Does the Alexander Technique Work?

By Helen Clark

The 19th Century actor, F.M. Alexander, in an attempt to cure his loss of voice, discovered that breath and the body are interlinked. His 'Alexander Technique' for improving posture and breathing apparently enables us to exercise more productively and since exercise and drama and two of the major elements in my life I decided I would embark on a five week course...

Wednesday, 30th April.
After a typical 'introducing ourselves' exercise we got down to business. We started the session by lying on the floor, resting our heads on two or three books. The aim of this exercise was to lengthen the neck, relax the shoulders and practise some simple breathing techniques. Joe talked us through a visualisation in order to encourage us to relax our bodies. I managed to drop off to sleep as he was doing this (well... I'd had a busy working day and let's face it; the environment was right despite the hard 'pillow.') The theory, I think, was that after a day hunched in front of a computer or stressed out at work it's important to spend 10 minutes or so relaxing the body in this way.
We then went on to study how we get out of a chair! Sounds simple enough I know, but actually this proved to be quite interesting. We all appeared to lead from the legs but in fact Joe made us do it a second time, this time leading from top of the head (careful not to jut the head forward and to relax the shoulders downwards.) It did look and feel totally different doing it this way.
We then finished the session by picking up a book off the floor - bending at the knees and keeping both feet flat on the floor. To my surprise I was the only one in the group able to do this but then I was the youngest member of the group ...We ended with a few more breathing exercises (in pairs.) I'm never totally sure what breathing practise is all about to be honest. Maybe it'll all start to fall into place as we go through the course...

Wednesday, 7th May
This week we began the session with a short relaxation exercise again - lying on the floor with our heads on the books. This time I managed to stay awake! Mind you, I didn't get a chance to fall asleep as Joe had us doing all sorts of strange breathing exercises - breathing out to the sound of Shhhh and Ahhh and then vibrating our lips (it took me some serious concentration to stop myself laughing.) But apparently its human nature to feel embarrassed about sharing our voices and this is why we don't like making strange sounds in front of others (could somebody please tell me why I am here?)
The object of the exercise was to relax our vocal chords before we endeavoured to overcome the next embarrassing situation - reading in front of each other. We had to take it in turns to read from a book (all about the Alexander technique!) while Joe relaxed our shoulders and guided us into a standing then sitting position. It was a bit like trying to pat your head and rub your stomach - in other words a lot to think about all at once. Breathing correctly was the object of the exercise. We all, apparently, spoke too fast and I was told to remember to take a new breath though my nose rather than my mouth (apparently a trait I share with Gordon Brown!) In fact I couldn't even manage to sit properly, let alone breathe correctly. I couldn't help wondering what the point was. The only thing that I noticed was that when it was Joe's turn to read he read far too slowly for the purpose of maintaining an audience's attention. I say this purely as a professional (after all, I spend my days teaching pupils about speaking in public.)
Apparently sitting with your legs crossed is a 'No' (something women tend to do more than men) and folding your arms is also a 'No' as it restricts your breathing and sends out hostile messages to others. Unless, of course, you want to be hostile in which case it could prove a very useful way of telling others to back off.
We then had another go and standing and sitting correctly - leading with the top of our heads. Again it seemed that I was destined to fail - apparently I was trying to lead with my chin. I had no idea how ridiculous I must look every time I get up from a chair...why has nobody ever told me??



Wednesday, 14th May
We started the session with the relaxation exercise while I drifted in and out of consciousness and then went on to practise crawling. Yes...I did say crawling. You know, on all fours - like a baby. Apparently I'm a very good crawler (!) I was going to ask Joe the point behind this particular exercise but the moment past and then I forgot. After this we progressed to walking - watching each other walk across the room and pick up a pencil. Actually this was surprisingly interesting as when you study people doing this you notice all sorts of strange characteristics. I apparently put my heel down first - (not good I was informed) and also tend to lean back.
The whole analysis thing can make you quite neurotic and over- aware. I have found myself checking how I sit/stand all week. It's amazing how much of the time I twist when sitting and lean on one leg when standing. The sessions seem very obvious at the time but I guess they just help you get out of bad habits.

Wednesday, 21st May
Ok, so I'm really trying hard to make sense of this Alexander technique. I realise that spending time relaxing is important and it seems that this should be done lying on the floor with a 'pillow' of books - (not very helpful when you're stressed at work or in the company of strangers.) I am now more aware of how I sit and walk - back straight, shoulders relaxed, feet firmly planted... Joe gave us a booklet to read at home about a lecture given by an instructor 'On Learning and Teaching The Alexander Technique.' I find the concept hard to grasp - 'direct the crown of the head up and away from the heel bones.' Does this mean stand up straight? I think I need to look at it again... I suppose some concepts are hard to put into words. What I did manage to get from it was that it appears that developing a mental knowledge of the body helps as it enables us to be aware of how our bodies operate and therefore what to look out for when sitting, moving etc. Something that I have started to do...

Wednesday, 18th June
Today was supposed to be the last of my 5 sessions but to be honest I just couldn't face it. After such a long gap due to the fact that Joe had gone away I had lost any incentive. I have to be honest and say that the Alexander course has not won me over or convinced me that it offers me something that I didn't already know. Maybe this would come with time and more sessions but I can summarise what I picked up in the following:

• Sit up straight,
• Stand up straight,
• Relax as much as possible and try and be aware of how you hold yourself - when you feel yourself tense up, let it go!

I think that just about covers it. Oh yes! - if anyone tells you that you walk funny or get out of a chair in a strange way then it's probably best to just ignore them.