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An integral part of learning the Alexander Technique is to practise this resting balancing state. In semi-supine we are encouraging the back muscles to coordinate so that deeply held tensions can start to let go.

The intervertebral disks in our spine are subject to pressure during the day as our body weight pushes down. Cartilage and fluid in the disks are squeezed out into surrounding body tissues, as a result our stature shortens.

When the pressure on the disks is taken away, the disks have the ability to reabsorb fluids so, lying down in semi-supine actively helps the spine to plump up again.

Click to hear my audio guide to practising semi-supine floor work.


It’s going to take a while to change all the low level letterboxes already in existence so, in the meantime posties could adopt some of the Alexander Technique advice on how to bend correctly.

There are many posturally balanced positions that we can learn in order to use ourselves in an efficient, organised way, bending following the advice of the “Alexander Technique Monkey” is one of them.

At first glance, it might look like Health&Safety bending recommendation, however the Alexander Technique teaches us to pay particular attention to the neck-head connection where tension is usually stored.

We are asked to release that tension before the bending starts. It takes two seconds but the benefits are immense. Here are the stages:

  1. First thought, let go of the neck, this automatically releases the head on top of the spine that can then lengthen upwards from the tailbone
  2. Place your feet about shoulder width apart so that you can bend at your knees without jamming your hips
  3. Soften the back of the knees and bend in line with the toes, flex the ankles
  4. Let your pelvis come back and tilt the torso forward pivoting from the hip joints
  5. Let go of the neck again before pushing the mail in the letterbox

You may want to practice this five times before your run. You should see the benefits in a short time.


Alexander Technique for Embodied Mindfulness: My new course

January 20, 2019

A four-week evening course on Tuesdays 7:30-8:30pm February 5th-26th at Bloomsbury Alexander Centre This course is designed to convey mindfulness practices based on core Alexander Technique principles. The Technique is a mind-body strategy to wellbeing that helps us change the way we experience everyday life. When we are fully present in mind and body we […]

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“An Introduction to Alexander Technique for Mammographers”: Course I am running in London

June 24, 2018

I have been running these workshops for the Society of Radiographers since 2010. The latest took place on 7th June 2018. These interactive practical workshops are an introduction to the Alexander Technique as an educational training programme and specifically its application to working as a mammographer. The Technique is a practical method which involves the participants taking […]

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Explaining the Alexander Technique to clinicians and scientists: a very useful presentation

January 15, 2018

In late 2017, I attended an inspiring presentation (organised by HITE at UCL in London) given by Alison Loram and Ian Loram–“Mechanisms of sensorimotor control relevant to the Alexander Technique”. Particularly interesting to me was the scientific focus on the importance of the neck as a key factor in sensing and controlling motor response in […]

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Neck pain and Alexander Technique: New study

June 3, 2017

A new study in collaboration with the Society of Teachers of the Alexander Technique published in the prestigious Annals of Internal Medicine demonstrates what has been known all along by Alexander Technique teachers: that improving the way we go about our daily activities can relieve a pain in the neck.

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Alexander Technique on the BBC

June 3, 2017

The potential of the Alexander Technique played a starring role in the BBC’s latest series of ‘Doctor in the House’ recently, when the doctor sought the advice of a practitioner of the Technique to help improve the posture of a Paralympian troubled by debilitating pain that was beginning to seriously compromise his sporting performance and […]

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Parkinson’s and the Alexander Technique

June 3, 2017

Here is a very interesting short clip about how the Technique can help with Parkinson’s.

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Published research on the Alexander Technique: My recommendations

October 30, 2016

More and more research is being done on the Alexander Technique. Here are links to a few academic papers which I particularly recommend: Lighten Up: Specific Postural Instructions Affect Axial Rigidity and Step Initiation in Patients With Parkinson’s Disease Increased dynamic regulation of postural tone through Alexander Technique training Neuromechanical interference of posture on movement: […]

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Smart Phone! Smart Posture? My thoughts…

September 26, 2016

Text Neck – A problem of the modern age Text neck, or tech neck is the term used to describe the pain and damage caused to the neck, back and spine from constantly looking down at electronic devices. It is one of the most common causes of back pain and headaches and is an epidemic […]

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