I’ve reviewed in the prior posts of the blog the basic structure of the joints and spine. With this knowledge we can visualize the alignment of the skeleton in the body to improve how we move.
Sitting in neutral spine and pelvis, then how do we properly get up and down from a chair in alignment with the least strain on our body? The method of movement suggested by the Alexander Technique requires strength in the legs to lift the body, but won’t strain the back and neck.
Lelia Calder gives a lesson in “The Alexander Technique” in the following video discussing some basic principles and teachings.
In the chair you should sit on your hip bones (ischial tuberosity) and not to slump sitting on your tail bone (coccyx). Talk to your body to ask the neck and shoulders to be relaxed and free. Feel the ribcage’s movement as you breathe expanding out all around to front and back.
Stand with your feet apart under your hips (hip wide spacing). Pause and think to not sit your usual method. This is the “choice point” allowing you to take the time to remember you want to change a habit and do something differently.
Ask the neck to relax and the head to free from the occipital joint. Ask the back to lengthen. Use your leg muscles to lower yourself onto the chair. Bend moving the knees forward and hips bend moving back to make a squat and lower into the chair with the head and spine aligned. Muscles are not required to work hard if you are in balance and you have alignment over your spine.