The pain was concentrated across the collarbone and restricted movement of her arm. The pain was dull on resting and sharp on movement. The pain had been recurring for the last 3 months, was constant for about 2 – 3 days and would recommence after a 2 – 3 day interval. The inflammation to her knee had also returned.

First lesson

Jane could remember her previous lessons although she had not maintained her practice. Placing my hands on her I found her shoulders were pulled forward and down with muscular tension, also her neck muscles were contracting when moving, e.g. sit to stand. In addition, I found there was considerable tension in her legs. The immediate problem was to help Jane improve the tension of her neck and shoulders in movement to prevent further inflammation.

Working with my hands to give Jane the experience of what I was saying, I reintroduced her to the fundamental concepts of Alexander Technique such as primary control (how the relationship between the head, neck and back affects poised, co-ordinated action and is activated by non-doing or 'inhibitory' thought). Using light touch, without mechanical force, plus verbal instruction, I showed Jane how to activate the support and balance mechanisms of the body. I was able to demonstrate to her how she could allow her shoulders to ‘float’.

I gave Jane lesson guides and information on 'semi-supine' for her to practice on a daily basis between her appointments. The principle of 'semi-supine' is that by supporting the body on a flat firm surface, the muscles not only release but the shape of the body changes.

Subsequent lessons

Practising semi-supine increased Jane's sensory awareness and constructive thought, which gave her a good use of primary control and the support and balance mechanisms of the body. Using this as the context in which further release could take place, I was then able to work with gentle guidance from my hands and with verbal instruction to obtain release from the large movement muscles of the shoulder and arm, allowing the shoulders to be free. When the drag of the arm and shoulder girdle was lifted, the brachial plexus was no longer impinged.

While working for further release of tension, I also looked at how Jane was sitting at her desk and using her computer and mouse. I noticed that there was undue muscular activity in her legs while she was sitting. I started to include more work on how she can release her legs by encouraging her self observation.

Further lessons included more practical activities such as driving and Jane's posture while using the PC. I continued to introduce work (using my hands coupled with practical activities) to increase Jane’s perception of inappropriate muscular activity so that she became aware how she was affecting her knee.

"The shoulder improved from the first lesson, and after three lessons the pain had gone. This time I have learned more about the large muscles across the front of the shoulder and the back that affect the movement of the shoulder and arm and this has had a definite impact. I am now back to typing 70wpm!!"

Jane (after her fifth Alexander Technique lesson).

Take a PitStop to Good Posture the Alexander Way

Summer is finally here ̶ for a while at least. And of course the summer means we want to look our best and so start to exercise to get in shape.

But if you’ve already got poor posture, exercising will compound this by putting pressure on your limbs and possibly causing damage.

Added to that, the way we live today often makes us less active. We spend a lot of time sitting at desks and in our cars. And when we relax we often slump in front of the TV. As a result, we’re not using our muscles as they are intended to be used.  

Most of us had a naturally good posture when we were young. But once lost, it’s something we have to relearn. Around 80% of the population suffers from some form of muscle, joint pain or physical injury through poor posture.

Posture PitStop^TM was developed by me, Stephanie Smith, teacher of The Alexander Technique. It is a unique method of analysing your posture and identifying harmful habits. It gives you the understanding and tools you need to adopt a healthier posture for life. I use a combination of force plate technology with before and after photographs and videos.

We all have a unique physical body and structure and Posture PitStop^TM can help you see for yourself how you function and move. It will help you understand your particular problems, why they exist and how they can be prevented or stopped.

Force plate technology measures the pressure of you moving from a sitting position to standing and then back to sitting showing the amount of strain you place on your joints. A graph shows an accurate analysis of your body movement. 

poor co-ordination in sit-to-stand looks like this

good co-ordination in sit-to-stand looks like this

This is followed by the gentle guidance of The Alexander Technique to promote your mobility, ease and balance. This releases muscular tension, increases flexibility and lengthens your spine ultimately giving you freedom of movement without strain. Improved balance and co-ordination will prevent further injury.

before and after first lesson

I use this new technology combined with the Alexander Technique to accurately study your body’s motion and muscular action. From this I can create a detailed evaluation of your particular patterns of movement. When you watch your video, you’ll be surprised at what you see. Your movements will have changed; you’ll feel more comfortable and move with ease.

Whatever your age, an active lifestyle and keeping fit is exactly what you need for a healthy life. So before you start your summer fitness programme think about your posture. Take a good look in the mirror. Are you slumping, does your tummy stick out, is your head bent forward. If the answer is yes, you could be suffering with poor posture. It’s time for a Posture PitStop^TM.