Tip 83 – Reduce Back Pain by Standing Over Your Legs

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Reduce low back pain by standing over your legs.

Avoid Leaning Against Your Lower Back

It is common for people to stand by leaning against the lower back while pushing the pelvis forward. Your back doesn’t end in the lumbar region, it continues to the bottom of your pelvis. Standing over your legs takes pressure off your lumbar region, as well as allowing you to stand taller and move more easily. Watch the video at Tip 77.

More on Using Your Whole Back
Point Your Spine
Awareness Begins Behind You


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By |2017-06-03T17:58:17-04:00November 12th, 2011|Back Pain, Weekly Tips|11 Comments

Tip 76 – Video: Point Your Spine

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For improved posture, point your spine like pointing your finger.

The idea of pointing your spine goes back to Tip 4, but it actually doesn’t work so well by itself.  Pointing your spine is not tightening your neck or lifting your ribs.

More on your pointing spine.
Your Spine Is Lively
Find Your Spine while Lying Down

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By |2019-01-16T15:49:15-05:00September 24th, 2011|Spine, Weekly Tips|7 Comments

Tip 75 – Video: Awareness Begins Behind You

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Awareness Begins Behind You.

This is a video version of Tip 2. It’s one of my favorites, but also maybe the most obscure.

Don’t forget Tip 2.
Experience the World from Your Back, Forward.

Extra
A Podcast from Robert Rickover: The Alexander Technique and Tai Chi

 

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By |2014-08-09T15:42:01-04:00September 17th, 2011|Alexander Technique Theory, Weekly Tips|0 Comments

Tip 74 – Video: How to Speak with Less Tension

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Speak with Less Tension

My head movements in this video are a little exaggerated, but the idea is good.  For speaking with less tension, think of your voice as coming from over the back of your head, not from under your chin.

A little more on speaking/breathing.
Avoid Gasping before You Speak

Extra
A Podcast from Robert Rickover: Something highbrow, The Relationship between Alexander and John Dewey.

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By |2014-08-09T15:42:41-04:00September 10th, 2011|Breathing, Weekly Tips|8 Comments

Tip 73 – Video: While Looking Up, Don’t Pull Down

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Looking up? Don’t pull down.

Looking up is generally painless, so long as you don’t “pull down” in order to look up. The video demonstrates looking up with less neck tension.

 

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By |2014-08-22T17:58:25-04:00August 27th, 2011|Head/Neck, Weekly Tips|7 Comments

Tip 72 – Core/Ab Exercises and the Alexander Technique

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Improving your posture and movement is about understanding how to use your body, not excessive core exercises or rippling abs.

A New York Times article from August 2011 questioned the value of crunches, and I agree (Are Crunches Worth the Effort?). I  hear it all the time, “a strong core and abdominal exercises are essential for proper posture.”  Exercise is valuable, but improved posture and movement is achieved through understanding how to use your body, not crunches. Most children have a natural ability to stand at their full height without ever doing any crunches. Holding your stomach in also impedes breathing and makes you stiff, and excessive crunches may even damage your spine. Here is my take on an alternative view of posture.

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By |2019-01-16T18:11:29-05:00August 19th, 2011|Breathing, Weekly Tips|7 Comments

Tip 71 – Video: Point Your Shoulders

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Rounded shoulders? Don’t pull them back. Instead, try gently pointing your shoulders away from each other.

More on Rounded Shoulders

Point Your Shoulders

Five Tips for Improving Rounded Shoulders

Roger Federer

An Arch Made of Arches

Extra
A Podcast from Robert Rickover: Developmental Issues and the ability of Children to Learn how to Write

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By |2014-08-22T18:00:46-04:00August 13th, 2011|Rounded Shoulders, Weekly Tips|17 Comments

Tip 70 – Video: For Walking, Think More about Where You Are

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To walk with greater stability and power, think more about where you are than about where you are going.

After watching this video, visit Tip 23, for more information on the value of the standing leg.

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Tip 69 – Video: When Walking, Lead with the Crown of Your Head

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For improved walking, lead with the crown of your head instead of your chin or chest.

This video about improved walking comes from Tip 25. Leading with your chin tends to push the neck forward. Leading with the crown of your head will help you feel less tense and you will walk more easily. The crown is the highest point on your head that is just behind your ears.

More on Walking:

Image: When Walking, Lead with the Crown of Your Head

Video: Think More about Where You Are

Image: Think More about Your Standing Leg

Video: Leave Your Hip behind Your Leg

Leave Your Hip behind Your Leg

Article: Walk with More Stability and Power

Extra
Alexander Technique on NPR Less Driving Stress

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Tip 68 – Video: Think of Your Body as an Archer’s Bow

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Instead of thinking of posture as a straight line, try thinking of your body as an archer’s bow.

There are different ways to help you understand the body as an internally dynamic event, something much more than a bunch of bones, muscles and joints that lug you around.  In Tip 66 I say that the body can be viewed as an ocean wave.  In the above video tip, I talk about the body as a hunter’s bow. This tipe comes from  Tip 1, which is really my favorite.

And here are a few more ideas on not standing up straight.

Extra
A Podcast from Robert Rickover: An Introduction to the Alexander Technique

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By |2014-08-23T10:25:26-04:00July 16th, 2011|Bending, Dynamic Opposition, Weekly Tips|8 Comments

Tip 67 – Imagine Your Breath As Ocean Waves

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Imagine your breath as ocean waves.

In the previous Tip, waves were about posture. This time they are about breathing. A rushed breath, a gasp, is a symptom of impatience. Breathing is something to allow, not something to do. For easier breathing, and less rushing, try waiting for your next breath as if you are waiting for the next wave.

More on Breathing

Free Your Breath – Audio & Article

Avoid Gasping

Avoid Gasping before Speaking

Enjoy Your Exhale

The Ribs Hang

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By |2014-08-23T10:26:03-04:00July 9th, 2011|Alexander Metaphores, Breathing, Weekly Tips|20 Comments

Tip 65 – Video: To Rise More Easily from a Chair, Go Up

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To rise more easily from a chair, go up and not down.

This video comes from a lot of different tips, but mostly Tip 16 where you can see a commonly reproduced Alexander influenced drawing. Clarifying our relationship with the chair, as well as the difference between up and down, are fundamental concerns of the Alexander Technique.

And here are a few more tips on going up.

Avoid Pulling Down in Order to Go Up

Bending Forward? Use Your Hip Joints

Improve Computer Posture

Extra
Alexander Technique in the New York Times Sit Up Straight, Your Back Thanks You

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By |2017-02-04T21:05:02-05:00June 25th, 2011|Comfortable Sitting, Weekly Tips|2 Comments

Tip 64 – Video: Think of the Chair as Your Legs

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To sit more comfortably, try thinking that the chair is your legs.

This video comes from Tip 46, where you can see two diagrams, a slightly different description, and the answer to the ultimate Super Bowl question.

And here are a few more tips on sitting.

A Totally Different Idea on Sitting

Point Your Spine

The Waist Is Not a Joint

Extra

A Podcast from Robert Rickover Negotiation and the Alexander Technique

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By |2014-08-23T10:28:11-04:00June 18th, 2011|Comfortable Sitting, Weekly Tips|6 Comments

Tip 63 – Video: When Bending, Keep Your Head Away from Your Heels

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For easier, stronger bending,  keep your head away from your heels.

This is a video version of  Tip 12, where you can see illustrated photos and a short description.

More Tips on Proper Bending.

Your Body Is a Spring

Video – Three Tips for Improved Bending

Bending Down? Think Up!

Extra
A Podcast from Robert Rickover Singing and the Alexander Technique

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By |2019-01-16T15:43:08-05:00June 11th, 2011|Bending, Head/Neck, Weekly Tips|6 Comments

Tip 62 – Video: How to Climb Stairs

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How to Climb Stairs

For easier stair climbing, avoid bringing your whole body down in order to reach the next higher step. Instead, just keep driving your leading leg toward the step and you will go up. To see a diagram about climbing stairs, check out Tip 15.

And for a change, here are a few unrelated Alexander tips.

Experience Is Behind You

Improve Balance with the Alexander Technique

Breathing as Ocean Waves

Extra

Some medical evidence for the Alexander Technique from the website of Robert Rickover

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By |2014-08-23T10:29:37-04:00May 28th, 2011|How to Climb Stairs, Weekly Tips|10 Comments