Alexander Technique in East Yorkshire

Habits

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I didn’t expect it would work, but it did.

This is the third interview, in a series of interviews with students of the Alexander Technique (AT) about their experiences of learning the technique.

Students of the technique often come with a specific problem they want to address but then find that they gain a lot of other benefits they had not envisaged.

The following are some of the highlights of Judy’s experiences of applying the principles of AT in her daily life. Judy says it helps to:

  • make her walking easier,
  • help her manage stairs and slopes easier,
  • release into her meditation practice,
  • make sitting easy,
  • feel she can work out how to do challenging tasks with more ease,
  • help her to be calm and feel peace.

Judy is in her 30’s, lives alone and has a number of physical issues which involve both traumatic injuries that became longstanding problems and hyper mobility.

When Judy started learning AT she hoped the technique would have an influence on her posture and help with the pain that occurred with everyday activity. She admits, she didn’t expect it to work, but found out that it did.

Judy decided to learn AT after exploring a number of routes including internet searches, book reading and her physiotherapist’s suggestion to have lessons.

Judy used a number of ways to learn AT including workshops, individual lessons with me and reading more about AT.

Through AT, Judy has learned how powerful her thoughts are in influencing her daily life and she now has a more expansive way of moving in various tasks. Judy says AT is an easy process, not one that requires her mind to churn over.

Judy has found that AT acts as a trigger to release old habits like bracing before an activity (common to many of us).

Learning AT means the technique can be applied to all life activities. It gives a way of thinking about the process of doing activities so that you easily arrive at the most appropriate way to do it and find ease and efficiency. Here’s a few ways in which Judy has applied AT in her life:

Sitting:

Judy said she now knows sitting is easy but before AT she used to kill herself trying to sit upright. She said she was trying to hold a good posture and tried to be good whilst she sat but now she knows about softening and letting go in sitting and as a bonus it improves her posture.

Meditation:

Judy says AT helps  with both her meditation practice and general awareness. Judy says she can now sink into meditation. Judy did point out that she also sees AT as a form of meditation.

Awareness:

Judy described a pattern of behaviour that she has become more aware of since learning AT. It happens when she becomes less mindful, less aware. She finds she enters a cycle/circle where she drops things,  knocks into things, loses her balance and falls because she has lost her body awareness. She arrives in a room and forgets why she’s there. She  rushes, becomes anxious, makes mistakes, and her muscles become tight. Judy told me when she is like this her thoughts are more intrusive and repetitive and she becomes exhausted and experiences fear, pain and tiredness. In the past she couldn’t see a way out of the cycle.

When Judy is like this her only option is to stop. She finds the pain can build even more at that point and describes it like entering a field of hell.

Nowadays she can swing back into this cycle of bad habits but they come less often, and last for a much shorter period. It is in this state she has found she can use the AT and meditation tools. She notices her cyclical thoughts. She notices her fear and she uses AT to come back into awareness of her body.

Stairs:

Judy told me about how she applied AT to a task that she finds challenging: going down stairs. She noticed her usual habit was to brace/hold herself together and take the activity extremely carefully. However, Judy realised AT was a counterbalance to this. She now asks herself what would be the most efficient, least gripped, least stressful way of doing it instead of gripping.

Psychological trauma:

Judy talked about how her 1:1 AT sessions helped connect to the trauma of her original injuries which are still in the background. She feels AT helped her accept and acknowledge that trauma, though she is not sure the psychological effect of the trauma will go completely but each time it comes up, it gets less.

Judy says she is now aware of her body through AT. She felt she was out of her body before (avoiding and ignoring it to try to distance herself from the physical sensations) and AT put her mind back into her body. She also feels AT allowed her to feel safe in her body instead of fearful of it.

Judy now feels that if everyone gets the opportunity to have AT lessons at the time of an accident, any injuries need not become chronic problems.

“It’s a tool that helps me reconnect to my body. Now I see things clearer, everything is ok, I am the person I want to be.” – Judy

 

If Judy’s story has got you interested, and you would like to learn the Alexander Technique, telephone me on:

01759 307282 or use the contact page on my website www.janeclappison.co.uk

Vogue your way into clothes

Flamenco groupPutting a sports bra on at any time can be a challenge! Here are some thoughts about that, and some Alexander Technique (AT) ideas that might help. For those of you that don’t wear them, you might find an AT nugget in here somewhere.

To get to the sports bra we need a few detours. The first is about bath bombs and Epson salts.

I am a Lush bath bomb gal. I love watching the effervescing ball dance around the thundering bath water as it releases colour and scent, and luxuriating in all of that. So the suggestion from a friend, of soaking in a bath of Epson salts, wasn’t that appealing. I was assured it would be good for my health. Plus, a huge tub of Epson salts arrived, as a present, and thus, I gave it a go.

Warning – do not try this bit at home! I have no idea if Alexander Technique in the bath will work for you! I could end up with my readers drowning in the attempt. Please don’t.

Having an Eco friendly bath is no way to undertake this soak, but it was the only one available to me. The overflow is strategically placed so that I can only be covered by 2/3rd’s of water even when it is full. The bath is short, narrow and I can lay on my back with my knees bent without drowning. Happily, I was able to practice Alexander Technique active rest, releasing into width as much as the bath allowed whilst laying in the Epson salt infusion. I also enjoyed listening to the ocean liner-like central heating noises from underneath the water. A couple of flannels, for warmth, topped off the event: sorry if that’s too much detail!

Bath over, having already been applying the Alexander Technique to laying in an extremely narrow bath, I was pondering on applying it to the unique issue of putting my clothes on. It’s the same problem as dressing after going swimming. How to do this with ease? Hot atmospheres, damp, warm skin and clothing just don’t work well together. There’s that Velcro effect where clothes weld to the skin wherever they touch.

We need another detour here, onto how Flamenco dancing, Madonna and lack of confidence play a part.

Picture a flamenco dancer with their hands spiralling round their body, then take yourself back to 1990, and Madonna’s song, Vogue, and striking a pose.  I recommend you follow the link and watch the video first. It’s a great song and you might enjoy striking a pose? Have fun. I just did! I feel so energised now.

Anyhow, where does lack of confidence fit in? Back in my N.H.S. days I had to go to the occasional meeting. Usually in a stuffy room, sat around a table with other health professionals, at the end of a long week. Picture yourself there as the most senior consultant makes a point. From his position of power he luxuriously floats his hands up and over his head in an arc, palms coming to rest behind his head, elbows wide. He draws a breath, and with confidence, slowly begins to make his point. A while later, a junior doctor speaks out but he just can’t pull off the whole hands behind the head thing. A tiny shadow movement, half going there, and then giving up, happens instead. The effect on the group, and his lack of seniority means his message doesn’t land in the same way at all. To get the full effect try both arm movements yourself, then try going from one to the other. It’s a bit like voguing but less fun.

Back to the sports bra: my usual method looks more like one my Dad used in his motor cycle repair days when all else failed: rive it! After my Epson salts bath, and my Eco friendly chilling out with the Alexander Technique, I was up for exploring what happens if I don’t rive my sports bra on? What happens if I use the Alexander Technique?

Back to Flamenco, voguing and lack of confidence. Well, putting a sports bra on and applying the Alexander Technique looks like a cross between all of those! The up side, is I was laughing my head off by the time I finished and I wasn’t at all flustered like I normally am. The down side was, I took ages to get dressed and I would have been mortified if anyone had walked in on me.

I started by releasing my usual rive-it approach tension. I stopped several times during the process and thought about having a free neck. In those moments of stillness you might have thought I was dancing, but more likely, if pressed, you would have described me as a trussed up turkey.  Sports bras have a unique property of rolling themselves up and becoming extremely rigid and rope like, despite their elastic content. I needed to take a Sun Tzu, Art of War, indirect approach.

What I did learn was a sports bra goes on (and off) much more smoothly when applying the Alexander Technique. However, another tip, if this is available to you: partners come in very handy. Get someone else to help!

 

Alexander Technique can be applied in all sorts of ways, including dressing! If you fancy finding out how, get in touch and book a lesson!

Jane Clappison MSTAT

01759 307282

www.janeclappison.co.uk

Sick bed musings

Sick bed detritus

I used to believe that if I was ill, and in hospital, I would sit by the side of my bed, dressed: until I got real.

Being ill sometimes means my nightwear gets changed because it’s been worn 24/7, and it’s beginning to smell.

Being ill means my sick-bed multi-tasks as a library, of books I want to read, but don’t have the concentration for. A roving dog bed, as snoring Kyra and I dance round the space. An observatory, as I delight at the wind blowing through the neighbour’s pine tree, it’s jostling branches playing a frantic game of tag. It also becomes a rubbish bin for tissues and other detritus.

Being ill is a challenging process on all levels, it’s different every time and we all navigate that as best as we can.

I am not in hospital, but I am ill.

I thought I would share some ideas, including Alexander Technique ones, that are helping me. They are not earth shattering. They come into my full focus and then wane. I do what I can. It takes perseverance.  They are not a panacea but they bring me joy.  They help me remember there’s more to life than feeling ill. They may give you some ideas to try out when you are ill? Even one will change the experience.

The root of my problem (literally) has been a tooth infection that spread and is ongoing. Sometimes all I can manage is to let my body get on with it. Other times:

  • I notice myself in my environment, what is around me, sensing what is behind me (without looking) and that helps me be in the present moment. It calms me and placates my need to be well.
  • I observe my body, where it is attempting to brace and hold against the unknown invader . My teeth, jaw, face and neck regularly take on a defensive role. Softening my eyes reduces strain and pain. Releasing the inside of my mouth into length and width ripples through my body, my shoulders drop and I breathe more deeply.
  • Noticing pain free areas rather than painful areas also helps break a cycle that feeds the pain.
  • I am remembering to balance rest with activity. I regularly take a walk round the house and garden. I have been exploring a few things as I do that such as:

Noticing my breathing as I move.

What happens if I breathe out when I stand up?

What happens if I take a breath in?

What happens when I don’t change my breathing and think crown away from feet as I stand?

What differences can I feel under my feet as I move from one surface to another, from carpet to wooden floor to stone to lawn?

I observe my reluctance to lay down in the day time. I remind myself of my niece as a baby, when she had not yet learned how to sooth herself to sleep, and she struggled with that transition from wakefulness to rest. However, through resisting rest, on laying down, I discover I have created pain. I rest, letting go of the effort of being upright, and as I release into semi supine it brings ease and relief from pain. My body thanks me. There’s a work in progress for me here as I challenge beliefs around this resistance and honour the need to sleep.

  • When the energy rises I tackle the accumulating pile of dirty items that won’t go in the dishwasher. I enjoy the contact of my feet on the floor, the view of the changing colours in the garden, the sounds the water makes in the sink as I work. I also notice my gradually wrinkling hands and a growing tiredness as I sense the whole of me in this space.
  • I am thankful for my husband’s suggestion to sit outside. Somehow I forget that simple things can be a blessing. I can enjoy how the delightful autumn sun gives life to the Acer’s vibrant feathery red leaves against the electric green garden. I have a special fondness for the shadows on the patio, especially the dancing butterflies. I even saw a Red Admiral yesterday, in October!
  • I can laugh at myself. This morning before my husband went to work he came to see me in bed, to say goodbye. Wryly he said “New brooch?” gesturing to my top and grinning. I looked at it with puzzlement and there was a purple, lint covered, firmly glued, partly used, throat lozenge! Well, it had obviously done its job of calming my coughing and helping me get off to sleep! Being ill can be very messy, and amusing.

“Although the world is full of suffering, it is also full of the overcoming of it.”  Helen Keller

Perhaps these ideas might help you towards overcoming suffering? I wouldn’t recommend the brooch.

When you and I are well, perhaps we could work together to explore these ideas? Contact me or phone me to book a lesson or workshop.

Jane Clappison

01759 307282

Contact

Learn from failure

“We learn from failure, not from success!”         

Bram Stoker

 

Dear Alexander Technique students,

 

I want you to drop your standards (and me, mine). Here’s why:

 

I was sat in a great cafe, here in Pocklington. They have a tiny table, just for people like me. It’s right next to the cakes, so I can enjoy all their gorgeousness without taking on a single calorie (could inhaling the smell do that?). I was sipping my cappuccino, trying not to get a “joker” smile from the chocolate. I was also writing about my challenges to simply sit down and play my harp.

 

In came a young woman wrestling with a huge guitar case (you know, the type that withstands almost everything), music books and full hessian bags. Before she sat down at a table, the guitar reverently went on the seat next to her, one of her bags got another seat and the floor and table the rest. She gave her order and proceeded to open up a music book and play the air with her fingers. She was humming in her head (I could tell) and tapping her foot too. I knew she was playing that piece, I could almost hear it. Here was a musician, through and through.

 

Intuitively I knew she had the experience that would really help me with my harp playing issue. I sat there feeling a bit nauseous at the thought of going over and starting a conversation. Never before had I attempted that. Then she looked up and smiled at me. The warmth of it gave me courage, to ask her if she still found practising a challenge. Yes, was the answer. She also shared so much more. It gave me hope for my musical adventure.

 

What’s this got to do with standards? What’s it got to do with the Alexander Technique?

 

One of the other things that lovely young woman said, was that she records her playing, and listens to it for mistakes. It’s the mistakes she learns from.

 

Mistakes to her are what help her excel at what she does. They are part of her deep practice. They are her tool to getting better at her craft.

 

So, when we realise we have not “inhibited” when we are applying the Alexander Technique, when we lose the present moment and dive into life without a pause: it’s not a failure to meet a specific standard. It’s simply another bit of information to learn from. We will have the opportunity to grow from those moments, review what it is we want, choose what we might do next time, how we want to be next time, and play with it!

 

Perhaps the standard should be to make as many mistakes as possible?

 

Fancy making some mistakes with me? Take lessons in the Alexander Technique!

 

Jane Clappison

01759 307282

 

www.janeclappison.co.uk

 

 

 

 

 

 

 

 

 

 

Parapets and whistling

Penguin on rock

My Dad had quite a few “War stories” he told but the one that I want to tell today is about when he stuck his head above the parapet. A parapet is a low protective wall for concealing troops. It’s a very short story and involves my Dad behind a parapet, his commanding officer, and a random third party doing shooting practice. Apparently his commanding officer bellowed out “Clappison” and my Dad lifted his head up above the parapet, and said “Yes, Sir” and got shot! Fortunately it hit him at the very edge of his forehead. All his kids, and anyone else listening, got to feel the dent in his skull, and the outline of the bullet underneath his skin every time he told the story. He carried the bullet for the rest of his life. I’m guessing it wasn’t a live bullet but a practice round.

My best friend also has a very similar wound from sticking his head above the parapet, but this one happened at school. It happened when he was very young, but he didn’t ever forget it. His body tries to protect him from ever being wounded again, every time he is in company.

Apparently, when he was at school, the teacher decided to tell the class about penguins. As my friend had been reading about penguins, with his mum, the night before, he got really excited. He knew all about penguins and they were from the south west coast of Africa, and even had islands named after them: the Penguin Islands. Unfortunately the teacher had only read about penguins from Antarctica. So when the teacher asked “Where do Penguins come from?” and my friend shot up his hand quicker than anyone else in the class, he got picked to answer the question. The answer made the teacher, and then the whole class, laugh. That bullet landed very deeply and is still felt: everywhere.

My friend hates being at parties. He doesn’t mind sitting on the edge of a group of people. He likes listening to conversations, but it is very unlikely he will join in. He is terrified of being asked a question, and would much prefer to avoid going to parties all together. It has been a habit almost all his life.

So, today we decided to see what would happen if we applied the Alexander Technique to this habit. We talked about what happens when he goes to parties and I could see his face change: his jaw tightened, he wasn’t going to talk, his eyes tightened up, he didn’t want to see, his breathing almost stopped, no air was going to pass his larynx, no sound was ever going to come out, and perhaps if he was really still he wouldn’t be noticed.

We then worked together, respecting the habit was there for a good reason. Firstly we talked about the thoughts, and that they were causing the tension. He wasn’t at a party. The tension remained. I invited him to notice the garden out of the window, and the birds on the bird table. Then I invited him to release his jaw which softened. Then to soften his ribs, so he could take a breath: that took a little while longer, but suddenly a full breath happened and he smiled. We continued working for a little longer. He said he would check in with his jaw when he was next at a party.

I noticed him whistling a little later on. He never does that unless he is really happy! I feel privileged to work with people in this way. To see the person, with their wounds, able to whistle because there is more than one choice on how to react. Perhaps it’s ok to look over the parapet now?

 

Fancy finding out how to feel more comfortable over the parapet, at parties or when you are in company? You don’t have to like parties, but you can feel more at ease. Why not book a lesson?

Tel:- 01759 307282

Jane Clappison MSTAT

 

Fish out of water

Entrance swipe card poised in my hand, dressed in perfunctory work out gear, terrified, heart thumping, on the edge of the abyss…I swiped! It didn’t work! Failed at the first hurdle. Panic now rising because I couldn’t even get through the door. If that was difficult then how would I manage whatever awaited me in the gym?

I did get in when someone else came out. I felt helpless, floundering like a fish out of water and yet gyms, just like this one, had been my working environment (my pond) for many years as a Physiotherapist. On this day, I was attending the gym (and still am attending regularly) because I had developed a persistent problem with my right knee and had requested an “exercise on prescription” course which my GP had agreed to.

I was met by a lovely gym instructor, and we chatted about my knee problem and what I was hoping for. The instructor set me up on an inclined bike so it wouldn’t be so painful on my knee, and I reluctantly cycled for three minutes. It was a big deal for me. My world had become very restricted by the repeated swelling of my knee which often flared up with exercise. I continued to feel very shaky inside and cautious about everything I was asked to do, but I felt supported and confident in the gym instructor’s ability. I began to enjoy the workout.

About half way through the session the gym instructor said “Do you know you lift your shoulders up when you do some of the exercises?” I thought ” R-e-a-l-l-y? What on earth…?” and then I remembered habits don’t go away. And, that everything I do during the day, every thought, every action, has the potential to trigger that habit. However, the gym session was a stronger stimulus than normal. I was also nervous, and I wasn’t applying the Alexander Technique to what I was doing. I was trying to speedily comply with the instructor’s requests (to please, to end gain). I was well ahead of myself.

What have I learned from that?

1. Habits do not go away. With all movement, the body prepares outside of conscious awareness, before we move. My habit is there outside of my conscious awareness, in its lifelong way, unless I do something different, which is where the Alexander Technique comes in. It is a conscious process.

2. My pre-gym attempts to push my knee (also a habit) and return to running and dancing were not what it needed. I know improving tissue health is essential and the regular gym attendance has helped this to happen. My knee pain has reduced, strength and balance improved, and I feel more confident and can rely on my knee more. I also know my knee responds to a steady, gentle, paced increase in activity. My knee is not yet ready to run, but I am much more confident that, in time, I can run again without it swelling up.

3. Don’t get complacent, stay present and conscious. Recently the gym instructor suggested I try to stand up, off a bench, using one leg (instead of two). Immediately, all I thought was that I couldn’t do it. I worried about being unable to get my bum off the seat. I could also see, in the mirror, that my shoulders were already trying to help, so I applied the Alexander Technique. I decided not to do the exercise and invited my shoulders to rest. Then I thought “up” and the movement happened smoothly and easily.

4. Be patient with swipe cards

To wonderful gym instructors everywhere (but especially at Francis Scaife Sports Centre in Pocklington, E. Yorks, UK)

When patterns are broken, new worlds emerge (Tuli Kupferberg)

Natalie Collins (Unsplash)

I love that practicing the Alexander Technique brings new information, new ways of seeing things all the time.

A recent Alexander Technique lesson I received started something like this…

Teacher – What’s happening with your foot?

Me – Oh it’s forward of the other, it’s often like that.

Teacher – What else is happening, take a look!

Me – Oh it’s becoming windswept! It’s been going that way since I broke my ankle.

Teacher – What about if you release into the windswept way it wants to go…?

Me – OH! Wow!

“If we can just let go and trust that things will work out they way they’re supposed to, without trying to control the outcome, then we can begin to enjoy the moment more fully. The joy of the freedom it brings becomes more pleasurable than the experience itself.” – Goldie Hawn

The release felt like my foot was softening, expanding, spacious,  opening, beautiful, limitless, effortlessly yielding and it had a ripple effect, through my whole system, opening out into the world. It sounds profound and it was.

I wouldn’t say I am a control freak where most things are concerned. Yet, with many years dancing, teaching movement & working as a Chartered Physiotherapist, I do keep falling into the trap of trying to “control” my body and wanting it to be other-than-what-it-is! I was doing that same thing with my ankle and my foot. I was releasing them the way I wanted them to go. I was trying to control them, despite all my Alexander training (habits can be so deep they go unnoticed) and despite that (mostly unconscious) effort to control them my balance was getting worse and my foot was stuck in the middle, going two ways.

So, back to the lesson …we spent it thinking about releasing into the direction that my foot, and my body wanted to go. I marvelled about how “releasing into the direction something wants to go” had such a profound effect and I knew that the same process could be applied to life. Google defines release as…

allow or enable to escape from confinement; set free.”

It is not about collapsing, or admitting defeat but involves ceasing trying to change things in-the-moment, accepting things as they are, setting things free to be just as they are. Releasing into an unknown outcome.

I have been lovingly acknowledging and embracing my windswept foot (which probably evolved as a result of a fall and broken ankle) as being part of me. Accepting that this is how it is.

The paradox is that by witnessing it and allowing it to be, giving up the control, things have changed and my foot is already less windswept and my balance has improved.

Sometimes I come back to a thing over and over before I take a different path. I may be back here again in the future! I suspect release is rarely a one- time thing especially where habit is concerned. I do know that “releasing” can feel utterly impossible if one does not know how, and it can be challenging as well as breathtaking. The Alexander Technique is a wonderful tool to support this process.

FM Alexander described his technique as conscious control of the individual. Yes, it is about “control” but of a different kind. One where we can react differently to our patterns.

When you can’t control what’s happening, challenge yourself to control the way you respond to what’s happening. That’s where your power is! – unknown

Jane Clappison MSTAT (with gratitude to Lena Schibel-Mason MSTAT)

01759 307282

www.janeclappison.co.uk

Want to reduce pain? Try the Alexander Technique.

I am going to join the list of Alexander Technique teachers who admit to this…I have persistent pain!  It has been a part of my life for a few years.

Pain abstract picture

Pain abstract picture

I was diagnosed with “polyarthropathy” (multiple joint pains) though I knew that already. It’s one of those conditions that doctors tell you to “live with” whilst prescribing painkillers, or suggesting heavier drugs that have even more side effects. I opted to see how things go.

Having been a pain management physiotherapist for many years I have a lot of tools to help me with it. However, the most useful “tool” to help me with the pain is the #alexandertechnique.

The intention of this blog is to share what works fantastically well to ease (and often get rid of) the pain. It’s great to do first thing in the morning. It works well for other people I have shared it with. It’s really simple! I don’t start moving until I have done these steps…

One – I know I want to move but I think “stop”. I let go of the thought of moving (not so easy especially with a bathroom visit on my mind!)

Two – I invite my body (via thought only) to let go of unnecessary tension.

Three – I move.

Four – If I find myself walking like a weeble or other unwanted ways to move to avoid pain (habits),  I stop again and repeat steps one and two, and I might also pay attention to my feet and surroundings!

There are other steps in between you would learn if you came for #alexandertechnique lessons BUT these steps are brilliant all on their own. Try it and let me know what happens!