Alexander Technique.

What it is

The Alexander Technique is a way of learning to notice and let go of habits, like tensing your neck or holding your breath, that add strain to how you sit, stand and move. F.M. Alexander, an Australian actor, developed it in the late 1800s after losing his voice on stage. It centers on the relationship between the head, neck and spine.

A teacher uses light hands-on guidance and simple instructions during everyday movements. Over a series of lessons you learn skills you can use anywhere, which is why it's popular with performers and people with back or neck pain.

What happens at a visit

1. One-on-one lessons with a certified teacher.
2. Light hands-on guidance to release extra tension.
3. Practice with simple movements like sitting, standing and walking.
4. Growing awareness of your habits.
5. Applying it to your own activities, like playing an instrument or computer work.
6. Many people notice easier movement and less pain over several lessons.

Who it is for

• Musicians, actors and performers with tension or pain
• People with ongoing neck or back pain
• People with repetitive strain from computer work
• People with Parkinson's looking for help with movement
• Anyone who wants to move with less effort
• People who prefer learning a skill over passive treatment

Evidence and safety

The best evidence is for chronic back pain: a large UK trial found that a course of lessons reduced pain and disability a year later. Smaller studies suggest benefits for neck pain and for movement in Parkinson's disease. It is gentle and safe for all ages. Look for a teacher certified by AmSAT or an affiliated society.

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