20 Tension Relieving Tips based on the Alexander Technique

[MarkJosefsberg]

1. Pause…Breathe fully…

2. Become aware, and then let go of the muscles in the back of your neck.

3. This will move your head up.

4. Free your neck again, and slightly, slowly, lower your nose.

5. Repeat from the beginning. (1,2,3,4.) Let your sit bones release down in your chair but, in opposition, your torso and head moves up.

6. See what happens when you let your jaw dangle open, even when your lips are closed.

7. Let your throat open as if you’re about to whisper ‘ah’.

8. Re -visit 1,2,3, and 4.

9. Let your shoulders rest on your ribcage. See if you’re lifting them up. Smile, and then let them ease down.

10. While sitting, let go of excess tension in your legs, without collapsing your torso.

11. Think of your knees going away from your torso, and away from each other.

12. Notice if you’re squeezing your legs together. Release your thigh muscles. Free your neck of excess tension again.

13. Notice any gripping, anywhere.

14. Go back to 1,2,3,4 anytime. Breathe fully.

15. See if you could do less with your fingers, hands, biceps, and shoulders.

16. Think of something funny or pleasant and smile. Include the muscles in the corners of your eyes.

17. Breathe out through your mouth as you whisper ah. Let the air come back through your nose, silently. Repeat.

18. Bring awareness to your forehead and facial muscles.

19. Notice if you’re looking at these words too intensely, and see if your gaze can be softer.

20. Whisper ah on a long exhale. Breathe in through your nose, silently.

By Mark Josefsberg-Alexander Technique NYC

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[Hidden]

thank you x

[MarkJosefsberg in reply to Hidden]

thanks back, Summer.

[Calceolaria]

Works! Thanks.

[MarkJosefsberg in reply to Calceolaria]

Thank you, Calceolaria!

[johnsmith]

Nice reminder of what I should be doing. Would recommend doing them after having had an Alexander Lesson. There are subtleties in this which an untrained person may be unaware of.

[MarkJosefsberg in reply to johnsmith]

Thanks John,

It's always best to have an in-person Alexander Technique lesson! I try to write as much as possible for those not with a teacher. I also teach the Alexander Technique via Skype, which is challenging, but works surprisingly well for people without access to an Alexander teacher. MarkJosefsberg.com/skype