Alexander technique (AT)
The Alexander Technique (AT) is an alternative therapy developed in the early 20th century that emphasizes improving posture and movement to enhance overall well-being. Founded by Frederick Matthias Alexander, this technique emerged from his personal struggle with chronic voice issues as a Shakespearean actor, leading him to discover the importance of body alignment and the impact of tension on performance. AT focuses on body awareness, efficient movement, breathing, and mental thought processes, making it particularly popular among performers such as actors, singers, and musicians.
Typically, students engage in weekly lessons with a certified instructor, who provides hands-on guidance to help them relax and improve their posture. While AT is widely practiced in Europe and recognized in performing arts institutions, scientific research is limited, with some studies indicating its effectiveness in alleviating back and neck pain. There are no known safety concerns associated with AT, although it may not be suitable for individuals with specific medical conditions. As with any therapeutic approach, choosing a qualified practitioner is essential for those considering the Alexander Technique.
Alexander technique (AT)
DEFINITION: An alternative therapy focused on improving a person’s posture and movement.
PRINCIPAL PROPOSED USES: Improved posture, pain relief, stress elimination, improved coordination
Overview
The Alexander Technique (AT) is a system of body alignment, movement, and thought that was developed in the early twentieth century. The technique focuses on posture, poise, breathing, body awareness, efficiency of movement, and elegance of stride. AT is used extensively by singers, musicians, and actors, including Madonna and Benedict Cumberbatch.
The technique was developed in the 1890s by Frederick Matthias Alexander, a Shakespearean actor and orator whose chronic hoarseness had threatened to derail his career. Doctors could do nothing to help him. Yet, determined not to give up, he tried to discover the cause of his chronic voice problems by observing himself in a mirror as he spoke in his stage voice. What he saw was poor body alignment: His head was pulled back, his neck muscles were tensed, and his breathing was awkward and gasping. In effect, his larynx had been compressed by the extreme tension in his neck muscles.
Alexander knew that changing his posture would not be easy. Just thinking he was about to speak would cause his neck muscles to tense. He ended up using a sort of reverse psychology to retrain his body. “Don’t speak,” he would tell himself, noticing a release of tension in his neck. His retraining would become the Alexander Technique. AT, as it is commonly referred to, is not only about posture and movement but also mind and thought. Although developed over a century ago, AT is still taught and practiced in the twenty-first century.
Mechanism of Action
Students of AT will typically meet individually with a teacher for twenty to thirty minutes each week. Lessons are hands-on, with the instructor gently guiding the student to lengthen and widen the body through gentle pressure. Particular attention is paid to the neck and head. The neck should be loose, with the head forward and raised. The shoulders should be lowered (“untensed”) and raised. Each session typically includes time to sit, stand, and lie on a treatment table with one’s head resting lightly on a book; the knees are bent. A lesson will also include specific training for the particular body movement that brought the student to the class (breathing and vocalizing, for instance, for a student who is a singer). Lessons are usually repeated weekly for several months or several years. The Alexander Technique may include chair and table work, visual cues, dynamic postures, and breathing exercises.
Uses and Applications
Those seeking the technique may range from violinists experiencing intermittent shoulder pain, to office workers who have upper back and neck problems from extended computer use, and to overweight persons who feel pain in their hips after walking as little as one block. AT instructors are careful to refer to their clients as “students,” not as “patients,” even though the majority of people who seek out lessons are suffering either from specific aches or pains or from generalized physical symptoms associated with stress and could thus, be considered medical “patients.”
AT is widely accepted in Europe, especially in England, where Alexander lived and taught. In all countries, the technique is prevalent among performers. Many music schools, including the prestigious Juilliard School in New York City, have certified AT instructors as faculty. It is not surprising that actors, such as Alexander himself, frequently practice AT. Famous actors who have studied the Alexander Technique include Paul Newman, Kevin Kline, Mary Steenburgen, Ralph Fiennes, John Cleese, and William Hurt. Another person who studied and practiced AT long-term was American philosopher-educator John Dewey.
Scientific Evidence
Few scientific studies of the Alexander Technique have been conducted. Two clinical studies have shown AT is effective in relieving back and neck pain. However, clinical studies confirming AT's ability to increase athletic performance; help with mood, stress, and self-esteem; or change bad habits have not been performed.
Safety Issues
No known safety concerns are associated with the Alexander Technique. However, it is not recommended for people with certain conditions, such as a slipped disc or spinal injuries. It is also important to note that AT and those who perform the method are generally unregulated. Therefore, care should be taken when choosing to pursue AT and finding an experienced practitioner.
Bibliography
"Alexander Technique." Better Health Channel, www.betterhealth.vic.gov.au/health/conditionsandtreatments/alexander-technique. Accessed 3 Sept. 2024.
American Society for the Alexander Technique, alexandertechniqueusa.org. Accessed 3 Sept. 2024.
Becker, Jordan, J. et al. "Alexander Technique vs. Targeted Exercise for Neck Pain--A Preliminary Comparison." Applied Science, 19 May 2021, vol. 11, no. 10, p. 4640, doi.org/10.3390/app11104640. Accessed 8 Dec. 2022.
Bloch, Michael. F. M: The Life of Frederick Matthias Alexander, Founder of the Alexander Technique. Boston: Little, Brown, 2004.
Selhub, Eva. "The Alexander Technique Can Help You (Literally) Unwind." Harvard Health, 23 Nov. 2015, www.health.harvard.eduwww.health.harvard.edu/blog/the-alexander-technique-can-help-you-literally-unwind-201511238652. Accessed 3 Sept. 2024.
Vineyard, Missy. How You Stand, How You Move, How You Live: Learning the Alexander Technique to Explore Your Mind-Body Connection and Achieve Self-Mastery. New York: Marlowe, 2007.
"Welcome to Alexander Technique Science." Alexander Technique Science, alexandertechniquescience.com. Accessed 3 Sept. 2024.