All posts by Hilary

Daily reminder

Walking and the Alexander technique

How do you walk? Do you ever think about it? It’s quite a balancing act . We all start to walk at about 1- 1 1/2 years old usually with the odd fall along the way. It is very helpful to notice how you walk start being aware of what you do.

So this is what to do :-

Stop Inhibit and Direct.

Expand awareness around you, feel your feet on the ground. Think up your body.

Notice which leg you usually start with – and try starting with the other one.

Fall into a walk – lead with the top of your forehead.

Swing your arms as if you are power walking.

Twist the upper part of your body not your pelvis

Think of the diagonal connection – your left arm and your right leg go forward at the same time. If you swing your arms faster your legs automatically move faster!

Look ahead, not down on the ground.

Use your peripheral vision and think behind you.

When you turn, move the head first look at something ahead like a curious child and allow your body to follow head leads body follows.

Use your senses feel the wind on your face smell the flowers and hear the rustle of the leaves.

Enjoy walking and moving your body.

Group Courses, Music and the Alexander Technique

1/2 day workshop with 3 Army bands

I taught the Alexander Technique to 21 soldiers who are members of 3 Army bands. Namely The Band of the Royal Armoured Corps, The Band of the Corps of the Royal Electrical and Mechanical Engineers and the Reme Band. The Alexander Technique is taught worldwide in Music Colleges e.g Royal School of Music to help avoid creating pain when playing, improve technique and quality o f playing, having more stage presence and connecting with the audience, gain more control of breathing, and help performance nerves.

The first part of the workshop was looking at the Principles of the Technique in a experiential , practical fun way including Inhibition and Direction, Primary Control and Expanded Awareness

Playing with Kosh balls being aware of your body and maybe deciding not to catch. Making eye contact as you throw and catch.


Everyone lay in semi supine and found it very beneficial as it helped them relax and ease any back ache.

Semi supine .

We then looked at how people stand or sit when playing their instruments which included a bass trombone, trombones, bugles, trumpets, saxophones, clarinets, electric guitars, tuber, and a flute .

Playing a bugle

Comments about the workshop:-

Great workshop . Lots to think about and do. Thank you.

I feel relaxed. Have a greater understanding of how my body works.

It was helpful to be conscious of how I move standing and sitting. I found it beneficial having corrections to my posture whilst standing holding my instrument.

Pregnancy and looking after a new baby

Did you know that the Alexander technique can help you during pregancy, childbirth and looking after a new baby?

As you get bigger the centre of gravity goes through your body differently pulling you forward and it can result in low back ache, breathlessness and tiredness.

The Alexander Technique helps you cope with the weight of the growing baby , backache, breathlessness and tiredness. You also learn movements and positions to help and ease natural labour. It also helps your body recover quicker after the birth. Be more balanced by standing with one foot in front of the other .

Being aware how to sit is important as you will probably be sitting more than you usually do. Are you aware of your sitting bones and how your spine is aligned?

Here you can see her upper back is too far back so there is some holding, effort and tension in her body.

It is good to keep exercising as long as you can. Going to a gym and sitting on a bench press using weights is a good way to exercise. A gentle swim or walk in the swimming pool would also be beneficial.

You can see here that she is sitting on her sitting bones and her spine is in line. There is no tension in this sitting position she is poised.

If you are pregnant give Hilary a ring mob. 07941526662 to book a lesson to help you with your pregnancy.

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Group Courses

Residential Alexander Technique and Walking Course in The Lake District 2019

Monday 3rd June – Friday 7th June  2019

to be held at

The Glenthorne Guest House and Conference Centre Easedale Road Grasmere Cumbria LA22 9QH

www.glenthorne.org

 

Come along and join Hilary in the stunning scenery of the Lake District  to explore the Alexander Technique and Walking. The course starts at 5.30 pm on Monday 3rd June and finishes at 12.30 pm on Friday  7th  June.

We will look at our skeleton through anatomy and movement discovering a more accurate map of ourselves. In addition we will look at the Principles of the Alexander Technique in a practical, fun and experiential way helping you improve your posture, de-stress, ease back ache as well as moving with less effort and tension. The course will run in the lovely  spacious Conference Centre as well as in the garden , weather permitting.

We will also apply the Alexander Technique when we go for gentle walks in the beautiful garden and countryside around Grasmere.

Hilary will be offering one to one sessions on Tuesday 4th June and Wednesday 5th June in the  afternoon at an additional cost.

There will be free time to enjoy the area and just relax and unwind. Glenthorne is just a few minute’s walk from Grasmere village.

This course is suitable for beginners and as a refresher for students of the Alexander Technique as well as Alexander teachers and trainees.

Bring a mat to lie on, a few thin paperback books, walking boots, waterproof jacket and trousers and a rucksack. If you have any walking poles bring them along too and learn how to use them using the Alexander Technique.

WHAT’S INCLUDED:-

All Alexander Technique sessions with Hilary Cook MSTAT a fully qualified, experienced, insured and CRB checked Alexander Teacher teacher.

Four night’s accommodation in twin rooms with full board including tea and freshly made cakes. There is always a vegetarian option available and special dietary needs can usually be catered for but please advise at time of booking.

Most rooms are ensuite. There are a few non-ensuite rooms available at a discount of £5 per night.

12 places available

Cost £440

For further information  about the course please contact Hilary

teacher@hilarycookat.co.uk

tel.01748 824160

mob.07941526662

To book a place

please go to www.glenthorne.org

email info@glenthorne.org

tel.015394 35389

A £40 deposit is payable at the time of booking and the balance is due when you are on the course.

 

Daily reminder, Running

Alexander Technique and Running

Did you know that you can use the Alexander Technique when you run? It will help you move with ease , improve your performance and prevent injury.

Steph Cook Personal Trainer and Rollerski Instructor  taking part in an Ultra Marathon in Berkshire running with ease and poise completing 50.6 km in 5 hours and 50 minutes in 30 degrees. She has had regular   Alexander Technique  lessons and uses it whilst running leading with her head.  She has had no injuries having completed another Ultra Marathon, 6  Marathons and runs regularly.

When you run you really have to move your arms to help your legs move and remember do not hold anything in your hands it will interfere with your use. ( The way you move ).

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Daily reminder

How balanced are you in standing?

When you stand are you balanced in an easy way for your body. How does gravity go through you? These stones on Holy Island (Lindisfarne)  are balanced or they would fall over.

How we balance all started when we stood for the first time and took those first steps to start walking. Our head balances on top of the spine like a ping pong ball with the hips knees and ankles in line below. We fell over as small children as we learned how to balance.

 

This easy effortless way of balancing gets interfered with as we develop  unhelpful habits  resulting in  tension when you stand and move. These habits keep us upright so we do not fall but there is a strain on our bodies. Many people lock their knees back in standing which pushes their hips forward altering the alignment of the spine and how their shoulder girdles sit on top of the ribcage.

Notice how much weight you have through your heels. Many people have  a lot of weight through the front of the feet but you need  60% of your weight  through your heels. So just notice what your habit is.

Learn to be poised.

 

 

Medical Research

National Institute of Clinical Excellence (NICE) Alexander Technique and Parkinsons’

The National Institute of Clinical Research (NICE) are now recommending the Alexander Technique to help people with Parkinsons’.

Evidence based recommendations for diagnosing and managing  Parkinsons’ disease in people 18 and over https://www.nice.org.uk/guidance/ng71/chapter/Recommendations#non-pharmacological-management-of-motor-and-non-motor-symptoms

The NICE guidelines contain the following statement in the section called ‘Non-pharmacological management of motor and non-motor symptoms’:

‘1.7.4 Consider the Alexander Technique for people with Parkinson’s disease who are experiencing balance or motor function problems.’ 

 

Presentations

Presentation to Bedale Cookies W.I.

I gave a presentation about the Alexander Technique to 20 members of Bedale Cookies W.I. on Wednesday 8th June.

They were intrigued when I started with 3 scenarios asking 2 members of the audience to participate.  Firstly one lady had to pretend to use a mobile phone and walk to a table and write down a message, secondly I sat playing my guitar and thirdly a lady stood and sat a couple of times.

What was the connection between these activities??

It is how you use your body, your use as F.M. Alexander called it. Alexander discovered that there is a connection between your head, neck and back and they have to be coordinated for your body to move in an easy effortless way.

The talk was very successful with people asking many questions and showing lots of interest in lessons and my Introductory Alexander Technique Day Workshop at Old Sleningford Farm North Stainley near Ripon on 31st July.