Empowering Weekly Posture Tips and Techniques
Posture Tips for Dummies: Don't stand like this!
/So why did I mistake these folks for real people? Because so many real people stand like this! And not just fashionistas! Spend hours in front of a computer and it's easy to become slumped and detached from the world beyond your screen. The slumping becomes so habitual that we forget how to stand upright without straining. The Alexander Technique helps you to discover what's gone wrong and to allow for change so that you can stand up straight efficiently, without an unnecessary and uncomfortable effort. Rediscover how to naturally stand, sit, walk, move and do "like whatever" you do. Time to get up from my computer and take a walk!
Thoughts on Nutrion Provide Parallels to How we Use Our Bodies. Nutrition? Will The Posture Police be fined for going off-topic?
/In the same way, we tend to divide ourselves up into details and look at knee pain as the result of a knee problem, lower back pain as the result of a lower back problem, wrist pain as the result of a wrist problem, breathing trouble as a result of a breathing problem. These types of issues often arise from wear and tear on the body based on a general coordination problem, a problem with how a person is using their body in every activity that they do. Using your body in ways that create compression or excess tension results in strain. People are often told that they have poor posture, but they may not realize that their poor posture is really a problem in their total coordination pattern that results in lower back pain, knee pain, shallow breathing, or any of a variety of strain-related issues. Focusing only on specific areas of the body often masks a more general postural coordination issue, just like focusing on only specific nutrients in food masks more general trends in diet, such as the types of foods we choose to eat.
Think about the following: If you thrust your neck forward and pull your head back (this may feel like sticking your chin out), you are pressing your head back and down into your spine. If you look in a mirror or watch someone else do it, you'll see what I mean. Now let your head drop down as if you've fallen asleep on a bus. Your head is heavy, isn't it? So, if you are pulling your head back and down into your spine, you are pressing the weight of your head (about 10 pounds) down through your back and legs. This posture creates compression and distortion all the way down to your feet. So, releasing your neck up instead of tensing it and pulling your head back will relieve a lot of pressure on your back and even as far down as your knees and ankles. Most people pull their heads back and down into their spines without even knowing it and take this posture with them into any activity they engage in. When humans were hunter-gatherers, we probably did this when we suspected there was a predator around the corner. It's a startle-response and most people are stuck in it unknowingly, creating pressure in their backs and legs, yet trying to address the back and leg troubles by exercising or having surgery on those areas. Why not address the source of the problem and stop tensing your neck? The Alexander Technique helps people to address strain issues at the source and really solve the root of the problem. Like Campbell's findings on nutrition in The China Study, looking at the big picture and at how everything works together will give a person more useful information that addressing fine details out of context.
Time Travel with the Posture Police
/Miniature New Yorkers Spotted At Prince Street! Tiny people also exhibit good and poor posture!
/Exhibit B: I glanced to my right and saw an encouraging, though less common site - what appeared to be an older woman who carried herself more upright than most teenagers. Her head was poised atop her spine and she maintained her full height without compressing herself. She exuded confidence. She looked relaxed and aware of her surroundings. Becoming as compressed and physically disconnected as the first woman is not an inevitable symptom of age. If we use ourselves well, we can continue to maintain good use. Now, here's a question . . . Who would you be more likely to ask for directions? The woman standing more upright, right? Why? Probably because she seems more like she knows what's going on. I would expect the first woman might be confused, afraid of falling, and so narrowly focused that she might have trouble answering a question (also, typically symptomss of old age, no?) - clear evidence that the physical and the mental are inseparably intertwined and that how we use ourselves affects how we function.
Exhibit C: Next I spotted a young woman walking briskly. She employed a great deal of strain to move about. She appeared to be leading with her chin and thereby tipping her head back and down (rotating the head back), resulting in tightness in her neck, upper back and shoulders. Her lower back looked tight and it seemed as though she was squeezing and compressing all of herself in order to move forward. She appeared to be taking the weight of the bags that she was carrying into her shoulders, further exacerbating the problem. Interestingly, there was nothing unusual or extreme looking about the way that she was holding herself or walking, yet she was using herself quite poorly.
Exhibit D: Next I spotted a second young woman walking briskly, also carrying an object - quite a heavy-looking object! She appeared to be exerting no excess effort to hold the chair that she carried in her right hand. She didn't tighten her shoulders and the weight of the chair seemed to be evenly distributed throughout her body. She walked upright,at her full height, and did not stick her chin forward and rotate the head back. She maintained an straight, yet relaxed torso and she easily stepped about as her legs weren't stiff. She appeared to be moving and reckoning with the weight of the object in her hand with just the right amount of effort. Lovely to see, but a rare sighting! Who would you be more likely to ask for directions? I would ask the woman carrying the chair. Even though she may be walking quickly, she appears more present and like she might be able to easily answer my question without becoming frustrated or slowing down. The first woman looks as though she would be disturbed by someone stopping her and annoyed to have to think about my question while carrying bags and trying to move along quickly.
Exhibit D: Next, I happened upon two folks engaging in a popular activity of late. Using a cell phone! They were likely texting or checking email. Prince street is one of those stations that I always get reception in. Very convenient! I immediately noticed differences in the posture and use of these two people. The person on the left appeared closed in on herself, focused on her phone at the expense of everything else. She dropped her head down, dragging her neck and back with it and adopted a similar stance and attitude to older woman in Exhibit A. The person to the right looked down at his phone, but allowed his head to rotate up and over to move down instead of just dropping down. The result is that he moveed his head and neck down in space without compressing down in himself. He seemed relaxed and composed. The person to the left seemed stressed and agitated. As in the other comparisons, I would likely ask the relaxed, upright, composed person for directions. I would expect that he'd be able to pause reading an email or writing a text message, calmly answer my question, and then return to his phone. I'd expect that the person to the left would be frustrated about having been interrupted and might have trouble going back to what she was doing. The act of focusing need not involve strain and a complete narrowing of one's perspective. It is possible to remain composed, alert, and concentrated on a task.
There were many more tiny people to observe on both platforms at Prince Street. Take a look yourself if you happen to be in the station and let me know if that tiny train ever shows up!
Explore Useful Resources for Better Posture
/For more information about the Alexander Tehnique, visit:
Surgeons and Actors spotted taking Alexander Technique lessons!
/Surgeons and Actors spotted taking Alexander Technique lessons!?!? Librarians across the globe are dizzy with panic in regards to how to categorize this mysterious technique with such a wide array of applications. Rumor has it that they are organizing to stage a protest of the disruption of their carefully-constructed classification systems.
Click below to read "Artistic Discipline Meets Modern Technology to Enhance Surgical Proficiency"
http://www.prnewswire.com/news-releases/artistic-discipline-meets-modern-technology-to-enhance-surgical-proficiency-104198763.html
Come back here with you're head up, Charlie Brown!
/Posture Police: Lucy came down on you pretty hard there.
Charlie Brown: You can say that again. I'm just a failure. That's all there is to it. The harder I try, the worse I get.
Posture Police: That's because you're end-gaining.
Charlie Brown: Good grief, I can't stand anymore criticism!
Posture Police: Now hold on a second. Lucy listed for you and showed you all of your shortcomings . . .
Charlie Brown: I know! That's all I am. Millions of faults all stuck together forming something that sort of looks like a human. Why do I have to be me? I wish I were some with no faults or maybe just three faults. I think I could handle three. But all faults? I can't do anything but be discouraged.
Posture Police: Charlie Brown, you're "faults" as you call them are what you do. They're not written in you're genetic code.
Charlie Brown: They're not?
Posture Police: No. If you're doing something one way, you can change how you're doing it right?
Charlie Brown: I guess so. But how? I try so hard. If at first you don't succeed, try, try again. Just Do It, Nike.
Posture Police: I think that whoever said those things was giving some pretty poor advice.
Charlie Brown: But I have to try, right? What else can I do but try? Oh, I'm so sick of trying.
Posture Police: So stop trying!
Charlie Brown: You want me to give up? I'm only eight years old! Oh, but I should give up. I'm a total, utter, failure.
Posture Police: I'm not suggesting that you give up. I'm suggesting that you do something different instead of always trying to do the same thing. It's like you're running faster and faster in a circle. You try harder and harder, but with the same habits that just get you right back to where you started.
Charlie Brown: What habits? You mean my faults?
Posture Police: Yes, you're faults, but let's be less judgmental and call them habits that get in the way of you achieving your goals.
Charlie Brown: Lucy said that I lack coordination and that my movements are erratic.
Posture Police: I saw the instant replay of you running and I agree with her. She wants you to fail, so she doesn't offer you an alternative for your "faults".
Charlie Brown: Ok, I'm listening.
Posture Police: When you were running to kick that ball, do you remember how you were going about running? Were you aware that you were moving erratically?
Charlie Brown: No.
Posture Police: And there's the problem. How can you change that if you aren't aware if it while you are doing it?
Charlie Brown: Good grief. This is complicated.
Posture Police: I think it's pretty simple. As I mentioned before, you were end-gaining. You were thinking only about kicking the ball, but you were ignoring the means-whereby you got there.
Charlie Brown: The means where-who?
Posture Police: The means whereby you do something. They way you do something. The steps involved in doing something.
Charlie Brown: I understand.
Posture Police: Good. You ignored how you were getting to the ball and were only thinking of the end goal - kicking it. You completely stressed out about getting to the ball and exhibited poorly coordinated, erratic movements as pointed out by Lucy. Lucy isn't helping you though by simply pointing them out.
Charlie Brown: I should have kept that nickle in my pocket, but I was so desperate.
Posture Police: Let's look at what you are doing when you run. Here's a ball. Go over there and run and kick it.
Charlie Brown: Are you going to pull the ball away?
Posture Police: No.
Charlie Brown: Ok. Here I go.
Posture Police: Ok, stop just a minute.
Charlie Brown: But I didn't even get to the ball yet.
Posture Police: You're already end-gaining. Just like in the instant replay, you are pulling your head back and down, and therefore compressing your whole spine. That pressure in turn prevents your legs from moving freely under your torso. You're not present as you're running. It looks like you're only thinking about the ball and you're forgetting how you're moving and where you are in space. Can I put my hands on your neck and back to show you what I mean?
Charlie Brown: Ok. Oh, wow! Now I feel what I'm doing. You're right! I feel that I am pulling my head back and down. Even when I'm just standing here. So I must be doing it even more when I'm running.
Posture Police: Now you are getting the idea. Pulling the head back and down is a startle response, like if you just saw a grizzly bear over there! If you do that while you run, you'll slow yourself down and will interfere with your natural, efficient coordination. You are naturally well-coordinated, Charlie Brown. You just need to get out of your own way. You're not doomed to be a failure if you learn how to change your habits.
Charlie Brown: Wow, thanks. I don't feel discourage anymore. I think I have a lot of work to do, but there might be some hope for me yet!
Posture Police: Glad to be of help. You are a good man, Charlie Brown!
Penalty For Failing To Bend Over Properly: Back Pain!
/Let's find out!
Red Stick Person: Good evening officer!
Posture Police: I'd like to speak with you regarding how you're bending over to clean up after your dog.
Red Stick Person: Isn't this how you are supposed to bend? I've always heard that I should bend like that in order to avoid hurting my back - bend the knees, not the back and keep the back straight, right?
Posture Police: Yes . . . and no. Let's start by talking about what the "major joints" are - HIPS, KNEES, ANKLES. If you bend at these joins as opposed to bending your back, you are less likely to put stress on the smaller joints formed by the vertebrae of your spine.
Red Stick Person: Does that mean that I must always bend at the major joints or else I'll be bending wrong and hurting yourself?
Posture Police: No.
Red Stick Person: Does that mean that if I always bend at the major joints that I'll be bending correctly and never hurt myself?
Posture Police: No.
Red Stick Person: Uh-oh, so how do I know if I'm bending correctly and not hurting myself?
Posture Police: Pay attention to how you are using yourself regardless of your bending position.
Red Stick Person: Uh . . .What do you mean "using myself"?
Posture Police: I mean are you compressing in on yourself? That would be an example of poor use. Are you you compressing your spine? Also poor use.
Red Stick Person: In which situation? Am I compressing when I bend my major joints or when I bend my back?
Posture Police: In either situation. How you use yourself permeates all situations, positions and movements.
Red Stick Person: So bending at the major joints can help me to avoid back injury, but what really counts is how I'm using myself!
Posture Police: You've got it. Bending at the major joints is what Alexander Technique teachers call "mechanical advantage". It helps to set up the potential for good use, but it doesn't guarantee good use.
Red Stick Person: Great! Um, but how do I know whether or not I'm using myself well?
Posture Police: Well, you may not know. Compressing can become a quite habitual and unconscious habit.
Red Stick Person: Can Alexander Technique lessons help me to identify my unconscious habits?
Posture Police: Yes!
Red Stick Person: How?
Posture Police: By helping you to actually feel how you habitually compress yourself, so you can stop doing that and allow yourself to relax and come up to your full height.
Red Stick Person: Instead of scrunching myself down?
Posture Police: That's right.
Red Stick Person: I'm standing here all day on this sign demonstrating to passers-by that they should clean up after their dogs. I always see people walking along hunched and squeezed and pulling themselves down. And some of them try to keep their backs straight when they pick up their dog's poop, but they look so stiff!
Posture Police: I think you've got the idea!
Red Stick Person: So, where can I find an Alexander Technique teacher?
Posture Police: You're lookin' at one, Red Stick Person! Here's another tip.
Red Stick Person: Yes?
Posture Police: Learn from your Red Stick Dog! Your dog, like most animals and small children has incredible use!
Red Stick Dog: Woof!
Red Stick Person: Yes, she hasn't interfered with her natural balance and coordination.
Red Stick Dog: Woof! Woof!
Posture Police: I have one more question.
Red Stick Person: Yes?
Posture Police: Why don't you bend your elbows when you scoop your dog's poop? You look rather stiff!
Red Stick Person: Doggonit! I didn't realize that I was straightening my arms like that! Thanks for cluing me in to how I was holding my arms! Ahh! That feels much better to let my elbows bend a little! Hey, did anyone ever tell you that your hat is kind of old-fashioned!
Posture Police: Ah yes, but some habits I choose not to change, my friend!!!
PEDESTRIAN TRAFFIC ALERT: Sightings of shoes wearing people!
/INTRO TO THE BLOG: TAKE THE POSTURE TEST!
/And now two questions about how you are standing:
1) Are you actually standing up more straight? If you do what most people do, you arch your lower back and thrust your chest forward. Take a close look. If you are doing what I am presuming in order to straighten yourself, you are actually pulling yourself down (back and down that is). You are exaggerating the lumbar curve (in the lower back) and decreasing your height. It's slumping, but slumping backwards!
2) How do you feel? I am guessing that you probably feel uncomfortable. Perhaps you are holding your breath or your breathing has become more shallow. If standing up straight is so good for you, why does it feel so terrible?
Most people
So, what is "good posture"? Instead of defining "good posture" as standing up straight, let's call it getting out of your own way and allowing yourself to come to your full height.
What does "Getting out of your own way mean?" What is "your full height?
Many people overuse the muscles in their shoulders and upper back, resulting in a "hunch" forward. If they stop overusing those muscles, then tone will be redistributed to the back and the legs, which will allow for more release in the shoulders and then more tone in the back and legs. This give and take over a period of time results in a much more balanced distribution of tone (without doing any dedicated excersizes). An indirect result of this redistribution of tone will be that the person finds themselves standing up straight without extra effort because the muscles that are well-suited for postural support are doing their job properly. For most people, coming to their full height will look like standing up straight. For others, coming to their full height may not equal looking completely straight . . .
Here is in example as to why someone might not stand straight, but still have excellent posture:
I have scoliosis in my lumbar spine. In the past, I alternated between collapsing into the curve and willfully holding myself up so that I wouldn't look crooked. I caused myself great discomfort by engaging these habits. Through practicing the Alexander Technique, I learned how to become aware of and stop what I was doing and to allow my postural support muscles to do the work of supporting me. I can now come up to my full height without unnecessary tension and discomfort. It's unlikely that the lateral curve in my spine will completely straighten out, so my "full height" includes an extra curve in my spine.
Good Use vs. Good Posture
Alexander Technique teachers, through hands on, kinesthetic re-education, teach people how to become aware of habits that prevent them from standing, sitting, moving, and breathing naturally. F.M. Alexander, who developed the technique, referred to these habits as the way in which we "use" ourselves. The way in which we use ourselves affects everything that we do.
If you improve your use, you will come up more to your full height. What we call "poor posture" is not a condition. It is something that we do to ourselves by using ourselves poorly. People who study the Alexander Technique note improvement in their posture, but not by directly trying to fix it. If you use yourself well you'll likely come up to your full height . . . and receive many compliments on your improved posture!
This blog examines the subtleties of how we use our bodies and the day-to-day choices that we make that effect how we use our bodies and in turn our posture.0
For more information regarding the Alexander Technique, visit my website www.lindsaynewitter.com or email Lindsay at lindsay.n@gmail.com.
Apprehended and Awaiting Trial: Computers and office furniture.
/The PC user often spends hours on end in a fixed position making minute movements to type and execute mouse clicks. A lot of the strain that we generally experience comes from engaging in sedentary activities such as working at the computer. People are often tempted to blame their computer, their job, their chair for their troubles. Purchasing a new computer or chair or finding a new job may not be necessary. Here are some questions to ask yourself:
1. Is the work you do at the computer a physical or mental activity?
2. Is your workstation set up to your advantage?
4. How are you concentrating on your work?
5. Take some Alexander Technique Lessons!
Don't you find it easier to think and create when you feel comfortable, energized, and free of aches and pains?
Image by: <a href="http://www.publicdomainpictures.net/view-image.php?image=2565&picture=creative-daydreaming">Creative daydreaming</a> by Frits Ahlefeldt