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Alexander Technique in the Work Place
February 16, 2010
The Alexander Technique is a proven approach to self-care that people of all ages and abilities can learn to improve skill and relieve the pain and stress caused by everyday misuse of the body.
Some tips for a better workplace experience:
Many of my students sit at a desk working all day on the computer. They tell me that their shoulders hurt, their necks are tight, their backs are tired. Sound familiar? Here are some Alexander Technique tips to make life in an office a little easier.
- First, take a moment to notice yourself. Without changing anything, what are you aware of? Can you tell if you are balanced on the chair? What are you doing with your shoulders? What are you doing with your legs?
- Find your sit bones. These are the bony protuberances at the base of the pelvis. Let yourself balance on your sit bones, so that they take the weight of your torso and head into the chair. Notice any tension in your lower back, or across the upper back. Are you holding yourself up? Let the chair do the work of bearing the weight of your body. This should help to release some of the tension in your back. Be sure that your feet are flat on the floor, with your legs hip-width apart. If the chair is too high, use a stool or a phone book to give your feet something to rest on.
- Bring your thought up to your head and neck. Let your neck soften so that your head can float up, lifting slightly away from the spine. Take a breath.
- Notice your shoulders. Are they pulled up with tension? Let them drop slightly and release away from each other. As you type notice what you do with your jaw. Do you grit your teeth? With your lips closed, let your jaw drop open slightly so that your teeth are parted. Let your tongue rest softly in the base of your mouth with the tip of your tongue gently touching the back of your lower teeth. Breathe in and out through your nostrils letting your ribs expand and contract as you do.
- Check in with yourself as you work and take short breaks as often as every twenty minutes. Just standing up and sitting back down will help to relieve stress.
Consider having a lesson to help you recognize and let go of your patterns of tension.
Karen DeHart, M.AMSat
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