Top 20 Tension Relieving Tips
Alexander Technique Tips
1. Pause…Breathe fully…
2. Become aware, and then let go of the muscles in the back of your neck.
3. Think of your head moving up… and then let it.
4. Slightly, slowly lower your nose.
5. Take it 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 you’re lips are closed.
7. Let your throat open as if you’re about to whisper ‘ah’.
8. Re -visit 1,2,3, and 4 often.
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. Let your toes widen out. Notice any gripping.
14. Go back to 1,2,3,4 anytime you like. 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, even a faint smile from behind the eyes.
17. Let yourself breathe out fully, then let the air come in gently and fully.
18. Bring awareness to your forehead and let those muscles go.
19. Notice if you’re looking at these words too intensely, and see if your gaze can be softer.
20. Breathe fully letting your entire torso contract as you exhale, and expand as you inhale. Are you less tense for the moment? Repeat as often as you wish.
Mark Josefsberg-Alexander Technique NYC
Call Mark@ 269- POSTURE
or 917.709.4648
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[...] New Top 20 Tips 2 Release Tension | markjosefsberg.com [...]
Thank you for your nice, clear instructions - this really worked!
I’m glad!
Thanks for the great tips Mark!
Really nice job with your site btw. Keep up the good work with your articles!
Thanks Stefan!
Mark
sir,
i have one doubt.
please clarify me
can we expand the ribcage and lumbar back muscles
thinking rather than doing with primary control?
is it helpful.
thank you.
Hi rajesh,
I believe we can allow our muscles to release by thinking about releasing them. We do it all the time. You can do it in this moment. I think we can allow our ribcage to expand and contract by allowing full natural breathing. To me ‘thinking rather than doing’ means we’re putting up a wall between mind and body. Thinking IS doing. Physical changes happen in the brain when we think, especially with habitual thinking.
[...] emotional stress may also be relieved by adopting a dominant [...]
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Alexander Technique »
Welcome To Alexander Technique NYC!
Mark Josefsberg~
AmSAT, ACAT Certified Alexander Technique teacher.
Alexander Technique-Improve your posture, stop your lower back pain, upper back pain, neck pain, stress and tension. The Alexander Technique is simple, proven, practical and effective for back posture, neck posture, headaches, breathing problems and more. I’m a full-time Alexander Technique teacher offering Alexander Technique lessons and Alexander Technique classes in New York City, New York.
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Mark Josefsberg-Alexander Technique Teacher NYC
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Neck Pain »
Alexander Technique Quotes by Medical Doctors
“The Alexander Technique remains the best of the self-care strategies to prevent the sequel of poor posture and poor breathing.”-Harold wise, MD.,PC, New York, NY
“The Alexander Technique stresses unification in an era of greater and greater medical specialization. Its educational system teaches people how to…
Posture »
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Alexander Technique Saturdays in NYC! In these small, hands-on, experiential Alexander Technique classes you will learn how to improve your posture. We will explore simple everyday acts including sitting, standing and walking. We will look at how to sit at the computer without slumping, or stiffening up…
Stress »
Top 20 Tension Relieving Tips
1. Become aware, and then let go of the muscles in the back of your neck.
2. Think of your head moving up. (The crown of your head)
3. Slightly, slowly lower your nose.
4. Continue 1,2,3, and let your sit bones release down in your chair, but your torso moves up.
5. If you’re standing, let your feet release down while the rest of you moves up.
6. Let your jaw dangle open, even when you’re lips are closed. (Give it a try)…
FREE ALEXANDER TECHNIQUE NEWSLETTER. Free emailed Alexander Technique lessons, Alexander Technique tips, and announcements about Alexander Technique group classes. "These emails always seem to arrive at the perfect time-when I'm slumping the worst!" -Laurie R.
What is the Alexander Technique?
Alexander Technique Video
Why Take Alexander Technique lessons?
2. Get lasting relief for your back pain and neck pain. (reported by The British Medical Journal)
3. Reduce your anxiety and stress by releasing excess tension.
4. Carry yourself with confidence, and present yourself with poise and strength.
5. Breathe easier and have a stronger voice.
Why take Alexander Technique lessons?
Because we live in New York!
Mark Josefsberg-AmSAT and ACAT Certified Alexander Technique Teacher
Mark@MarkJosefsberg.com
(269) P-O-S-T-U-R-E or
(917) 709-4648
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