Alexander Technique

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The Alexander Technique is an educational method and deals with recognizing and changing habits , especially physical bad posture, which manifests itself in tension, pain or functional restrictions. The Alexander Technique offers an individualized method of learning self-help skills. Its principles are designed to help perceive, understand, and avoid habits that negatively affect postural tone and neuromuscular coordination. The method is of particular importance for people who demand special professional services from their body or voice. B. musicians, actors, singers, dancers or athletes. It is named after its founder, Frederick Matthias Alexander .

A fundamental assumption of the Alexander Technique is that habits have a decisive influence on the performance of everyday actions. It is assumed that human body perception (including kinaesthesia ) becomes unreliable through years of habits, but can be regained through a corresponding learning process. The relationship between head, neck, neck and trunk has a central meaning in the Alexander Technique and is referred to by the term primary control. Important principles of the Alexander Technique are pausing ("inhibition") and working with mental directives ("directions").

Origins of the Alexander Technique

Frederick Matthias Alexander was born in Tasmania in 1869 . He was an actor and reciter, but suffered from persistent voice problems from an early age. After the doctors couldn't help him and it was obvious to him that the cause of his problems was in the way he used his voice, he began to watch himself in mirrors. He noticed various movement patterns that occurred before and during recitation. In the course of his detailed self-observations, Alexander came to the assumption that unconscious behavior patterns can lastingly disrupt the healthy function of neuromuscular coordination, breathing and, subsequently, also voice production.

After numerous experiments and attempts to prevent these unconscious responses, he developed a method that eventually helped him to overcome his loss of voice. For the rest of his life, Alexander began studying the reactions that occur when people respond to stimuli.

In the further course of his research, Alexander began to see the broader significance of his discoveries for general physical and mental functioning and applied his work to improve coordination and performance, as well as the overall physical and mental well-being of the people who came to him.

Alexander refined his technique of introspection and retraining, and from 1931 instructed others to apply the principles. He described his method in four books published in 1918, 1923, 1931 (1932 in Great Britain) and 1942. Between 1930 and his death in 1955 he trained others to pass on his technique as a teacher.

method

The Alexander Technique is based on the basic assumption that humans are an organism in which all mental, emotional and physical processes are inextricably linked. In early childhood, this holistic connection co-ordinates itself undisturbed in the vast majority of people, but cultural and psychosocial influences can become increasingly stronger disruptive factors as they grow older.

Alexander's method allows the learner to rediscover the original ability for holistic coordination and thus to establish new possibilities of freedom of choice and decision-making away from the usual and automatically running patterns of action.

In the Alexander Technique class, the pupil learns to recognize and prevent his habitual behavior, whereby the original reaction pattern can increasingly come to light again. The basis for this is the innate biological ability to straighten up naturally with optimal muscle tone at the same time. The result is the greatest possible effectiveness with the lowest possible energy consumption in every movement - actions are therefore carried out more and more effortlessly, efficiently and dynamically.

A side effect of the Alexander work is also the constant refinement of the self-perception of the learner, which is expressed in an increasingly deeper awareness of one's own habitual patterns.

The Alexander teacher works both with verbal instructions and with gentle, manual contact. His hands, specially trained for this purpose, serve both as a perception and feedback instrument, with which he can track down and mirror the student's habits and communicate other possibilities for alignment and coordination.

There are no special exercises in the Alexander Technique. Instead, awareness and presence are worked on when performing basic activities such as standing, sitting, lying and walking individually. In addition, every conceivable activity (making music, computer work, sport, vacuum cleaning, etc.) can be the focus of the learning process.

For the purpose of self-exploration, FM Alexander left five standardized procedures ("procedures"):

1.) The “constructive rest position” (“constructive rest” / “semi-supine”): lying on your back with your feet up supports both letting go of muscular tension and overall coordination

2.) The "whispered ah" ("whispered ah"): clarifies the connection between breathing and muscle tone

3.) and 4.) The “monkey and fencing position” (“monkey position” and “lung”): both primarily serve to establish a dynamic use of the head, torso and legs

5.) “Put hands on the back of a chair”: the focus here is on the dynamic and effortless use of arms and hands

The Alexander Technique is mostly taught in one-to-one tuition, but sometimes it can also be learned in groups. Often times, 25 to 30 lessons of 45 to 60 minutes are recommended for learning the basics.

research

In 1973 Wilfred Barlow made photo studies in which he documented the changes in posture brought about by the Alexander Technique. There is strong evidence of the effectiveness of Alexander Technique lessons for chronic back pain and moderate evidence of positive effects in dealing with the symptoms of Parkinson's disease . Preliminary evidence also suggests that Alexander Technique lessons can lead to improvements in balance in the elderly, as well as in chronic pain, posture problems, breathing and stuttering in general. However, the evidence on these latter areas is still insufficient. In a randomized study from 2008, the authors consider 6 lessons in the Alexander Technique to be sufficient to have positive long-term effects on chronic back pain. Reliable studies on the effect on bronchial asthma are not available. Further current studies and research results are listed on the website of the Alexander-Technik Verband Deutschland (ATVD).

reception

Well-known personalities such as the writers George Bernard Shaw and Aldous Huxley have publicly advocated the Alexander Technique. The philosopher John Dewey wrote the foreword to three of Alexander's books. Nikolaas Tinbergen spoke in his address on the occasion of the award of the Nobel Prize in Physiology or Medicine about the importance he attaches to the Alexander Technique.

The Alexander Technique is an integral part of teaching in many music and drama schools, especially in Great Britain and the USA. Actors, musicians and dancers in particular, but also people who work a lot on the computer or suffer from pain for other reasons, use the Alexander Technique. In addition, the technology is gradually finding its way into general education schools, so far primarily in Great Britain.

Most health insurance companies do not cover the cost of the Alexander Technique. The Bavarian Supply Chamber takes on up to 24 lessons per year, the AOK, on ​​the other hand, describes the method as “an element of personal lifestyle”.

Most of the supplementary insurances of the Swiss health insurances take part in Alexander Technique lessons, provided that the aim is to improve complaints, such as headaches , whiplash , back pain , neck tension, knee problems and other indications. Group courses may be supported as prevention, but prevention is usually not paid for by the health insurance company.

literature

  • Louise Morgan: Help from Yourself - The Alexander Method ... Bernhard Tauchnitz-Verlag 1955
  • Wilfred Barlow: The Alexander Technique. Goldmann, Munich 1993, ISBN 3-466-34067-5 .
  • Chris Stevens: Alexander Technique: A way to better deal with oneself. Sphinx Verlag, Basel 1993, ISBN 3-85914-360-3 .
  • FM Alexander: The Use of the Self. Karger, Basel, Freiburg 2001, ISBN 3-8055-7170-4 .
  • FM Alexander: The universal constant in life. Karger, Basel, Freiburg 2001, ISBN 3-8055-6826-6 .
  • Pedro de Alcantara: Alexander Technique for Musicians. Bärenreiter-Verlag, Kassel 2002, ISBN 3-7649-2443-8 .
  • Rudolf Kratzert: Technique of the piano playing. Bärenreiter-Verlag, Kassel 2002, ISBN 3-7618-1600-6 .
  • Michael Gelb: body dynamics. An introduction to the Alexander Technique. Round corners publishing house, Frankfurt 2004, ISBN 3-938422-00-9 .
  • Donald L. Weed: What You Think Is What You Get: An Introductory Text Book for the Study of the Alexander Technique. (Paperback, 3rd revised edition), 2004, ISBN 0-9548996-0-1 .
  • FM Alexander: The constructive conscious control of the individual. Karger, Basel, Freiburg 2006, ISBN 3-8055-8033-9 .
  • Malcolm Balk, Andrew Shields: Master the Art of Running. Collins & Brown, London 2006, ISBN 1-84340-339-0 .
  • Adrian Mühlebach: From autopilot to self-steering. Alexander Technique in theory and practice. Hans Huber Verlag, Bern 2011, ISBN 978-3-456-84962-1 .
  • Wehner, Renate: "Alexander Technique, Mindful Exercises for More Body Harmony" Practice book and CD published by Trias Verlag, Stuttgart 2013, ISBN 978-3-8304-6739-7

Web links

Individual evidence

  1. ↑ Elizabeth Knowles: The Oxford Dictionary of Phrase and Fable . Oxford University Press. Retrieved March 26, 2013.
  2. ↑ Maurits van Tulder: Randomized controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain - Little et al. 337 . bmj.com. Retrieved March 26, 2013.
  3. ↑ Patrick Macdonald: Lecture to the Society of Teachers of the Alexander Technique at the Medical Society of London on November 12th, 1963 by Patrick Macdonald . fairwork.ch. Archived from the original on February 20, 2014. Retrieved March 26, 2013.
  4. ^ Fischer, Jean MO (Ed.): The philosopher's stone: diaries of lessons with F. Matthias Alexander . Mouritz, London 1998, ISBN 0-9525574-8-7 .
  5. ↑ Barlow, Wilfred: The Alexander Technique: Health u. Quality of life through correct use of the body . Kösel, Munich 1983, ISBN 3-466-34067-5 .
  6. ^ Jones, Frank Pierce .: Freedom to change: the development and science of the Alexander technique . 3rd ed. Mouritz, London 1997, ISBN 0-9525574-7-9 .
  7. ↑ Michael Gelb: Body Dynamics. An introduction to the Alexander Technique. Round corners publishing house, Frankfurt 2004, ISBN 3-938422-00-9 .
  8. ↑ Wilfred Barlow: The Alexander Technique. Goldmann, Munich 1993, ISBN 3-466-34067-5 .
  9. ^ Michael Bloch: The Life of Frederick Matthias Alexander: Founder of the Alexander Technique. Little Brown, UK 2004, ISBN 978-0-316-86048-2
  10. ↑ Peter Geißler: Regression in body psychotherapy . In: Gustl Marlock, Halko Weiss: Handbook of body psychotherapy . Schattauer, 2006, ISBN 3-7945-2473-X , p. 601
  11. ↑ Wiltrud Krauss-Kogan: The importance of the body in gestalt therapy . In: Gustl Marlock, Halko Weiss: Handbook of body psychotherapy . Schattauer, 2006, ISBN 3-7945-2473-X , p. 911
  12. ↑ See Arnd Krüger : History of movement therapy. In: Preventive Medicine. Springer Loseblatt Collection, Heidelberg 1999, 07.06, pp. 1–22.
  13. ^ Alexander-Technik-Verband Deutschland (ATVD) eV . Alexander-technik.org. Retrieved September 18, 2010.
  14. ↑ Jan E. Lindsten: Physiology or medicine: 1971-198 . World Scientific, Singapore; River Edge, NJ 1992, ISBN 981-02-0791-3 , pp. 124 ( limited preview in Google Book Search [accessed on September 18, 2010] photos of sitting positions).
  15. ↑ Woodman JP, Moore NR: Evidence for the effectiveness of Alexander Technique lessons in medical and health-related conditions: a systematic review , © 2011 Blackwell Publishing Ltd., PMID 22171910
  16. ↑ Study: The Alexander Technique Relieves Chronic Back Pain . aerzteblatt-studieren.de. August 22, 2008. Retrieved September 18, 2010.  ( Page no longer available , search in web archives )@1@ 2Template: Toter Link / www.aerzteblatt-studieren.de
  17. ↑ Maurits van Tulder: Randomized controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain - Little et al. 337 . bmj.com. Retrieved September 18, 2010.
  18. ↑ JA Dennis, CJ. Cates: A Lexander Technique for Chronic Asthma . Cochrane Database of Systematic Reviews 2000, Issue 2. Art. No .: CD000995. doi: 10.1002 / 14651858.CD000995 , PMID 10796574
  19. ^ Literature about the FM Alexander Technique and John Dewey . Retrieved June 4, 2013.
  20. ^ Ethology and Stress Diseases. Nobel Lecture, December 12, 1973 (PDF; 662 kB) Retrieved September 18, 2010.
  21. ↑ David Russell : "I have never regretted being a soloist". David Russell in conversation with Andrea Förderreuther. In: Guitar & Laute , Volume 10, 1988, Issue 5, pp. 9-14; here: p. 13 f.
  22. ^ The Developing Self: The Developing Self. Retrieved October 23, 2019 (UK English).
  23. ↑ Markus Brauer: Stuttgarter Nachrichten online: Alexander Technique - Relief for back-troubled office workers . Stuttgarter-nachrichten.de. February 24, 2009. Archived from the original on April 26, 2011. Retrieved on December 1, 2015.
  24. ↑ Link to a non-binding overview ( memento from November 20, 2010 in the Internet Archive ) on the contribution of the supplementary insurance of Swiss health insurances to Alexander Technique lessons