Category Archives: alexander technique

Pelvic Tilting and your Health.

What is a pelvic tilt?
Stage 1:
If you put your fingertips on the upper border of your symphysis pubis (pubic bone), and your thumb on your navel, there will be a gap of maybe 4-5 inches (11-12 cms).
If you then try to lift the pubic bone up towards your navel (leaving your navel in the same position), without bending your knees, so that the gap begins to close, you are starting to do a pelvic tilt.

Stage 2:
Without bending the knees, you will reach a point where you can no longer do the pubic bone lift.  By this stage the gap might have narrowed to about 2.5″.
In order to continue to narrow the gap, your knees must now begin to bend, but the most important thing is to continue to lift the pubic bone to narrow the gap between fingertips and thumb (you might be able to narrow it to about 1″), so that the knees are forced to increasingly bend.
In this way it can be seen that in both tai chi and in qigong, the knees bend as a result of the pelvic tilt, and
not because you bend the knees as a separate activity.

How does it affect you?
Amongst other things:

  • More flexibility in the lower (lumbar) spine.  Ultimately, less discomfort, as well as less risk of injury.
  • Improved abdominal activity; the intestines get an internal massage and function more efficiently.
  • Strengthened abdominal muscles; less risk of hernias.
  • Has a knock-on effect on the neck.  Because the lower back starts to free up, over time the neck also changes.
  • When you start to strengthen and operate from your pelvis, other groups of muscles that you were using unnecessarily for specific tasks, in particular your lower back muscles) are freed up.
  • Improved balance due to the centre of the body becoming more mobile and flexible.

Sedentary lives.
As most people lead fairly sedentary lives, the abdominal muscles don’t work for long periods of time.  The result of this is that we start using our lower backs more for jobs for which the abdominals should be responsible.

You tilt the pelvis without realising it.
Every time that you sit down, you do a pelvic tilt; it might not be conscious, but nevertheless it happens.  Most people sit down by first of all bending their knees, and then secondly by adjusting their pelvis as a secondary activity.
Some people sit down by doing a posterior pelvic tilt (see ‘2’), others with an anterior tilt.  Briefly to define the terms (there is some confusion as to which is which), I am using the term ‘posterior’ and ‘anterior’ as in the diagrams.
Sitting down with an anterior tilt (see ‘3’) is not to be recommended as you can jar the spine.

In tai chi & qigong.
In tai chi the posterior tilt and the neutral spinal posture are used all the time; in qigong, both anterior and posterior tilts are used as well as the neutral posture.
Without using a pelvic tilt, however small, your movements are not being initiated by your core; you might refer to this as external tai chi or qigong – it might be moderately good exercise, but it lacks body cohesion or integration (a little like replacing the flour in a cake with sawdust; by the time you’ve iced it, it might look like a beautiful cake, but that’s about all).

Lumbar flexibility.
I have found that most people are not very flexible in the lumbar region, but this doesn’t mean that you cannot become so.  In fact, with practise, it will quickly start to become natural, bringing many benefits to the digestive organs as well as to the spine, your posture, and your balance.
There may be initial discomfort as you start to change things, but it will be worth it.
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com

Phone: 07836-710281 or 020-8883 3308
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Sinking your Boat: (4) Results.


Balance.

Your balance should improve as you lower your centre of gravity.  This applies to all ages, sizes, and heights, but in particular to older people.
One of the reasons for falls in older people is that, because of the fear of falling, they raise their centre of gravity.

Posture.
If you constantly try to sink your boat, your posture will improve, and if you have back problems, sinking your hull will almost definitely help relieve those problems.

Why?
Because, when you sink your boat, your pelvis releases and softens,
     ⇒  which means that the angle of your pelvis alters,
     ⇒  which means that the alignment of your spine alters,
     ⇒  which means that your lumbar spine changes position and your vertebrae cease compressing and open slightly, and a release takes place,
     ⇒  which means that you stop clenching your buttocks,
     ⇒  which means that the internal muscles within your pelvis relax and stop trying 1) to draw the left and right sides of the pelvis together like a tightening horizontal elastic band, and 2) to draw the spine and legs together like a tightening vertical elastic band,
     ⇒  which means that there is more space for your internal organs within the pelvis,
     ⇒  which means that the front of your pelvis lifts slightly,
     ⇒  which means that the front of the body, up to and including both the sternum and the shoulders, softens and releases, allowing your shoulders to settle,
     ⇒  which means that the rib cage relaxes, your lung capacity increases, and your breathing improves which directly affect both your nervous system and your cardiovascular system,
     ⇒  which means that the mobility of your ribs is increased directly affecting your thoracic spine,
     ⇒  which means that your shoulder blades soften and sink,
     ⇒  which means that your pelvis relaxes even more at the back ……

And we have a series of events where one event influences the next.  Being cyclical, every start to the next cycle is an improvement on the previous one… and on, and on, and on…
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com

Phone: 07836-710281 or 020-8883 3308
_______________________________________________________________________________________________

Sinking your Boat: (3) Practising Scuttling.

Practising.
Practising the art of sinking is essential; it’s not going to happen on its own.

When?
The good thing is that you can practise it all the time, whilst doing anything – lying down, standing, walking, cooking, sitting, gardening… etc.

Walking.
Walking is a very good way to practise it, the knack is not to try it every step you take.  At first try doing it with only one foot, or for example, every 4th step.

Practising boat scuttling.
Step forward, and as you put pressure on to the forward foot, sink your hull (your hip/pelvis), in particular into the same side as the stepping foot.  When you do this, it can feel a little as though you are lengthening the body.  The most important part is that you feel the hip and lower back settling into the foot.  As you do it, you might have a sensation of the crown rising gently, but this is not something to ‘try’ to achieve – if it happens, it happens.
In effect you are ‘lengthening your spine’ but with no intentional stretching.
This the Alexander Technique.


________________________________________________________________________________________________
James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Sinking your Boat: (2) Above the Waterline.

Above the hull is the equipment that makes the sailing boat functional – mast & boom, shrouds & sails, sheets & cleats, and a burgee if you have one.
This is your upper torso.

But first of all…
When you sink your hull/keel, bear in mind that there is an upward pressure of the water.
As you now stand or sit, first of all let yourself sink (the hull), but then experience what the upward pressure of the water would feel like.
You might notice a lifting – almost a lightening – internally.  It’s this that makes the above-deck equipment able to function.  
If, however, you try to make this feeling happen, you will have stopped sinking the hull, and will have started to ‘do’, rather than ‘un-do’.

The rigging
The mast (spine) supports most of these bits of above-deck equipment – the shrouds (arms), the burgee (tiny head!), the sails, (torso – chest/back/rib cage); and the spreader (in the diagram) is a little like your shoulders running from port to starboard.  The boat in the picture even has trapezius muscles running upwards from the ends of the spreader to the top of the mast.

The mast
Your spine tries to sink to the bottom of the sea, but simultaneously it is pushing upwards to support the downwards pull of everything else (sails, rigging, boom, etc.).  If it isn’t strong enough, it will buckle or snap in the first wind that it encounters.  It needs to be strong enough to deal with the functions of all the other parts.

For the mast to be effective and efficient, the base of the mast needs to nestle into the hull of the boat. This is exactly the same as the relationship between your pelvis and your spine.

So whilst reading this, settle the base of your spine into your pelvis, noticing how the relationship between the two changes.
As you allow the water to ‘lift’ your hull, you may find that the spine alters shape, and that your head needs to readjust itself.

________________________________________________________________________________________________
James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Sinking your Boat: (1) The Hull.

Behaving like a boat.
Your body has a keel and a mast.  The question is, how do you experience it?

The hull & keel.
This is your pelvis and your legs.  When a boat sits in water, it tries to sink to the bottom of the sea, it has no intention of floating.  The challenge for us is to try to emulate that sensation; okay, we’re not in the sea, but we’re constantly (and subconsciously) trying to sink towards the core of the planet.
But, by and large we don’t, we try to ‘float’ across the surface of the planet like the wind. We become ungrounded.

Feel it.
To experience your hull, you have to put yourself in the position of feeling exactly how you would ‘feel’ if you were the hull of a boat.  If you don’t feel it, then it’s all conceptual – all in your head.
So, if your pelvis were the hull of the boat, with your legs reaching down into the water (the keel), how heavy would you feel as you attempted to sink to the bottom?  Your upper body, everything else from the waist up, would be the contents of the boat, the deck, shrouds, rigging, sails, etc.
You could still rock from side to side, or forwards and backwards, you could still turn and twist, but all of those upper movements would be coming from a stable platform.
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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

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Balance – Walking the Tightrope.

Balance.
“An even distribution of weight enabling someone or something to remain upright and steady”.
Some can, some sometimes can, and some find it almost impossible. Why can some people balance and others not?

According to The Harvard Medical School Guide to Tai Chi, balance problems  rely on four body systems working together: 1) musculoskeletal (muscle strength, flexibility), 2) sensory (eyes, pressure sensors in the skin, muscles, and joints, and the vestibular system in the inner ear), 3) neuromuscular (muscle groups functioning cohesively), and 4) cognitive (fear of e.g. falling, and postural awareness whilst multitasking) .

Generally.
Over 25+ years of teaching tai chi, I have thought a great deal about balance, had numerous discussions with osteopaths, Alexander teachers, dancers (both ballet and contemporary), and yoga teachers, and have had to deal with my own balance issues.
I’ve noticed that some days are definitely better than others, that the body sometimes balances better on one side than on the other – but that this can change, and that being aware of certain postural habits, and really understanding how to correct them, can make a huge difference.

Currently, I think that tension is the main culprit; this could be in the form of muscular inflexibility (on a cellular level) as well as stress, (mental tension and therefore also an inflexibility).
Both of these amount to being ungrounded; the muscular meaning that your body locks up and is unable to settle like silt in a pond, and the mental meaning that your energy is up in the head.  In the first case your energy is locked in the middle of the body, and in the second it’s locked in the top of the body.

Fighting ourselves.
If we were to go along the path of least resistance, I guess we would just be piles of flesh and bones on the ground, and gravity would have won.  In a sense, we fight our natural inclination to be on the floor, (perhaps that’s why going to bed is so nice!); we have definitely “taken the weight off our feet”.

Gravity.
But we don’t collapse on the floor, and therefore the body spends it’s entire upright existence sensing or ‘reading’ gravity.
What this means is that, without being aware of it, the body constantly tries to find the position that requires the least energy to stay upright.  For example, when your body bends forward, the back muscles have to become more active to stop your body from bending forward any further, and therefore more energy is used.  We are permanently fighting gravity, but we look for the path of least resistance.

When ‘reading gravity’ goes wrong.
As we grow older, our muscles and tendons lose flexibility, our nervous system doesn’t function so efficiently (see below), and our ability to adapt to our environment alters.  We might still be able to ‘read’ gravity, but sometimes are unable to adapt fast enough.

8 Factors affecting balance.
Below are 8 factors that I’ve noticed affect balance.  Below that is a brief description of each of those factors.  It’s not necessary to read the lot!  If one of them appeals, it might be the one that’s relevant to you, but then again it might not be; I’m quite sure that I haven’t got all the problems down on paper!

1. Tension in the hips (pelvis, sacroiliac joints, iliofemoral joints).
2. Tension and relaxation in the body generally.
3. Deterioration of the spinal column, particularly in the neck (cervical vertebrae) – common as we age.
4. ‘Over-connection’ between the upper and lower body.
5. Weakness in the leg muscles.
6. Weakness in the muscles supporting the spine (erector spinae).
7. Pelvic instability.
8. Concern about falling causes the qi to rise.

1. Tension in the pelvis, sacroiliac joints, iliofemoral joints.
The flexibility of the spine allows for balance and counter-balance to take place. As both the spine and legs attach to the pelvis, the pelvis  therefore becomes the pivotal point for the vertical body; if the pivot is frozen, balance and counter-balance are compromised.
In addition, when the pelvis locks, it affects the flexibility of both the knees and ankles.

2. Tension and relaxation in the body generally.
Good body tone allows freedom of muscular movement. Stress and tension cause the body to try to ‘hold’ itself in position.
When the muscles are well toned and stretched, when there is elasticity in the tendons and ligaments, the counter-balancing system of the body works efficiently.
Because the body automatically counter-balances itself, when there is tension in one part, another part will adjust.  The classic example of this is that, if you damage your lower back, you’ll often discover that your neck becomes sore a couple of days later… the top and the bottom ‘rearrange’ themselves.

3. Deterioration of the spinal column, particularly in the neck (cervical vertebrae) – common as we age.
Most often due to bad posture for any number of reasons, but nowadays frequently because of the time spent on screens, the cervical vertebrae wear more than the other vertebrae.
As a result, the motor messages from feet to head are compromised resulting in a fractional increase in time when the body tries to adjust itself.

4. Over-connection between the upper and lower body.
This is when the person’s waist no longer functions actively either for horizontal turning (turn your chest to left or right without your hips moving at all), or for flexing (bend down and touch your toes without involving your stomach!).
Therefore from the chest to the pelvis becomes an inflexible mass with head and legs sticking out (the potato man).
I’m not necessarily talking about overweight people; most people have inflexible waists due to lack of exercise.
As a result of this inflexibility, compensations of balance are less subtle, and double compensations – when you have to compensate twice in rapid succession, are impossible.

5. Weakness in the leg muscles.
Because the muscles are weak, the body ‘borrows’ other muscles to do the job that the leg muscles should really be doing.   In the Alexander Technique this is called ‘recruiting’.
In effect this locks the body’s balancing mechanism, rather like rust getting into the one part of an analogue clock’s mechanics and affecting the whole clock.

6. Weakness in the muscles supporting the spine (erector spinae).
The same principle as above.

7. Pelvic instability.
How the pelvis is held affects balance.
In a way this is an add-on to ‘5’ above.  When there is a problem lifting the knee (weak quadriceps and psoas muscles), the person will destabilise the pelvis by lifting it on the same side as the knee that they’re trying to raise.  (I’m not referring to what is often called a ‘pelvic tilt’; I’m referring to a left/right imbalance).
This creates such a major disturbance in the balance of the rest of the body that the body finds it difficult to compensate; it’s almost as though the maths of trying to juggle the balance equation is too much for it.  This is hardly surprising as putting the pelvis out of kilter is upsetting the very core of the balancing unit.

8. Concern about falling causes the qi to rise.
I have noticed, particularly when teaching older people who perhaps have had a fall, that they often spend a lot of energy trying to ‘lift themselves off the ground’, as though they are hoping that lifting their shoulders and chests – almost trying to float – will save their falling.
The result is to make matters worse; in effect they become top heavy.
I know that, from the weight point of view, this is illogical… After all, the person weighs the same whether he/she thinks up or down.
But in fact, if you try to 1) lift someone up who is thinking about the sky, and then 2) lift them up when they’re ‘playing dead’, thinking of their feet, thinking ‘through the floor’, or pretending they’re ‘asleep on their feet’, the difference is obvious.
But the other point is that, when our centre of gravity is lower, we are less likely to fall; you only have to think about that children’s toy – the impossible-to-knock-over wobbly man/woman with a rounded base coming to a smaller rounded head at the top – to know that this is true.

Other reasons for difficulty in balance.
There are other medical reasons for balance problems, such as inner ear problems, vertigo, eye problems, numbness in feet and legs, arthritis, heart and blood circulation problems, stroke, low blood pressure, diseases of the nervous system, and certain medicines (in particular ototoxic drugs that damage the inner ear).

Groups of drugs that can effect the inner ear (ototoxic):
antidepressants
anti-seizure drugs (anticonvulsants)
hypertensive (high blood pressure) drugs
sedatives
tranquilizers
anxiolytics (anti-anxiety drugs)
aminoglycosides (a type of antibiotic)
diuretics
vasodilators
certain analgesics (painkillers)
certain chemotherapeutics (anti-cancer drugs).


Drug groups courtesy of: http://nihseniorhealth.gov/balanceproblems/causesriskfactorsandprevention/01.html

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James Drewe teaches Taijiquan and qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308

I Can’t Remember if I’m in Pain or Not.

Memory & the “Moment”.
The part of our brain that memorises events could never be said to be reliable; we remember the parts we want to remember (and even then those parts might be inaccurate), we give more importance to some memories than to others, and over time, even those can change – ‘bad’ memories taking on a rosy hue!
So with all of that going on, how do we “live in the moment”?

Pain.
In the case of pain, we know that something’s hurting (maybe physical, perhaps emotional), but to ‘get out of’ the pain-situation and back into the more comfortable-situation of which we have a vague memory, i.e. to relieve the problem, can be tricky.
So, our memories tell us that there’s an alternative, a preferable one that stems from the time before the pain.

Making ourselves healthily more uncomfortable.
Plenty of people take up yoga, Pilates, Feldenkrais, tai chi or qigong in an attempt to improve their health; this could simply be because they want to improve posture or coordination, have more energy, improve muscle-tone or balance, or perhaps it’s because they suffer from back pain, migraines, musculoskeletal disorders, arthritis, Parkinson’s, or any other number of reasons.
My interest in this is that, by trying to better our health, we often unintentionally bring pain or discomfort on ourselves; having done that, we then want to get back to the same state of comfort we were in before we began the new health regime, but at the same time, we want to keep the newfound health that we may (or may not) have acquired.

Hoping for the best.
At the start of this term, two people came to try out a class, both suffering from different problems – one from recurring migraines, and the other from ME.
As usual, I warned both of them to take things very easily, to sit down as often as they wanted, not to push themselves, and that there was no competition involved – in short, to only do as much as they were able.
The next day I received emails from both; one had a sore neck (the person who suffers from migraines), and the other had a hip that was uncomfortable.  Both won’t be returning.

If it sounds as though I’m moaning about this, I’m not – the choice was, and is, entirely theirs; I know that I did everything possible to make their experience a positive one.
However, what I do know is that, as soon as you start to try to change stuff about yourself, to ‘improve’ yourself, or to take control of your health, things change, and change can often be uncomfortable, and can happen in parts of you that you didn’t anticipate.

The Comfort Zone.
Our ‘comfort zone’ is where we are at ease with our situation and environment, it could even be uncomfortable (comparatively).  Most people try to live in this ‘comfort zone’, hoping that things will stay as they are for as long as possible, whilst at the same time waiting for the (perhaps) inevitable change which they feel to be out of their control.

So, how DO you do something about it?
If you currently have pain somewhere that, as far as you know, has arrived out of nowhere, how do you relieve it (without using painkillers)?  One moment everything was fine (comparatively again), and the next it wasn’t.
Nearly everyone wants to get rid of that pain, but as soon as you try to feel your body back to its previous state you’re definitely not ‘living in the moment’… you’re trying to bring back what you think you’ve lost – attempting to go back in time.
Isn’t this the fear of the loss of the ‘comfort zone’ – the fear being that it will never return?  In your memory, how your situation or environment used to be was a lot better than how it currently is.

Falling into the old habits.
As an example, I have recently had a pain in my upper back somewhere between T2 & T4.  I wasn’t entirely sure why it started, and because it was tiring I wanted nothing to do with it.
So I tried all the usual things: I ignored it, I tried gently stretching it, I breathed into it, I put heat on it, I practiced a lot of Alexander Technique, I took it for a steam & sauna, I focused on consciously relaxing it during everyday actions (walking, sitting, etc.), – all to no avail.
Finally the penny dropped and I realised that, because of a number of changes that I’d been working on recently (postural etc.), other things were bound to alter.  It then started to get better… and I realised that this had finally happened because I’d accepted it and thereby brought it into the present – I’d allowed it to be, rather than trying to change it.

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James Drewe teaches Taijiquan and Qigong in both London and in Kent. Details of weekly classes can be found on the website, and there are classes for 2-person Taijiquan on one Saturday a month.

CONTACTS:
http://www.taiji.co.uk
http://www.qigonghealth.co.uk
Email: taijiandqigong@gmail.com
Phone: 07836-710281 or 020-8883 3308