The Alexander Technique

The Alexander Technique is widely recognized as a unique and effective method of mind-body re-education. It teaches a person to become aware of how a balanced relationship between the head, neck and back improves general co-ordination and orientation. Ease of movement is largely determined by the poise of the head in relation to the body. With the head as the leading element of a forward and upward orientation there is a freeing of the spinal column that results in the lengthening and widening of the torso, which facilitates good breathing and generally balanced movement.

As babies and young children we possess a natural poise that allows us to move without unnecessary strain or effort. As we grow older the delicate balance that characterizes the natural relationship between the head, neck and back deteriorates. We often fall into the habit of contracting our neck muscles, and this stiffening of the neck causes the head to be forced back and down which is against the natural extension of the spinal column. The vertebrae become compressed setting off a chain of reactions that combine to cause tension throughout the body consequently preventing ease of movement. Due to the fact that the spine is connected by nerves and muscles to every part of the body, when it loses its function as our basic support structure undue strain on other parts of the body automatically develops forcing us to compensate for this by holding ourselves up. As a result the whole muscular-skeletal structure is compromised. The ribcage becomes compressed restricting the breathing mechanisms. The shoulders are narrowed hampering the freedom of the arms, and the pelvic area is put under pressure causing strain on the legs.

Not only are harmful unconscious habits an obstacle to mastering any creative activity, but they also get in the way of enjoying the experience to the fullest. During an Alexander lesson the teacher, through the use of verbal suggestions and hands on guidance, encourages a sense of lengthening and widening in the body of the pupil that begins to release tense muscles and helps to reactivate the natural postural reflexes that allow the body to expand against the force of gravity. The pupil experiences a sense of lightness as a result of the upward orientation of the spine as well as an overall release of the muscular-skeletal structure, more relaxed and fuller breathing, and freer movement of the limbs. Ultimately the pupil becomes more in tune with their body, which is helpful in overcoming poor habits that cause pain or create impediments in the development of new skills.

The Alexander Technique and Voice

Scientific studies have shown how misalignments of the jaw, head and skeleton create muscular tension that interferes with vocal efficiency, rhythm and confidence. Frederick Matthias Alexander, founder of the Alexander Technique, began grappling with this problem over a century ago due to his own vocal dysfunction.

Alexander's problem with voice loss was a threat to his career as a professional recitationist, and since doctors could not offer him a remedy he was determined to find a cure himself. Through careful self-observation and experimentation Alexander recognized that in an effort to project and control his voice he pulled his head back, depressed his larynx, and gasped for air. He also noticed that his efforts caused him to raise his chest, and arch and narrow his back, and that this pattern occurred whether he spoke loudly or normally. This tendency to contort his body and breathing had previously gone unnoticed by himself as well as the specialists he had consulted regarding his vocal trouble. Alexander was convinced that this unconscious pattern was the cause of his persistent problems with voice loss.

Further experiments revealed that Alexander was unable to stop these physical distortions from occurring by mere desire or physical self-manipulation. This was because the habit was so deeply ingrained in his psyche and nervous system, that just the thought of speaking created a particular muscular response that was programmed into his way of being by years of repetition. It was this observation that led Alexander to recognize the indivisible nature of mind and body, which he termed psycho-physical unity. Taking this aspect of the human being into account he began to evolve a physical as well as a mental process to overcome his harmful habits.

Alexander discovered that he could intervene in the powerful instinctual responses of his nervous system by stopping all activity, and thinking appropriate thoughts that caused helpful changes to occur in the musculature, hereby creating a space for something new to happen, and thus make it possible to override the old pattern. In this way Alexander gradually succeeded in developing the ability to go from an instinctual and habitual way of using himself to one that was guided by conscious awareness. He referred to this process as a re-education of the psycho-physical mechanism, which enabled the sensory mechanism of an individual to become reliable again, thus allowing a more accurate level of awareness to guide activities and responses to life.

Alexander's ability to release himself from harmful interferences and patterns of misuse gave him an increased level of mental and physical vitality, and most importantly cured his vocal and respiratory problems. He found that he could recite for long periods without becoming hoarse. He was able to breathe easily through his nose as opposed to sucking air in through his mouth, and he experienced an increase in his respiratory capacity. When Alexander began teaching his technique to others he became known as 'The Breathing Man'. To him easy breathing was the natural outcome of good psycho-physical use.

In keeping with his premise of mind body unity it was evident that the changes he noticed, first in himself and later in his students, were not just physical but mental as well. A sense of calm is a quality often associated with the Alexander Technique because as tension releases in the body there is a corresponding release in the mental state. When energy is withdrawn from undue muscle tension and directed into the spine and brain, the mind is able to focus more calmly on the present moment, which allows an improved flow of awareness that enhances creativity. This is one of the reasons that the Alexander Technique has become particularly popular in the performing arts, and has been incorporated into the curriculae of the world's leading music and drama schools such as Juilliard and The Royal Academy of Dramatic Art. These institutions of learning recognize the Alexander Technique as an indispensable tool to help performers improve their use and experience greater freedom of expression.

It is a widely held belief that the voice is an expression of a person's overall well being. Alexander discovered that his voice was indeed an indication of his state of being, and a reliable gauge of his success in developing a technique to overcome harmful habits and achieve sound health. Today students of the Alexander Technique are able to experience a balanced and more integrated mind, body and voice as a result of Alexander's determination and pioneering spirit.