20 Tension Relieving Tips
Alexander Technique Tips
Here are some Alexander Technique Tips to help relieve tension:
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. Include the muscles in the corners of your eyes.
17. Breathe out fully without forcing, then let the air come in slowly 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. Relieve any tension? Let me know.
Mark Josefsberg-Alexander Technique NYC
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 for all your help, Stefan!
Wasn’t it your idea for me to write a list of top 20 ways the Alexander Technique could help with excess tension?
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.
[...] useful to exaggerate your habit, just to examine what’s going on. Notice if there’s excess tension as you hold a pot, or frying pan, or even as you open a refrigerator door or [...]
[...] click here for a practical way to relieve tension and [...]
Thanks, RM. I think we can make the Alexander Technique more simple, especially as people are being introduced to it. I also think that showing Alexander Technique’s benefits is a good idea. It’s such a useful, practical technique. We don’t need to make it unnecessarily mysterious!
[...] but you can learn to not get what you don’t want. The Alexander Technique helps you not have tension, stiffness, shallow breathing, pain or poor [...]
we are doing inhibition and direction.
But, we dont know that is inhibition and direction.
For example,
you are walking down the street. You seen a ‘bananna fruit waste’ on the ground..
What you will do?
1. Stop
2.inhibit the desire to keep foot on the bannana(inhibition)
3. Keep the step side(directing with direction)
meanswhereby(reasonings)@ if i keep my feet on the bannana waste , then i will fell down.
What other examples like this?
Hi Rajesh,
I think you bring up an excellent point. We are inhibiting and directing all the time. Everyone is inhibiting and directing all the time. The reason I won’t give examples is that we are always inhibiting. Why else wouldn’t we throw the computer out the window when we make a typing mistake? the Alexander Technique helps us make the unconscious conscious.
Leave a comment!
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How To Reduce Neck Pain
I have a stiff neck. We say we have a stiff or sore neck, as if someone gave it to us and now it’s ours. In Alexander Technique terms it might be more accurate to say “I’m stiffening my neck.” Of course if you say it that way you sound insane…
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What Is The Best Way To Improve My Posture?
There is really only one way to improve posture, and I can say it in one word: The Alexander Technique. Ok, that’s three words, but one idea.
Most people think they know how to improve posture, but it is not the best way to improve posture, nor is it a permanent way to improve posture. Here’s what most of us know about improving posture: ‘stand up straight!’ ‘Sit up straight!’ We’ve all heard things like ‘suck your stomach in, push your chest out, put your shoulders back, stick your chin back’ etc. This is not the way to improve posture. This is a way to have military posture…
Stress »
What Is The Alexander Technique’s Role In Happiness?
I think F.M. Alexander (1869-1955), the developer of the Alexander Technique, would be fascinated by the emerging evidence of how thinking affects our brain, how our brain affects our body, and how our body affects our brain. Detailed brain imagery demonstrates that thinking is not a purely mental process; it is physical as well. Measurable, physical changes occur in our brains ‘just’ by thinking. In other words, we don’t just think. We change our brains, in function and structure, with our minds and bodies…
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