Finding Control With The Alexander Technique
By Jackie Christensen, BS, HHP, NC, MH
Faculty Member of GCNM
The Alexander Technique is a form of movement therapy, which uses instructional tools focused on body coordination and mental awareness. It incorporates guided movement to improve posture and mobility. The idea is to teach a person how to use muscles more efficiently in order to improve the overall functioning of the body and release unnecessary tension. It is not a series of treatments or exercises, but rather a re–education of the mind and body.
Frederick Matthias Alexander, an Australian Shakespeare performer in the 1890’s, created the Alexander Technique. Frederick Alexander developed a vocal issue where he would end up losing his voice near the end of a recital. To explore the issue Alexander used mirrors to observe himself while reciting. He noticed that he pulled back his head, which depressed his larynx while he spoke. Through self–observation, he discovered new techniques to liberate his larynx. The new relationship between the head and neck seemed also to bring about an overall lengthening in his posture and a general improvement in function. Alexander thought he had solved his voice problem, but his old habit of depressing his larynx soon took over. Alexander then taught himself a technique he called "primary control" where he replaced the instinctive response with a more conscious and aware response. Alexander’s new stage presence attracted many pupils. At first, these were primarily fellow performers, but soon people from a copious amount of backgrounds began coming to Alexander.
The Alexander Technique has a vast array of applications and is currently taught at performing arts schools worldwide, as well as in the US such as the Juilliard School and UCLA. Numerous actors, musicians and athletes study the Alexander Technique. It has also been used to treat communication disorders, such as stuttering and voice/resonance disorders. People with mobility issues have used it to unlearn repetitive stress patterns. Indirectly, it has also had a positive influence on increasing self–confidence and relieving depression, phobias, and anxieties. It has also been used to manage painful back problems.
For personal practice of the Alexander Technique, teachers recommend twenty to forty private lessons or classes. The effect of private lessons with a teacher should be immediate. During the Alexander Technique session, the teacher with specialized hands–on modeling often guides the pupil’s motion. During the session, a repeated action of the student’s or the teacher’s choice will be explored. The teacher gives subtle indications of direction of movement, along with timing, and coaching that the student follows. For part of the lesson, some teachers have students lie on a table, so that he or she can experience the principles without having to maintaining balance. The Alexander Technique is not a series of exercises and the teachers do not lecture. Rather, the students learn specific inter–related governing characteristics of movement from direct experience, the example of others, questioning and personal experimentation. Currently, there are only a few thousand practicing Alexander Technique teachers worldwide.
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Book Review
The Carpal Tunnel Helpbook: Self Healing Alternatives For Carpal Tunnel and Other Repetitive Strain Injuries
By Dr. Scott M. Fried
The author Dr. Scott Fried is a surgeon and specialist in the study of upper–extremity nerve problems that affect the neck, shoulders, arms, wrists, and hands. He is known for his previous book The Light at the End of the Carpal Tunnel, and is also a lecturer who speaks on the proven alternative therapies for repetitive strain injuries to manage and heal these conditions without resorting to surgery.
These upper–extremity problems are frequently caused by sports injuries and other physical traumas. Dr. Fried believes that often doctors perform surgeries unnecessarily when alternative therapies can heal these conditions. He also states that studies on the effectiveness of these surgeries prove that about 30% of these are unsuccessful.
The twelve chapters in this 97–page book cover some very useful information for practitioners who work with athletes and others with these injuries. The book would also be instructional for individuals who wish to employ the alternative methods herein for self–healing and to avoid surgeries or other expensive and possibly ineffective treatments or dependency on drugs to help cope with pain associated with these types of injuries.
Areas of information covered are nerve problems in the neck, shoulders, arms and hands, the anatomy of nerve injury, treatment modalities and how to use them, a nerve sliding scale, soft tissue stretching techniques, posture do’s and don’ts, creating a comfortable workplace, effective splints and how to use them, Meditation, Breathwork, Yoga and Tai Chi, a home–based exercise and healing program, and how to set up your own healing center.
To give you an idea of the variety of alternative therapies the author recommends and describes in this book I’ve included these in a list format below:
Heat treatments that have been found to be helpful:
- heat treatments with packs and towels
- warm water soaks or whirlpools at 100 degrees F
- Paraffin wax treatments
- ultrasound
- high–voltage stimulation
- inontophoresis (continuous direct current transferring medication through the skin)
- Transcutaneous electrical nerve stimulation (TENS)
Cold treatments that have also been found to be helpful for some:
- Cold packs and ice packs
- iced towels
- cold water soaks
- whirlpools at 60 degrees F
- contrast baths (alternating using hot and cold water)
- ice massage
Medications can be prescribed for days when extreme flare-ups occur, as an adjunct to treatment protocols.
The author closes the book with his final thoughts on this subject. He believes the key to healing is to have an understanding of your condition, to understand the anatomy and physiology, and the mechanisms through which the condition happens.
Dr. Fried’s strategy is goal oriented. "My philosophy for wellness is fairly simple. Set a goal. Make a plan to get to that goal. The plan should be realistic and within your physical capabilities."
And, as in any goal–oriented strategy, writing down your goals helps you to focus and move forward to successful implementation of the plan to achieve your goals. When you write the goals down they become a reality and things start to happen according to Dr. Fried who encourages patients to take "the bold step" of being proactive in their own care.
The back of this book provides an appendix of resources for home therapy centers, and a bibliography of books by some of noteworthy authors, some of the great thinkers in holistic health of our times, Herbert Benson, Wayne Dyer, Napoleon Hill, James Hunter with Evelyn Mackin and Ann Callahan, Jon Kabat–Zin, Richard Saunders, Barry Sears, Bernie Siegel, and Andrew Weil.
Buy The Carpal Tunnel Helpbook: Self Healing Alternatives For Carpal Tunnel and Other Repetitive Strain Injuries.
Reviewed By Moira Khouri NC, MH, HHP, CCP
Faculty Member of GCNM
Exercise of the Month
Exercise Description: Seated Bicep Curl
Instructions:
Begin the exercise by sitting down on a chair or bench. Make sure you are sitting up tall and straight. With the back of the hands facing behind you, let your arms hang by your sides. While keeping the elbows close to your side, bend at the elbow until the hands are ¾ of the way to the chest. Finish the movement by almost fully straightening both arms.
Note: In the starting and finishing positions, the arms should never fully straighten or "lock out" to protect the joints.
Graduate Profile
Sheila Bhargava MSHH
New Delhi, India
Interviewed By: Moira Khouri NC, MH, HHP, CCP
More than 28 years of very hectic life in Fashion Industry, and especially bringing up loving kids kept me pretty involved. I suddenly felt vacant as the kids had grown up and Industry was fairly established. Coming from a spiritualistic family, and used to home remedies and natural therapies for common ailments, somewhere in me I had a hidden desire for healing people with natural therapies. This desire drove me towards Reiki, Reflexology, and Naturopathy; one after another they rolled in to fill the vacant space in my life. I enjoyed the new change, which brought a new desire and light in me.
I was in search of Dr. Andrew Weil’s alternative and complementary medicine. This luckily led me to GCNM. Dr. Heather Johnson, Director, responded immediately with an ideal program for me. Helpful and friendly, she made me feel welcome, while answering my questions with her vast knowledge, which she patiently continues to do to this date. When the course material, books and DVDs on Holistic Health arrived, I was immensely impressed and excited, as together it was an amazing treasure chest of very well compiled Healing Arts. Learning is fun in this program!
The exceptional professionalism, knowledge, constant support, patience and tireless efforts of Dr. Heather Johnson, and the Faculty at GCNM are par excellence, and have collectively contributed to my success. At Global College of Natural Medicine the sky is the limit!
I am so pleased to have done BSHH and MSHH from GCNM! I wish to continue with my PhD and make my dreams come true. The vacant space in my life is filled with a lifelong passion, love and respect for alternative healing methods. I am now ready to take off with a new profession of Wellness Care with Holistic Healing. For so long, it was just a pass–time.
I started my practice of Healing Body, Mind and Soul 12 years ago in India, with Reflexology, Reiki and Naturopathy. Today I have added more Holistic Healing after earning a BSHH & MSHH from GCNM, with Nutrition, Herbs and Homeopathy. Most of my clients grew around family and friends, who gave me the opportunity to deal with ailments like menopause, arthritis, asthma, weight loss, bronchitis, diabetes, hormonal imbalance, severe cough and cold, blood pressure and heart problems, they were all challenging, and also sharpened my practical knowledge.
Q. How did you find GCNM and what drew you to study with us?
A. I wanted to do Dr. Andrew Weil’s Alternative Medicine. As I was a non-medical student, GCNM not only gave me the opportunity, but also gave me an excellent Program, which covered NC, MH, HHP, BSHH, MSHH and PhD. I have enjoyed doing most of my courses; they were very absorbing, educational and challenging. The only one left is PhD, which I propose to complete in the future.
Q. What expectations did you have for the NC, MH, HHP, & BSHH Programs?
A. I wanted my healing skills to be groomed and give me a professional status. I used to take every client’s problems and do in depth study, of the prognosis and psychosis. I used to analyze the anatomical positioning and correlation to the problem. NC, MH, HHP, BSHH, and MSHH have indeed given me a great deal of knowledge and methodology of Holistic Health. I enjoyed the programs and cannot believe I have covered so much.
Q. Did the programs meet those expectations?
A. The programs surpassed my expectations. It opened my eyes to such subject matters, which I never knew I could do, like Homeopathy. But I found it very knowledgeable and practical. GCNM really puts the study matter together for the student to comfortably study even if its distance learning.
Q. What have your experiences with distance study been like?
A. The study material books and DVDs takes one through very interesting and knowledgeable stages comfortably. But one has to be devoted and put in a lot of time. The faculty and Student’s forum add so much support and guidance that distance learning not only becomes easy, but very interesting too.
Q. What have your experiences with the GCNM staff been like?
A. Dr. Heather Johnstone and all the faculty members are extremely friendly and very prompt in answering. Despite the time difference between North America and India, the Faculty members have been very prompt in answering my queries and guiding me with profound knowledge and patience.
Q. What was your experience with the subjects covered in the NC, MH, HHP, BSHH & MSHH Programs?
A. It was extremely interesting to learn Natural Medicines and therapies from all over the world, like Chinese Medicine, Traditional Indian Medicine, Western Herbal Medicine, Advance Nutritional Analysis, and Homeopathy. The grounding I received for understanding clients and healing with these Holistic Methods has been an excellent experience. The case studies have really grilled and built the practical aspect in me despite of distance learning. Credit goes to GCNM for their curriculum.
Q. What was your experience with the materials provided and information presented in the BSHH degree program?
A. I found the study material, books and DVD’s presented in the BSHH program to be a treasure chest, with knowledge compiled meticulously and full of various Global Healing Arts. To start with Holistic Healing, it opens up multidimensional gateway of knowledge. At least I felt like mastering all of them.
Q. What primarily motivated you to continue on to the MSHH degree program?
A. BSHH program was so well planned, knowledgeable, and interesting that the thirst just kept growing to know more. I had to learn the APA format of writing in MSHH. It was tough for me, not coming from American schools background. It was like going back to school and doing Wren & Martin grammar all over again. It took me a while, but I did manage to learn. Again the faculty guided me well.
Q. What do you plan on doing with the knowledge gained by the BSHH and MSHH degree programs?
A. I have put in so much of time and energy; it is time I put this knowledge to practice with more intensity. I do plan to take it up as my main profession (so far it was secondary to my Fashion Business) and plan to bring wellness in people and optimize Holistic Health.
Q. Do you plan to continue working towards the PHDHH degree?
A. Yes, of course! I am sure I want to do PHDHH degree. I am already enrolled for PhD. My practice should be able to support and grow more on the research subject matter for this program.
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Search online for values in the USDA National Nutrient Database for Standard Reference.
