Can cyclists benefit from the Alexander Technique? Yes they can!  Yesterday one of my students brought her bike.  As she rode up and down Asmuns Hill, we explored how the application of AT principles enables her to have a lighter, easier and more enjoyable experience of cycling.  Furthermore, by eliminating harmful habits (such as excessive gripping of the handlebars, pulling the head back, compressing the spine, distorting the alignment of the knees), you protect yourself from pain and injury long-term.
My top tips for cyclists include:

• Let your sitting bones be in contact with and supported by the saddle;
• Rest the heels of your hands lightly on the handlebars, so that support comes up through your arms to encourage the upward and outward direction of your back;
• Although the main movement is in your legs, be mindful of their connection to the rest of you, i.e. of your whole self.  Lead with the outside of the heel, keeping your ankles and toes free, not stiff.

Why not contact me to book an Alexander lesson - and bring your bike!

Further to yesterday's posting ('Children aren't moving enough'), it won't be a surprise to learn that adults aren't moving enough either. In fact, according to the World Health Organisation, this country is one of the most inactive countries in the world.  On Radio 4's Today programme this morning, Dr Mike Loosemoore advised us to find everyday opportunities to be more active - whether by parking at the far end of the car park, getting out the lift a floor early, or simply by standing up more.  He explained that even tiny activities add up to make a big difference, making us more healthy, reducing cholesterol and blood pressure, and helping to reduce the risk of heart disease and diabetes - not to mention making us thinner! I've noticed that desks that can be raised to standing height are becoming increasingly favoured by my Alexander students with a history of back pain; it's good to know that they are gaining other health benefits at the same time.  It strikes me that it's not just the quantity of activity that is important, but also the quality.  And that, of course, is where the Alexander Technique comes in. 

Here's a powerful account of why children fidget in school - and what we can do about it - written by a paediatric occupational therapist: 'The real reason why children fidget'

With an estimated 20% of children already suffering from back pain, health experts are making fresh calls to prevent the use of chairs with backward sloping seats in schools.  Check out this short school chair campaign video....

Some years ago an Alexander student of mine with neck/back problems improvised a way of mixing standing and sitting at work - he placed his laptop on an ironing board!  There's increasing evidence - both scientific and anecdotal - that constant sitting is harming our health.  Click here to read a recent BBC piece on the rise of standing in the office.

If you're lying in bed in the wee small hours, desperately trying to get to sleep, follow these Alexander tips:

1. Stop trying
2. Notice the thoughts racing through your head, and the tension in your body
3. Bring your attention to your breathing.  On each out-breath, think lightly of your head releasing away from your feet, in the direction that the top of your spine is pointing.
4. On each in-breath, think lightly of your back widening.

                                                                 Sweet dreams!

A student said to me, "I think the Alexander Technique is great.  The trouble is, life takes over and I forget to use it."
Here are a few simple ideas to help you build reminders into your daily life.  Every time you..

• open the fridge door
• stop at a traffic light
• turn the page of a book or Kindle

... take a moment to check out your 'use'.  Invite yourself to lengthen along the spine and widen across the back and shoulders.

It's a hoary question that no 'in a nutshell' description can ever do justice to.  Alexander defined his Technique as a technique for 'the use of the self' and, elsewhere, as concerning 'the control of reaction'. Flicking through my first notebook from my days training to be an Alexander Teacher, back in 1993, I found these two summaries of the Alexander Teacher's role:

• "Our goal is to help a person become more whole, more free and more choosing."
• "Our main territory is to help people learn about themselves and carry out their activity without interfering or getting stuck in harmful repetitive patterns of misuse."

Thank you to David Gorman.

This term I've run several sessions introducing the Alexander Technique to Year 4 and 5 classes at Akiva School.  It was with great delight that I popped back to class 5C this week, to see the children's lovely posters about the Alexander Technique, and the importance of taking care of their posture.

One of my students, who has found the Alexander Technique of great benefit in dealing with sciatica, recommends this book by Vidyamala Burch (Piatkus).