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When muscles work or overwork they shorten So when we over tighten our neck muscles we’re rotating our heads backwards and downwards shortening our spines and compressing our discs Is there any wonder why we may have neck pain and back pain
We say we have a stiff or sore neck as if someone gave it to us and now it’s ours In Alexander Technique terms it might be more accurate to say “I’m stiffening my neck” Of course if you say it that way you sound insane ‘Just stop stiffening it’ might be advice we’d get It isn’t that simple or is it
The Alexander Technique tells us to ‘free your neck’ which means reduce or eliminate excess tension in your neck How do we do that Tense your bicep as in ‘make a muscle’ Now let it go How did you do that Who knows but you can do it That’s a simple demonstration of releasing unnecessary tension which is what we want to do with our necks and other parts of us A certain amount of tension is necessary; we’re talking about extra tension
We want to cultivate the ability to identify what’s unconsciously habitually overly tense and then release it The Alexander Technique teaches to ‘free your neck so that your head can move forward and up’Forward can be explained in different ways but I find that thinking of forward as a forward rotation works best It’s a forward rotation of the head on the spine while the crown of the head moves up Usually you can achieve a forward rotation of your head by slightly lowering your nose
So slightly lower your nose let the crown of your head move up leading your whole spine into length Now let yourself breathe fully
Mark Josefsberg is a certified Alexander Technique teacher in New York He teaches in his private studio and at ARE Center of New York wwwarenycorg
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Feed your head
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The energy that I refer to here is called Qi and it is what circulates throughout your entire body in every moment. It is arguable that the best results can be obtained by including both weight training and aerobics.