The alexander technique....discomfort after...
 

sorry its me again asking about the alex tech....

yesterday was my first session and she had me laying on like a physio/massage type bed. with my knees bended and books under my head....she removed them until i was comfortable with the height. she then started to adjust me to, i think, align my spline....

afterwards the middle of my spine hurt but not a lot - until today when i went shopping and was aching quite badly, and also my lower back started playing up (i fell over by a swimming pool a couple of years ago which causes me a little pain here and there!).

Does anyone who has tried this technique think this is typical?....not sure whether i should continue with it or not?

hmm, I haven't ever had any sessions - just read & watched some video tapes. None of those mentioned any sort of adjusting:confused:
i hope someone with more input has some thoughts for you.

Well I have to say the books under the head thing does not sound like a professional method.

Perhaps she got some things movig in your spine that have not had much motion and the joints are inflamed and sore and then other parts of your back started to compensate for the pain.

I have not tried Alexander work, but I did like the gentleness of feldenkrais.

Using books is not uncommon in Alexander technique because they are both firm and (as you said) the level of your head can be adjusted easily by adding or subtracting one. It is probably that because you have grown used to being misaligned your muscles that haven't been used properly in a while are being taxed. It should go away after a while. If it's too much, let her know when you go back and she should adjust her exercises. Feldenkrais is another good option as is somatic movement if you have that available to you. I haven't done Feldenkrais personally but know of it and know those who swear by it. Somatic movement I coach with.

Did she give you any mantra to practice with at home?

Thanks everyone!

I have no idea what mantra is im afraid?. I've never really been into this alternative stuff, but willing to learn if it helps me in the long run!.

All she asked me to do was to lie flat with my knees bent for 10-20 minutes once a day, with some books at the same height as what she had in the session.....

Im sure your right, my muscles are easily upset on my back and im feeling back to normal today (whatever normal is!)

No worries
 

LOL- No need to be afraid of a mantra. It's just a thought that you say to yourself over and over to change your thought habits. The conscious thought habit changes will eventually affect the unconscious thought habits which theoretically change how your involuntary system acts. It's the main premise behind Alexander technique and why it is so safe- especially for those who have severe physical challenges. An example of a mantra used in some movement work is "My head is light like a balloon." She probably didn't want to scare you if you aren't used to alternative practices but you'll get there soon.

Seems lately my shoulders have their own mantra..be hard a rock..be hard as a rock. :mad:

LOL- Sorry to hear that. I have a similar conflicts going on. I feel your tension. ;)

The laying on the floor like that is similar to what Sharon Butler has you start with in her TOS program.
Although I think she suggests 3x a day if possible.
She doesn't mention lifting the head with books or ?
- but my PTs suggested it because of my c spine issues, I just use a low pillow or rolled towel

Butler also suggests placing arms out to the side at your own comfort level- this loosens/stretches the pec minor and is good for beginning to release any adhesions in the area.

Helps to gently offset our forward shoulders postures.
And a great way to do your relaxing and focus on diaphragmatic breathing.

Oh i understand mantra now..... yeah, she didnt mention it as she must be breaking me in gently! im an open minded person so im sure i'll get the hang of it all soon!.

she did say that she thinks i tense my jaw and that as the tongue is connected down to the mid-part of your neck it can cause tension there too!

im going to try and do it without the books and just a fairly flat cushion too jo as it doesnt feel comfortable with hard books!

Yes, that should work just as well as long as you are maintaining the same hight at the back of your head. Jaw tension definitely feeds in to neck tension and often beyond that too. Most who have jaw tension also have tongue tension- it comes from literally holding our tongue and clenching our jaw to keep from saying what we know we shouldn't. Feel free to PM me if you have emotional experiences from the tension release. I am trained as a movement teacher for actors and am used to dealing with this sort of thing. It will make you feel better on many levels I think.

Have used a flat cushion the last couple of times and my neck does feel less strained than with the books!. I think that im starting to become aware of my jaw tension as i can feel im pushing my tongue to the top of my mouth!....i can be quite a stressed person, which is a battle i think im slowly starting to beat but its hard to change a habit of a life time!.

Thanks again for your advice, i will let u know if i start reacting strangely!