1) Think about how you bend
Think about the movement you are about to do before doing it, allowing your mind to get ready. Bend at your knees and not your back or waist, to ensure no strain is placed on your lower back muscles.
2) Give yourself 10 minutes each day to just lie down
This position is called ‘Semi-Supine'. Lay on the floor, bend your knees so that the soles of your feet are on the ground and your knees are tented up, place your head on a book/yoga block and rest your hands on your rib-cage. This position enables the body to align and the muscles to ease, reducing built up tension. We recommend putting on some music or a podcast to allow yourself to soften into the floor.
3) How you go to sit down is important
Most of us have been told to sit up straight and not to slouch at some point, but it is crucial to sit down well. How? Keep your chest up and your weight evenly distributed as you go to sit down. If your seat is low, put your hands behind your back and ease yourself down as opposed to sitting straight down, as this could trigger your lower back.
4) If you’re sitting at a desk with a laptop most of the day, put your laptop on some books.
This brings the screen to eye-level, taking away added pressure on your neck and shoulders. If you feel tension in your back whilst working, take this time to have your 10 minute lie down in Semi-Supine. This will align your back and give your body the vital rest it needs before carrying on with more Zoom calls and Document Writing.
5) If your job involves a lot of standing, think about how your weight is distributed.
Try not to lean on one leg and side, instead keep your weight evenly distributed on both feet, to ensure there is adequate support for your lower back.
These are just some basic take away points from the Alexander Technique that we hope might help you, especially whilst many of us are working from home, and potentially becoming a little too comfortable with slouchy posture. Musculoskeletal problems can affect us all, so it is important to think mindfully about our posture, and the positions we put our body in, no matter how old we are or what activities we do.
