Train intelligently with The Alexander Technique

Alexander technique, tips, running, postural muscles, phasic muscles

Would you like to use your body more effectively, with greater awareness and less effort?

The Alexander Technique (AT) has been used for over a century to facilitate kinaesthetic awareness and strip away unnecessary physical tension.

With no equipment or a machine, which is unusual in our techno age, AT guides us into identifying where our imbalance lies.

Frederick Alexander, the founder of this technique, is famous for coining the term psycho-physical unity and revolutionised the way we view the mind versus body relationship. He was an Australian actor who suffered from chronic vocal hoarseness on stage and discovered AT while attempting to find a solution to this problem.

The doctors said there was no cure. He observed that he was able to speak quite clearly off stage but suffered voice loss and hoarseness on stage. He then studied himself in the mirror in an attempt to identify what he was doing differently to cause this. He discovered that what he thought felt right and what he actually looked like in the mirror did not tally up. The it factor was his mind; on stage his thoughts caused bodily tension.

He realised this: Our mind and body are connected and our emotions and thoughts affect our body’s response.

Tension impedes the breathing process. Alexander felt that this was such a significant part of the learning process that he originally called AT respiratory re-education. This also explains why AT is so good for athletes: they are getting their full dose of oxygen!


Alexander technique, tips, running, postural muscles, phasic muscles

The AT paradigm is about moving according to our human design!

The AT paradigm

This technique advocates inseparability and unity, all body parts work together to form the whole. So what might be more useful is to describe the muscle groups as voluntary and involuntary musculoskeletal patterns.

The human body is an amazing instrument; our muscles have memory. Imagine having to relearn how to ride a bicycle from the beginning each time you train – that would be pretty frustrating! But while muscle memory serves its purpose, it can also keep us back by internalising bad habits.

We recommend you ask a friend to take a video or a few pictures of you while you’re running or cycling to get a good look at how you are performing. You might get a nasty surprise!

We need to aim to achieve a balance between their postural (core) muscles and phasic (movement) muscles, and recognise where bad habits lie. In essence, we are recalibrating our sensory perception of our body. By doing so, we stop restricting our natural movement to consciously co-operate with our human design.

By learning how we are exerting unnecessary effort, we have the choice to do things differently.

Alexander technique, tips, cycling, postural muscles, phasic muscles

Avoid unproductive tightness and tension when cycling with the Alexander Technique.

Expert tips for cyclists 

Barry Collin has over 25 years’ experience in AT. He is an avid cyclist and goes everywhere by bicycle. He has an AT practice in London and shares the following advice:

1. Don’t collapse your back into a C-curve, because it restricts breathing.

Collapsing the back produces in turn a collapse in the front, which restricts rib movement and breathing. One gets the most oxygen for the least effort from the floating ribs at the bottom of the rib cage. Collapsing forward restricts their freedom and much more effort is needed to use inappropriate upper ribs, and accessory breathing muscles.

2. Don’t tilt your chin up so that you break the line extending from your spine.

Feel how the balance of your head (which depends upon correct muscle tone), is very important in the overall balance of the bike. The more you can allow the weight of the head to be transmitted down through the column of the neck and the length of the spine into the saddle, the more stable the bike will feel. The head, neck and back are now working as one integrated unit.

3. Let your legs do the work.

Finally, keeping this sense of relationship between head, neck and back, allow yourself to pivot forward from the hip joints and then allow the heels of the hands to just support your weight on the bars. This is a poised cycling position.

You soon appreciate that it is the legs that really must do the work. If the legs don’t do the work, the effort is passed upwards through the body. This will produce unproductive tension and tightness around the shoulders and arms, in the neck and jaw, and of course in the rib cage and the breathing.

Alexander technique, tips, running, postural muscles, phasic muscles

Learning to run well, train intelligently and compete with courage using the Alexander Technique.

Expert tips for runners 

Malcolm Balk (known as the AT running guru) has specialised in applying AT to running. He has co-authored two books with Andrew Sheilds: Master the Art of Running and Master the Art of Working Out. Here’s his advice:

1. The head leads and the body follows.

RUN TALL, not military tall but an easy up. The spine should lengthen in the body, not bend forward in the direction of movement. The forward lean should come from the ankles not from the waist. Thinking up helps the athlete breathe more naturally as well as preventing back issues.

2. Lead with the knees not the feet.

Alexander’s direction “let the knees go forward and away” is perfect for runners who want to reduce over-striding. Thinking of the knee leading, rather than reaching with the foot, encourages the runner to land more underneath the hip, which helps to reduce braking and slowing momentum.

3. Avoid ‘end gaining’!

Focusing too much on results is a great way to kill the joy of running and competing. Learning to run well, train intelligently and compete with courage and passion will bring results, and enrich you as a human being in the process.

Written by Carol Bailey and originally published in the May/June 2013 Go Multi issue.

For more on AT

Lucia Walker and Sharyn West have a combined 45 years’ experience in AT and are passionate about what they do. They studied with Dick and Elizabeth Walker who trained under Alexander.

Contact them for more information about their AT workshops which are held throughout South Africa and the UK:

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Find the balance between strength and cardio



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