Posture, Breathing and Stress Systems

By pjain      Published Jan. 15, 2021, 3:19 a.m. in blog Health   

Posture, Breathing and Stress Systems

Alexander Technique --- XFR

What - Posture affects Relaxation, Breathing and Confidence

It is an educational process that was created to retrain poor habitual patterns of movement and posture. 1. Posture is believed to damage self-awareness,confidence, breathing, back pain as well as overall health 2. Movement efficiency could support overall physical well-being.

Physiological basis

Short-sighted habits are capable of becoming harmfully exaggerated over time, such as restricted breathing or other habitually assumed adaptations to past circumstances.

Personal Training is Key

The Alexander Technique is most commonly taught privately in a series of 10 to 40 private lessons which may last from 30 minutes to an hour. Students are often performers, such as actors, dancers, musicians, athletes and public speakers, people who work on computers, or those who are in frequent pain for other reasons. Instructors observe their students, then show them how to move with better poise and less strain.

Sessions include chair work – often in front of a mirror, during which the instructor and the student will stand, sit and lie down, moving efficiently while maintaining a comfortable relationship between the head, neck and spine, and table work or physical manipulation.

Deep Commitment to become a Teacher

To qualify as a teacher of Alexander Technique, instructors are required to complete 1,600 hours, spanning three years, of supervised teacher training. The result must be satisfactory to qualified peers to gain membership in professional societies.

History and References

  • Founded as an organized taught discipline in 1890s byFrederick Matthias Alexander this technique focussed on Posture, Movement efficiency and as a mental training technique as well. He attempted to address his own voice loss during public speaking and claims it allowed him to pursue his passion for performing Shakespearean recitations.

1923 American philosopher and educator John Dewey became an advocate of the Alexander Technique after his headaches, neck pains, blurred vision, and stress symptoms largely improved during the time he used it to change his posture.

2015 in Australia there was evidence suggesting the Alexander Technique may be helpful for long-term back pain, long-term neck pain, and could help people cope with Parkinson's disease. In recent years some UK NHS trusts have started to offer Alexander technique lessons as part of their outpatient pain clinics.

Stepwise How To Do - Methodology of Alexander Technique

Beyond Stand up Straight - Posture method 101

Teaching Proper Form with Modeling

Alexander teachers often use themselves as examples. They demonstrate, explain, and analyze a student's moment-to-moment responses as well as using mirrors, video feedback or classmate observations. Guided Modeling with a highly skilled light hand contact is the primary tool for detecting and guiding the student into a more coordinated state in movement and at rest during in-person lessons.

Suggestions for improvements are often student-specific, as everyone starts out with slightly different habits.

Self-Awareness and Mindfulness with Experimentation

Alexander's approach emphasizes awareness strategies applied to conducting oneself while in action - these are now called "mindful" action.

This evolved as he observed himself in multiple mirrors and saw that he was contracting his posture in preparation for any speech. He hypothesized that a habitual conditioned pattern (of pulling his head backwards and downwards) needlessly was disrupting the normal working of his total postural, breathing, and vocal processes.

With experimentation, Alexander developed the ability to stop the unnecessary and habitual contracting in his neck, displacement of his head, and shortening of his stature. This fixed his voice problems.

As a teacher, with his passion for his method, he expanded it to the wider significance of improved carriage for overall physical functioning - so now it is known far more for a proper posture method.

Multi-Actions Customization to Student's Everyday life

Actions such as sitting, squatting, lunging or walking are often selected by the teacher.

Other actions may be selected by the student that is tailored to their interests or work activities; hobbies, computer use, lifting, driving or artistic performance or practice, sports, speech or horseback riding.

Exercise as a teaching tool is deliberately omitted because of a common mistaken assumption that there exists a "correct" position. There are only two specific procedures that are practiced by the student; the first is lying semi-supine. Resting in this way uses "mechanical advantage" as a means of redirecting long-term and short-term accumulated muscular tension into a more integrated and balanced state. This position is sometimes referred to as "constructive rest", or "the balanced resting state". It's also a specific time to practice Alexander's principle of conscious "directing" without "doing". The second exercise is the "Whispered Ah", which is used to co-ordinate freer breathing and vocal production.

Freedom, efficiency and patience are the prescribed values. Proscribed are unnecessary effort, self-limiting habits as well as mistaken perceptual conclusions about the nature of training and experimentation. Students are led to change their largely automatic routines that are interpreted by the teacher to currently or cumulatively be physically limiting, inefficient, or not in keeping with best "use" of themselves as a whole. The Alexander teacher provides verbal coaching while monitoring, guiding and preventing unnecessary habits at their source with a specialized hands-on assistance.[18]

This specialized hands-on skill also allows Alexander teachers to bring about a balanced working of the student's supportive musculature as it relates to gravity's downward pull from moment to moment. Often, students require a great deal of hands-on work in order to first gain an experience of a fully poised relation to gravity and themselves. The hands-on skill requires Alexander teachers to maintain in themselves from moment-to-moment their own improved psycho-physical co-ordination that the teacher is communicating to the student.[18]

Breathing, Voice and Head Position

Short-sighted habits are capable of becoming harmfully exaggerated over time, such as restricted breathing.

Warmup, Stretches --- XFR ---

Hamstring and Calves Stretches - Easy

Any stretch that focuses on the Hamstring and Calves muscle groups is a great alternative.

  1. Modified hurdler stretch, pigeon stretch or calf stretch.

  2. Sweeps of picking daisies is a great dynamic alternative.

  3. Step one foot in front of the other so that the heel is in contact with the ground and the toe is pointed towards the sky.
  4. This leg will be straight so there is no bend in the knee.
  5. Bend at the torso to place both hands behind the ankle, and then sweep them forwards to come in front of the toes.
  6. Now return to the starting position, take a step forwards and perform the same movement on the remaining leg.
  7. Keep walking forwards as you alternative between legs.

Frankenstein Walk - Great Hamstrings Dynamic Stretch - Intermediate

Also known as Walking Toe Touch. It’s a great way to stretch your hamstrings, and activate the hip flexors and quadricep muscles. It also works the Abs and Shoulder muscles.

The Frankenstein walk is a great warm-up drill before attempting running, jogging, walking, leg exercises, and plyometrics.

It can also be classified as an exercise on its own as it increases muscular endurance and strength.

Stand with your legs together and one arm extended. Step and kick the opposite leg straight up. Try to touch your toe with your hand then return as you walk forward. Repeat, alternating sides.

Be sure to have correct form. so take your time! - Keep the torso in an upright position - Keep the arm straight out in front of the body when touching the toe - Maintain a straight leg as you kick your leg forwards (no bending at the knee) - Most importantly, when performing the Frankenstein walk,

Tai-Chi

Yoga


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